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Greyskull LP 2nd Edition.pdf


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Greyskull LP 2nd Edition.pdf


Greyskull LP 2nd Edition: A Review of the Popular Powerlifting Program


Greyskull LP (GSLP) is a powerlifting program that aims to build strength and muscle mass in a simple and effective way. It was created by John Sheaffer, also known as Johnny Pain, who runs the Greyskull Barbell Club and Villain Publishing. The program is based on linear periodization, which means that the weight on the bar increases every session as long as the lifter can complete all the prescribed sets and reps.


The second edition of the Greyskull LP book was published in 2012 and contains more details, explanations, variations and customization options than the first edition. The book covers the basic principles of the program, such as frequency, intensity, volume, progression, deloading, resets and accessory work. It also provides sample templates for different goals and scenarios, such as fat loss, hypertrophy, conditioning, sports performance and more.


The core of the Greyskull LP program consists of three main lifts: the squat, the bench press and the deadlift. These lifts are performed three times a week on a rotating A/B schedule. For example:


Week 1: A/B/A


Week 2: B/A/B


Week 3: A/B/A


Week 4: B/A/B


The A workout consists of:


Bench Press: 2x5, 1x5+


Squat: 2x5, 1x5+


Accessory Work (optional)


The B workout consists of:


Press: 2x5, 1x5+


Deadlift: 1x5+


Accessory Work (optional)


The "+" sets are the key feature of the Greyskull LP program. They are AMRAP (as many reps as possible) sets that allow the lifter to push themselves to their limit and test their strength. The number of reps achieved on these sets determines how much weight to add or subtract for the next session. The general rule is:


If you get 10 or more reps on the + set, add 10 lbs (4.5 kg) to upper body lifts and 15 lbs (6.8 kg) to lower body lifts for the next session.


If you get between 6 and 9 reps on the + set, add 5 lbs (2.3 kg) to upper body lifts and 10 lbs (4.5 kg) to lower body lifts for the next session.


If you get less than 6 reps on the + set, subtract 10% of the weight from upper body lifts and 15% of the weight from lower body lifts for the next session. This is called a reset and it allows you to break through plateaus and avoid overtraining.


The accessory work is optional and can be tailored to your individual preferences and goals. Some common accessory exercises are chin-ups, curls, rows, dips, triceps extensions, shrugs, calf raises and ab work. The book provides guidelines on how to choose and program accessory work for optimal results.


The Greyskull LP program is designed to be simple, flexible and effective for beginners and intermediates who want to get stronger and bigger. It has been praised by many lifters for its ability to produce consistent gains and prevent boredom and burnout. The second edition of the book is a valuable resource for anyone who wants to learn more about the program and how to customize it to their needs. ec8f644aee






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