Hey Guys, I would love to share the program I am doing right now for the main reason that it is working wonders for me and I want you all to succeed. This is a more “powerlifting specific” version of the famous GreySkull LP.
Monday: Bench press 2x5,1x5+( )- Squat 2x5,1x5+ ( )- Low Bar Squat Beltless 3x8-10- Pullups 3x8-10-bodyweight Weighted Dips 3x8-10- Weighted Planks 3x30 seconds
Wednesday: Close-Grip Bench Press 2x5,1x5+( )- Competition Stance Deadlift 1x5+( )- Opposite Stance Deadlift 5x5- Pullups 3x8-10 Weighted Hyperextensions 3x12-15 Weighted Decline Crunches 3x12-15
Friday: Bench Press 2x5,1x5+( )- Squat 2x5,1x5+( )- Low Bar Squat Beltless 3x8-10- Pull-ups 3x8-10-bodyweight Weighted Dips 3x8-10 Ab Wheel 3x10-12-Bodyweight
Notes: Increase upper body lifts by 2.5 pounds every workout and 5 pounds on lower body lifts If amraps result in 10 or more reps please double the weight increase Start with 75% Once you cannot do 5 reps on the amrap, deload by 10% of the bar weight. Beat old rep prs as you progress back up. Once you have stalled for the 2nd time on sets of 5. Drop down to sets of 3. Repeat process that you did with 5s. Once you have stalled for the 2nd time with 3s, take a de-load week, rest up and test your new 1 rep maxes.
Hope you enjoy
ALL CREDIT GOES TO JOHNNY PAIN FROM strengthvillain FOR THE BASE PROGRAM. the template is from me!