Phraks Greyskull LP
hendricky avatar hendricky
Jul 24th 2015
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Phraks Greyskull LP

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Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Based on Johnny Pain's Greyskull Linear Progression ebook with some minor adjustments from Phrak.

- First three sets of each lift are for warming up
-- 55%/4 reps, 70%/3 reps, 85%/2 reps
- Last set is always "As Many Reps As Possible" (AMRAP)
- Progress with 2.5 pounds for upper body and 5 pounds for lower body
- If final AMRAP set hits 10+ reps, double weight increase
- Any barbell row variant will do - Phrak is partial to Yates
- Feel free to use power cleans to warmup for Deadlifts
- Chinups are palms facing you, approximately shoulder width grip
-- begin unweighted, adding weight in 2.5 pound increments
- If you cannot do 3x5 chinups, do negatives until you can
- If you fail to make 5 reps in the FINAL SET, deload by 10%