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
- Periodize
- When you plateau, add volume
Will more likely switch to an Upper/Lower split when squat stalls on phase 3