ten-thousand-times

I wrote this over a decade ago under the reddit username phrakture. I’m putting it here for posterity.

Greyskull LP is an amazing linear progression program that builds auto-regulation into an existing LP program to make something that works long term. I still stand by this program and believe it is a great place for people to work from if they’re looking to build decent levels of strength.

== Phraks Greyskull LP Variant ==

=== Program ===

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)
    * Progress with 2.5lbs for upper body, 5lbs for lower body
    * If final AMRAP set hits 10+ reps, double the weight increase
    * Any barbell row variant will do - I am 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 5 reps in the FINAL SET, deload by 10%