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GreySkull training log Linebacker

Strength Villain Program

GreySkull Logbook Calculator. This was designed as a supplement to the Strength villian website and is not affiliat

Strength Villain Official Website


Greyskull LP thread
Johnny Pain Question Forum
Smallest Weight Increment:
Test Weight
Squat
225
Bench Press
165
Deadlift
305
Press
125
Curl
25
Neck Harness
35
Chins
5
Monday

Tuesday

5
Reps (<12)
5
5
5
5
5
5
6

Squat

warmup
warmup
warmup
warmup
working sets
working sets

Sets x Reps
2x5
1x5
1x3
1x2
2x5
1x5+

Session #1
45
90
135
180
225
225

Session #4
45
90
140
185
235
235

Press

warmup
warmup
warmup
warmup
working sets
working sets

2x5
1x5
1x3
1x2
2x5
1x5+

45
65
85
105
125
125

45
65
85
115
135
135

Neck Harness

working sets

4X25

Chins

working sets

2x 6-8

15

AM: Fasted walking (20-30 min)

Wednesday

Thursday

Sets x Reps

Session #2

Session #5

Bench Press

warmup
warmup
warmup
warmup
working sets
working sets

2x5
1x5
1x3
1x2
2x5
1x5+

45
110
155
200
165
165

45
80
115
145
167.5
167.5

Deadlift

warmup
warmup
warmup
working set

2x5
1x3
1x2
1x5+

120
180
255
305

120
180
255
310

Curl

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
2X15

BAR
10
15
20
25

BAR
10
15
20
27.5

Neck Harness

working sets

4X25

AM: Fasted walking (20-30 min)

Friday
Squat

warmup
warmup
warmup
warmup
working sets
working sets

Sets x Reps
2x5
1x5
1x3
1x2
2x5
1x5+

Session #3
45
90
135
180
230
230

Session #6
45
95
140
190
240
240

Press

warmup
warmup
warmup
warmup
working sets
working sets

2x5
1x5
1x3
1x2
2x5
1x5+

45
70
90
110
130
130

45
75
95
115
140
140

Neck Harness

working sets

4X25

Chins

working sets

2 x 6-8

10

20

Saturday

Throughout day: Frequency Method Push-ups and Chins

ng log Linebacker verison

Strength Villain Program

ment to the Strength villian website and is not affiliated with Greyskull Barbell Club nor

Strength Villain Official Website


Greyskull LP thread
Johnny Pain Question Forum

1RM
253
186
343
141
28
39
6
Session #7
45
95
145
195
245
245

5RM
225
165
305
125
25
35
5

Lb Increase % to Reset
5
0.00%
2.5
0.00%
5
0.00%
5
0.00%
2.5
0.00%
5
0.00%
5
0.00%

Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
45
45
45
45
45
45
100
105
110
110
115
120
150
155
165
170
175
180
200
210
220
225
235
240
255
265
275
285
295
305
255
265
275
285
295
305

45
65
85
115
145
145

45
65
85
115
155
155

45
65
85
115
165
165

45
65
85
115
175
175

45
65
85
115
185
185

45
65
85
115
195
195

45
65
85
115
205
205

20

25

30

35

40

45

50

Session #8

Session #11 Session #14 Session #17 Session #20 Session #23 Session #26

45
80
115
145
167.5
167.5

45
80
115
145
167.5
167.5

45
80
115
145
167.5
167.5

45
80
115
145
167.5
167.5

45
80
115
145
167.5
167.5

45
80
115
145
167.5
167.5

45
80
115
145
167.5
167.5

120
185
260
310

120
180
255
310

125
185
265
315

120
180
255
310

125
190
270
320

120
180
255
310

130
195
275
325

BAR
10
15
20
27.5

BAR
10
15
20
27.5

BAR
10
15
20
27.5

BAR
10
15
20
27.5

BAR
10
15
20
27.5

BAR
10
15
20
27.5

BAR
10
15
20
27.5

Session #9
45
100
150
200
250
250

Session #12 Session #15 Session #18 Session #21 Session #24 Session #27
45
45
45
45
45
45
100
105
110
115
120
120
155
160
165
170
180
185
205
215
220
230
240
245
260
270
280
290
300
310
260
270
280
290
300
310

45
65
85
115
150
130

45
85
110
135
160
160

45
65
85
115
170
170

45
95
125
150
180
180

45
65
85
115
190
190

45
110
140
170
200
200

45
65
85
115
210
210

25

30

35

40

45

50

55

Session #28 Session #31 Session #34


45
45
45
125
130
130
185
195
200
250
260
265
315
325
335
315
325
335
45
65
85
115
215
215

45
65
85
115
225
225

45
65
85
115
235
235

55

60

65

Session #29 Session #32 Session #35


45
80
115
145
167.5
167.5

45
80
115
145
167.5
167.5

45
80
115
145
167.5
167.5

120
180
255
310

130
195
280
330

130
195
280
310

BAR
10
15
20
27.5

BAR
10
15
20
27.5

BAR
10
15
20
27.5

Session #30 Session #33 Session #36


45
45
45
125
130
135
190
195
200
255
260
270
320
330
340
320
330
340
45
120
150
185
220
220

45
65
85
115
230
230

45
130
165
200
240
240

60

65

70