T Nation

Changing My Current Routine to Greyskull LP


#1

Hello guys,

I’ve been working out consistently for 3 months now, following the Body for Life routine (and I’ve been adding weight to the bar every workout). But I can’t keep up with it anymore ( doing squats for 12x, 10x, 8x, 6x and 12x has become really hard, and the workouts were taking too long), and I think I’ll be best served with a begginers routine. So I’ve made my research, and I really enjoyed the Greyskull LP. I just finished reading the book and created my routine following the instructions in the book. I’ll post it here so you can evaluate it, please.

Height: 1,83m
Weight: 76kg
Body Fat: Not really sure, but I guess somewhere around 15 to 20%.

My goals are: drop some of my bodyfat, gain muscle mass, and I also want, by the end of 2017, have these 1RM:
Squat: 120kg total
Deadlift: 160kg total
Bench Press: 80kg total
OHP: 40kg total

Some of my lifts (from my last two workouts):
The weight listed is for each side of the barbell.
DB bench press:
18kgx12
20kgx10
22kgx10
22kgx7
18kgx12

Barbell Row:
23kgx12
24kgx10
25kgx8
26kgx6
23kgx12

Standing Barbell Overhead Press:
7kgx12
7kgx10
7kgx8
8kgx6
6kgx12

Deadlift:
23kgx5
28kgx5
33kgx5

Low Bar Back Squat:
30kgx12
31kgx10
32kgx8
33kgx6
I coudn’t do the last x12 set.

Straight leg Deadlift:
25kgx12
25kgx10
25kgx8
26kgx6
I coudn’t do the last x12 set because of my grip.

I did some triceps and biceps work too, and chin/pull ups.

So what I have in mind is:

Mon1:
-BP 2x5,1x5+ (Incline or Decline, I’m not sure yet)
-Yates Row 3x 6 to 8
-Skullcrusher 2x10 to 15
-Squat 2x5, 1x5+
-Facepulls 3x 8 to 12
-VC1

Tue1:
-10 minutes high intensity cardio
-VC1
-Chin-up ladder
-Farmer’s Walk

Wed1:
-OHP 2x5, 1x5+
-Weighted chin up 3x 6 to 8
-Curl EZ bar 2x 10 to 15
-DL 1x5+
-Facepulls 3x8 to 12
-VC 1

Thu1:
-10 minutes high intensity cardio
-VC1
-Chin-up ladder
-Farmer’s Walk

Fri1:
-BP 2x5,1x5+
-Yates Row 3x 6 to 8
-Skullcrusher 2x10 to 15
-Squat 2x5, 1x5+
-Facepulls 3x 8 a 12
-VC1

Mon2:
-OHP 2x5, 1x5+
-Weighted chin up 3x 6 to 8
-Curl EZ bar 2x 10 to 15
-Squat 2x5, 1x5+
-Facepulls 3x8 a 12
-VC 1

Tue2:
-10 minutes high intensity cardio
-VC1
-Chin ladder
-Farmer’s Walk

Wed2:
-BP 2x5, 1x5+
-Yates Row 3x6 to 8
-Skullcrusher 2x10 to15
-DL 1x5+
-Facepulls 3x 8 to 12
-VC1

Thu2:
-10 minutes high intensity cardio
-VC1
-Chin ladder
-Farmer’s Walk

Fri2:
-OHP 2x5, 1x5+
-Weighted chin up 3x 6 to 8
-Curl EZ bar 2x 10 to 15
-Squat 2x5, 1x5+
-Facepulls 3x8 to 12
-VC 1

The tuesday and thursday workouts aren’t really crucial, I will go to the gym at least 3 times a week, and when I can I’ll go 5 times. I will be starting this tomorrow, and will keep with it as long as possible.
For my diet, I cut the refined carbs ( sugars, cakes, etc) and the soda/juice. I’ve been eating clean for 6 days a week, and taking Whey Protein shakes.

Thank you really much for you attention!!


#2

Two hints: bench/ohp first, squat/deadlift second, THEN other assistance work. I’d do chin ladders and farmer’s walks on actual workout days. That way you get the maximum amount of rest and get the maximum benefit out of the three days you are lifting.