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7/28/2019 Linebacker Verison 2
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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
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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
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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
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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
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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
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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
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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
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Session #31 Session #34
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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
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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