T Nation

P4K's Attempt @ Linear Progression


#1

The Plan
Greyskull LP for Powerlifting

The Template
Monday: A or B, Squat
Wednesday: A or B, Deadlift
Friday: A or B, Squat

Upper A: Bent Overs Row & Bench Press + Face Pulls + Curls + Ab Wheel
Upper B: Chin Ups & Press + 6-Ways + Rope Pushdowns + Toes to Bar

The Progression*
Phase 1
2x5, 5+ until 5, 4... then
2x3, 3+ until 3, 2... then
Phase 2
2x10, 10+ until 10, 9... then
3x8, 8+ until 8, 7... then
4x5, 5+ until 5, 4... then
4x3, 3+ until 3, 2...
*Same progression scheme applies for deadlift, but starting with a single set

Phase 2 and 3 were inspired by Greg Nuckols tips on linear progression
1. Periodize
2. When you plateau, add volume

Will more likely switch to an Upper/Lower split when squat stalls on phase 3


#2

10-14

Chin Ups
BWx5
BWx5
BWx10

Superset with

Press
85x5
85x5
85x12

Deadlift
225x15

6-Ways
7.5x15 + 20

Rope Pushdowns
40x15 + 20

Toes to bar
5
5
5

Notes
Chin ups: Warm up and first 2 work sets were done from a dead-hang. AMRAP set reps were done keeping the upper back tight.
Press: Warm up and first 2 work sets were done from a dead-stop at the bottom. AMRAP set reps were done starting from the top.
Deadlift: Warm up sets were done from a dead-stop. AMRAP set was done touch n’ go (working on grip strength). First 5 were done double overhand, last 10 with mixed grip (swapped sides midway).
Accessories: 6-Ways and pushdowns were done with myo-reps protocol. Will switch to 2 rest-pause sets to failure as I felt I could have kept going forever.
Toes to bar: Will had 1 rep per workout while perfecting form and emphasizing eccentric.


#3

10-16

Bent Over Rows
135x5
135x5
135x15

Superset with

Bench Press
155x5
155x5
155x13

Squat
205x5
205x5
205x15

Face Pulls
12.5x20 + 15 + 10

BB Curls
50x17 + 7 + 5

Ab Wheel
5
5
5

Notes
Bent Over Rows: Warm up and first 2 work sets were from a dead-stop (Pendlay rows). AMRAP set was done without pauses. Little body english on last 2-3 reps.
Bench Press: Warm up and first 2 work sets were paused. AMRAP was touch n’ go.
Squat: Warm up sets were paused. Last set was brutal. Although my legs were shaking, I might have been able to squeeze a few more. Hiccup was my lungs were on fire and bracing was inefficient. The latter convinced to cut the set short. Aiming for 15+ with 210 next time around.
Accessories: Bumping weight whenever I hit 15+ reps on first set.
Ab Wheel: Same as toes to bar, +1 rep per workout, focus on form.