Here are some variants to Greyskull LP. As stated in the book, these are templates and are not “one-size fits all” plans. Add what you want. The Greyskull LP is the strength training program to which my name, and the Greyskull brand is most strongly associated. Since the release of. The Greyskull LP: Second Edition [John Sheaffer] on *FREE* shipping on qualifying offers. The most user-friendly system for anyone interested in.

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I think this is a good add on to have in the program, it lets you really test yourself on the last set. Nobody wants to be fat and strong, nobody. You have to remember this idea had a forum thread of over pages before the ,p was ever released. That said, here’s what I would do.

They push this set to the absolute maximum knowing this is the only chance they get this session to cause an adaptation and they must beat the log book.

GreySkull LP Isn’t Good, It’s Great

Greyskull LP Strength Program. Rossberg02 Member since Jun posts. When i wasi was afraid to gain weight. This is referred to by Jim Wendler as the 7th week protocol. For example working weight on Bench 45×10 95×5 x5 for 2 sets x5 x3 first working set-5 reps second working set-5 reps Third set- 8 reps. For the intermediate reset you have 3 things to consider when choosing which variant to sub in. Now, as far as the layers go, if, for example, you wanted to add more direct arm work, you would alternate between doing chin-ups on your overhead press days and barbell curls on your bench days.


I have quoted the Book multiple times in this, but overall this is my interpretation of the program upon successfully completing multiple runs with the program and having others do the same. If you learn to push yourself this is all that is needed. But for those that have reached a certain point, Johnny has his trainees perform the warm up sets as described above and then perform just the money set at working weight for AMRAP.

Banded and Kipping pull-ups are a no go.

» What is The Greyskull LP?

For example if you struggle with the lockout on bench, focus on board presses. Id say his advice is the reason i gained weight and dropped a pant size.

John had run the Starting Strength program as prescribed by Mark, but at some point just became extremely disillusioned with the fat he was gaining, with the demotivating resets, and with constantly hitting a wall after very little, if any, progress.

Because of the simplicity of the GSLP. This wasn’t a eating disorder thing, it was more of a “I don’t want to end up a fat mess” kinda thing. No longer is wanting to due incline instead of bench or front squats instead of squats some taboo subject. Just blast away and get strong as shite in those rep ranges. The first two working sets, we will arbitrarily l; at 5.

Before you just go picking exercises to plug in, Greyskul want you to stop and think about your goals. The other LPs are Rigid and close minded forcing many to come up short of their goals.


In my opinion the GSLP is the perfect blend of hypertrophy and strength work and the program is unlike any other Novice or Intermediate program that I know of. This flexible setup for reps from workout to workout is the self periodization element of the program. As stated earlier in this thread, Johnny Pain’s diet advice is extremely simple.

Greyskull LP – Forums

You assign yourself a total amount of work for the week, then split it up however you want and get it done. No longer are you forced to do only 5 reps and if you fail you must reset.

His trainees rarely perform barbell squats outside of competitions, instead they focus on box squats, good mornings, speed squats etc. Anyone can make serious progress and build lots of strength and muscle simply by following the OG Base program, but many will enjoy and relish many of the plug ins. Now he did this while performing much more work in a specified time frame.

How do we do this? The Greyskull LP is the program where egos are crushed and monsters are born. Training density- Training density is simply described as the amount of work performed in a specified time frame.