7/28/2019 Linebacker Verison 2

http://slidepdf.com/reader/full/linebacker-verison-2 1/12

GreySkull training log

Strength Villain Pr 

Strength Villain

Greyskull

Johnny Pain Q

Smallest Weight Increment: 5

Test Weight Reps (<12)

Squat 225 5

Bench Press 165 5

Deadlift 305 5

Press 125 5

Curl 25 5

Neck Harness 35 5

Chins 5 6

Monday Sets x Reps Session #1 Session #4

GreySkull Logbook Calculator. This was designed as a supplement to the Strennor Strenthvillain.com. Only edit the cells in yellow. The first column, “Test Wei

7/28/2019 Linebacker Verison 2

http://slidepdf.com/reader/full/linebacker-verison-2 2/12

Squat warmup 2x5 45 45warmup 1x5 90 90

warmup 1x3 135 140

warmup 1x2 180 185

working sets 2x5 225 235

working sets 1x5+ 225 235

Press warmup 2x5 45 45

warmup 1x5 65 65

warmup 1x3 85 85

warmup 1x2 105 115

working sets 2x5 125 135

working sets 1x5+ 125 135

Neck Harness working sets 4X25

Chins working sets 2x 6-8 5 15

Tuesday

Wednesday Sets x Reps Session #2 Session #5

Bench Press warmup 2x5 45 45

warmup 1x5 110 80

warmup 1x3 155 115

AM: Fasted walking (20-30 min)Throughout day: Frequency Method Push-ups and ChinsBurpee workout (VC 1)

7/28/2019 Linebacker Verison 2

http://slidepdf.com/reader/full/linebacker-verison-2 3/12

warmup 1x2 200 145working sets 2x5 165 167.5

working sets 1x5+ 165 167.5

Deadlift warmup 2x5 120 120

warmup 1x3 180 180

warmup 1x2 255 255

working set 1x5+ 305 310

Curl warmup 2x5 BAR BAR

warmup 1x5 10 10

warmup 1x3 15 15

warmup 1x2 20 20

working sets 2X15 25 27.5

Neck Harness working sets 4X25 5 5

Thursday

Friday Sets x Reps Session #3 Session #6

Squat warmup 2x5 45 45

warmup 1x5 90 95

warmup 1x3 135 140

warmup 1x2 180 190

working sets 2x5 230 240

AM: Fasted walking (20-30 min)Throughout day: Frequency Method Push-ups and ChinsBurpee workout (VC 1)

7/28/2019 Linebacker Verison 2

http://slidepdf.com/reader/full/linebacker-verison-2 4/12

working sets 1x5+ 230 240

Press warmup 2x5 45 45

warmup 1x5 70 75

warmup 1x3 90 95

warmup 1x2 110 115

working sets 2x5 130 140

working sets 1x5+ 130 140

Neck Harness working sets 4X25

Chins working sets 2 x 6-8 10 20

Saturday

Throughout day: Frequency Method Push-ups and ChinsBurpee workout (VC 1)High intensity conditioning session

7/28/2019 Linebacker Verison 2

http://slidepdf.com/reader/full/linebacker-verison-2 5/12

7/28/2019 Linebacker Verison 2

http://slidepdf.com/reader/full/linebacker-verison-2 6/12

45 45 45 45 45 45 45 4595 100 105 110 110 115 120 125

145 150 155 165 170 175 180 185

195 200 210 220 225 235 240 250

245 255 265 275 285 295 305 315

245 255 265 275 285 295 305 315

45 45 45 45 45 45 45 45

65 65 65 65 65 65 65 65

85 85 85 85 85 85 85 85

115 115 115 115 115 115 115 115

145 155 165 175 185 195 205 215

145 155 165 175 185 195 205 215

20 25 30 35 40 45 50 55

Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26Session #29

45 45 45 45 45 45 45 45

80 80 80 80 80 80 80 80

115 115 115 115 115 115 115 115

7/28/2019 Linebacker Verison 2

http://slidepdf.com/reader/full/linebacker-verison-2 7/12

145 145 145 145 145 145 145 145167.5 167.5 167.5 167.5 167.5 167.5 167.5 167.5

167.5 167.5 167.5 167.5 167.5 167.5 167.5 167.5

120 120 125 120 125 120 130 120

185 180 185 180 190 180 195 180

260 255 265 255 270 255 275 255

310 310 315 310 320 310 325 310

BAR BAR BAR BAR BAR BAR BAR BAR

10 10 10 10 10 10 10 10

15 15 15 15 15 15 15 15

20 20 20 20 20 20 20 20

27.5 27.5 27.5 27.5 27.5 27.5 27.5 27.5

5 5 5 5 5 5 5 5

Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27Session #30

45 45 45 45 45 45 45 45

100 100 105 110 115 120 120 125

150 155 160 165 170 180 185 190

200 205 215 220 230 240 245 255

250 260 270 280 290 300 310 320

7/28/2019 Linebacker Verison 2

http://slidepdf.com/reader/full/linebacker-verison-2 8/12

250 260 270 280 290 300 310 320

45 45 45 45 45 45 45 45

65 85 65 95 65 110 65 120

85 110 85 125 85 140 85 150

115 135 115 150 115 170 115 185

150 160 170 180 190 200 210 220

130 160 170 180 190 200 210 220

25 30 35 40 45 50 55 60

7/28/2019 Linebacker Verison 2

http://slidepdf.com/reader/full/linebacker-verison-2 9/12

Session #31 Session #34

7/28/2019 Linebacker Verison 2

http://slidepdf.com/reader/full/linebacker-verison-2 10/12

45 45130 130

195 200

260 265

325 335

325 335

45 45

65 65

85 85

115 115

225 235

225 235

60 65

Session #32 Session #35

45 45

80 80

115 115

7/28/2019 Linebacker Verison 2

http://slidepdf.com/reader/full/linebacker-verison-2 11/12

145 145167.5 167.5

167.5 167.5

130 130

195 195

280 280

330 310

BAR BAR

10 10

15 15

20 20

27.5 27.5

5 5

Session #33 Session #36

45 45

130 135

195 200

260 270

330 340

7/28/2019 Linebacker Verison 2

http://slidepdf.com/reader/full/linebacker-verison-2 12/12

330 340

45 45

65 130

85 165

115 200

230 240

230 240

65 70