Introduction to Phraks Greyskull LP
What is Phraks Greyskull LP, and why might you want to use it?
You are a beginner in strength training and hit a plateau. But you are stuck. This common problem of stalling is what led to the development of Greyskull LP and Phraks Greyskull LP Variant strength training programs.
For example, let's say you began the 3x5 workout plan as popularized in the Starting Strength program for basic barbell training. Your strength increases over two to three weeks, and you add up to 30 pounds on your squat, bench, and deadlift.
But then, the gains stop. For the first time on the program, you cannot hit five reps on your sets, and cannot add weight.
The Greyskull linear progression program (Greyskull LP) and Phraks Greyskull promise to overcome this hurdle.
But first, let's look at the original 3x5 weight training program Mark Rippetoe popularized in his classic book Starting Strength.
- Mark Rippetoe (Author)
- English (Publication Language)
- 347 Pages - 11/11/2011 (Publication Date) - The Aasgaard Company (Publisher)
The Original Starting Strength 3x5 Workout Plan
3×5 Workouts A and B
There are two workouts, A and B:
Workout A
- Squats – 3 sets of 5 repetitions of your work sets (aka 3×5)
- Overhead or military press – 3 sets of 5 reps
- Deadlift – 1 set of 5 reps
Workout B
- Squats – 3×5
- Bench press – 3×5
- Deadlift or Power clean (as you get more comfortable with pulling the weight from the floor) – 3×5
You alternate workout A and workout B on your strength training days. For example:
- Mon – Workout A
- Wed – Workout B
- Fri – Workout A, and continue the Monday of next week with Workout B
Starting Strength Base Program -- 3x5 Workout Plans A and B
*As always, seek professional medical advice before starting a novice program like the 3×5 workout plan.
John Sheaffer's (aka Johnny Pain) Greyskull linear progression (LP)
Greyskull LP is a modification of the Starting Strength program. Like Starting Strength's 3x5 workout, Greyskull LP is also a linear progression program. However, there are several differences between the Starting Strength and Greyskull beginner programs:
- Greyskull LP starts with your upper body as opposed to Starting Strength, which starts with your lower body.
- Include one AMRAP set for additional volume.
- Amrap stands for As Many Reps As Possible.
- A plus sign (+) next to a set and rep range indicates an AMRAP set.
- For example, 1x5+ means one set of five repetitions in which you continue to perform as many reps as possible on the final set.
- Greyskull only has one or two days of deadlifts, whereas Starting strength has three days deadlifts and alternates with Power cleans once you are strong enough.
- Starting Strength. requires three lifts every other day, whereas Greyskull LP has two.
- As a result, a Greyskull workout will take less time.
- Sheaffer, John (Author)
- English (Publication Language)
- 140 Pages - 05/24/2012 (Publication Date) - VIllain Publishing (Publisher)
3×5 Workouts A and B
There are two workouts, A and B:
Workout A
- Bench Press or Overhead press – 2 sets of 5 reps, 1 set of 5 reps +, which you can write as 2x5, 1x5+
- Squats – 2x5, 1x5+
Workout B
- Bench Press or Overhead press – 2 sets of 5 reps, 1 set of 5 reps +, which you can write as 2x5, 1x5+
- Deadlifts 1x5+
Greyskull LP (GSLP Program) -- Workout Plans A and B
Greyskull LP Review
Phraks Greyskull LP Variant
Phraks GSLP Variant as it appears on Reddit:
Phraks Greyskull LP is a modification of the Greyskull LP and Starting Strength program. Reddit username Phrakture suggested this modification for Greyskull LP, which led to the name Phraks GSLP.
His significant modification is the addition of a pulling movement, either chin-ups or barbell rows, to the base Greyskull program.
Phraks GSLP:
Day 1:
- 3x5 Overhead Press / Bench Press (alternating)
- 3x5 Chinups / Barbell Rows (alternating>
- 3x5 Squats
Day 2:
- 3x5 Overhead Press / Bench Press (alternating)
- 3x5 Chinups / Barbell Rows (alternating>
- 3x5 Deadlifts
Day 3:
- 3x5 Overhead Press / Bench Press (alternating)
- 3x5 Chinups / Barbell Rows (alternating>
- 3x5 Squats
Rules:
- The last set is As Many Reps As Possible (AMRAP set)
- Progress by adding weight from workout to workout -- 2.5lbs for upper body and 5lbs for lower body
- If your final AMRAP set hits 10+ reps, then double your weight increase
- Any barbell row variant will do, but Phrakture is partial to Yates rows
- Feel free to use Power Cleans to warm up for Deadlifts
- Chinups are palms facing you, approximately shoulder-width grip -- begin unweighted, adding weight in 2.5lbs increments
- If you cannot do 3x5 chin-ups, do negatives until you can
- If you fail to make five reps in the final set, de-load by 10 percent
Benefits of Phraks Greyskull LP
The essential advantages of Phraks Greyskull LP to Greyskull and Starting Strength is the inclusion of a pull movement, either chin-ups or a barbell row variant. Neither Starting Strength or Johnny Pain's GSLP includes a pull movement for your back besides the deadlift.
Another feature is his autoregulation de-load of ten percent if you cannot make at least five reps on your final set. Stalling in strength progression will happen sooner or later in a linear progression program.
Mark Rippetoe's solution is to sleep more, eat more, and rest more in between sets. Phraks GSLP suggests reducing the weight and working your way back up.
Phraks Greyskull LP -- Final Thoughts
Starting Strength 3x5 workout vs. Greyskull LP vs. Phraks Greyskull LP Variant
Are You Working Out or Training?
If you want to make progress in strength training, linear progression is the way to go. If you are only going to your home gym or neighborhood gym to workout, you most likely do the same exercise every time with the same weight, maybe for years.
It is no wonder that you do not see any progress.
Linear progression means that you record every workout, and you add weight to the core compound movements of squats, bench press, and deadlifts.
Training means that you are training towards a goal of building muscle mass and strength, adding weight, even a pound to trigger the overload principle. Working out does not require keeping a training log fitness planner, but training does.
What's Next
See what Ed Coan, one of the greatest powerlifters of all time, says about using a workout fitness planner, to record your progress.
To sum up, whether you use Starting Strength. , Greyskull LP , or Phraks Greyskull LP Variant, the key is to add weight, however nominal, from workout to workout (which is why fractional plates come in handy).
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