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  • Linebacker Verison 2

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    andrewallen1986
    213 views90 pages
    This document contains a training log for the Strength Villain program, which focuses on the main lifts of squat, bench press, deadlift, press, curl, neck harness, and chin-ups. It provides the workout details across 36 sessions, including warm-up sets and working sets for each exercise, along with the weight amounts. The log tracks progress over time with small incremental increases in weight amounts each session.

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    This document contains a training log for the Strength Villain program, which focuses on the main lifts of squat, bench press, deadlift, press, curl, neck harness, and chin-ups. It provides the workout details across 36 sessions, including warm-up sets and working sets for each exercise, along with the weight amounts. The log tracks progress over time with small incremental increases in weight amounts each session.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    213 views90 pages

    Linebacker Verison 2

    Uploaded by

    andrewallen1986
    This document contains a training log for the Strength Villain program, which focuses on the main lifts of squat, bench press, deadlift, press, curl, neck harness, and chin-ups. It provides the workout details across 36 sessions, including warm-up sets and working sets for each exercise, along with the weight amounts. The log tracks progress over time with small incremental increases in weight amounts each session.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 90

    GreySkull training log Linebacker

    Strength Villain Program

    GreySkull Logbook Calculator. This was designed as a supplement to the Strength villian website and is not affiliat

    Strength Villain Official Website


    Greyskull LP thread
    Johnny Pain Question Forum
    Smallest Weight Increment:
    Test Weight
    Squat
    225
    Bench Press
    165
    Deadlift
    305
    Press
    125
    Curl
    25
    Neck Harness
    35
    Chins
    5
    Monday

    Tuesday

    5
    Reps (<12)
    5
    5
    5
    5
    5
    5
    6

    Squat

    warmup
    warmup
    warmup
    warmup
    working sets
    working sets

    Sets x Reps
    2x5
    1x5
    1x3
    1x2
    2x5
    1x5+

    Session #1
    45
    90
    135
    180
    225
    225

    Session #4
    45
    90
    140
    185
    235
    235

    Press

    warmup
    warmup
    warmup
    warmup
    working sets
    working sets

    2x5
    1x5
    1x3
    1x2
    2x5
    1x5+

    45
    65
    85
    105
    125
    125

    45
    65
    85
    115
    135
    135

    Neck Harness

    working sets

    4X25

    Chins

    working sets

    2x 6-8

    15

    AM: Fasted walking (20-30 min)

    Wednesday

    Thursday

    Sets x Reps

    Session #2

    Session #5

    Bench Press

    warmup
    warmup
    warmup
    warmup
    working sets
    working sets

    2x5
    1x5
    1x3
    1x2
    2x5
    1x5+

    45
    110
    155
    200
    165
    165

    45
    80
    115
    145
    167.5
    167.5

    Deadlift

    warmup
    warmup
    warmup
    working set

    2x5
    1x3
    1x2
    1x5+

    120
    180
    255
    305

    120
    180
    255
    310

    Curl

    warmup
    warmup
    warmup
    warmup
    working sets

    2x5
    1x5
    1x3
    1x2
    2X15

    BAR
    10
    15
    20
    25

    BAR
    10
    15
    20
    27.5

    Neck Harness

    working sets

    4X25

    AM: Fasted walking (20-30 min)

    Friday
    Squat

    warmup
    warmup
    warmup
    warmup
    working sets
    working sets

    Sets x Reps
    2x5
    1x5
    1x3
    1x2
    2x5
    1x5+

    Session #3
    45
    90
    135
    180
    230
    230

    Session #6
    45
    95
    140
    190
    240
    240

    Press

    warmup
    warmup
    warmup
    warmup
    working sets
    working sets

    2x5
    1x5
    1x3
    1x2
    2x5
    1x5+

    45
    70
    90
    110
    130
    130

    45
    75
    95
    115
    140
    140

    Neck Harness

    working sets

    4X25

    Chins

    working sets

    2 x 6-8

    10

    20

    Saturday

    Throughout day: Frequency Method Push-ups and Chins

    ng log Linebacker verison

    Strength Villain Program

    ment to the Strength villian website and is not affiliated with Greyskull Barbell Club nor

    Strength Villain Official Website


    Greyskull LP thread
    Johnny Pain Question Forum

    1RM
    253
    186
    343
    141
    28
    39
    6
    Session #7
    45
    95
    145
    195
    245
    245

    5RM
    225
    165
    305
    125
    25
    35
    5

    Lb Increase % to Reset
    5
    0.00%
    2.5
    0.00%
    5
    0.00%
    5
    0.00%
    2.5
    0.00%
    5
    0.00%
    5
    0.00%

    Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
    45
    45
    45
    45
    45
    45
    100
    105
    110
    110
    115
    120
    150
    155
    165
    170
    175
    180
    200
    210
    220
    225
    235
    240
    255
    265
    275
    285
    295
    305
    255
    265
    275
    285
    295
    305

    45
    65
    85
    115
    145
    145

    45
    65
    85
    115
    155
    155

    45
    65
    85
    115
    165
    165

    45
    65
    85
    115
    175
    175

    45
    65
    85
    115
    185
    185

    45
    65
    85
    115
    195
    195

    45
    65
    85
    115
    205
    205

    20

    25

    30

    35

    40

    45

    50

    Session #8

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

    45
    80
    115
    145
    167.5
    167.5

    45
    80
    115
    145
    167.5
    167.5

    45
    80
    115
    145
    167.5
    167.5

    45
    80
    115
    145
    167.5
    167.5

    45
    80
    115
    145
    167.5
    167.5

    45
    80
    115
    145
    167.5
    167.5

    45
    80
    115
    145
    167.5
    167.5

    120
    185
    260
    310

    120
    180
    255
    310

    125
    185
    265
    315

    120
    180
    255
    310

    125
    190
    270
    320

    120
    180
    255
    310

    130
    195
    275
    325

    BAR
    10
    15
    20
    27.5

    BAR
    10
    15
    20
    27.5

    BAR
    10
    15
    20
    27.5

    BAR
    10
    15
    20
    27.5

    BAR
    10
    15
    20
    27.5

    BAR
    10
    15
    20
    27.5

    BAR
    10
    15
    20
    27.5

    Session #9
    45
    100
    150
    200
    250
    250

    Session #12 Session #15 Session #18 Session #21 Session #24 Session #27
    45
    45
    45
    45
    45
    45
    100
    105
    110
    115
    120
    120
    155
    160
    165
    170
    180
    185
    205
    215
    220
    230
    240
    245
    260
    270
    280
    290
    300
    310
    260
    270
    280
    290
    300
    310

    45
    65
    85
    115
    150
    130

    45
    85
    110
    135
    160
    160

    45
    65
    85
    115
    170
    170

    45
    95
    125
    150
    180
    180

    45
    65
    85
    115
    190
    190

    45
    110
    140
    170
    200
    200

    45
    65
    85
    115
    210
    210

    25

    30

    35

    40

    45

    50

    55

    Session #28 Session #31 Session #34


    45
    45
    45
    125
    130
    130
    185
    195
    200
    250
    260
    265
    315
    325
    335
    315
    325
    335
    45
    65
    85
    115
    215
    215

    45
    65
    85
    115
    225
    225

    45
    65
    85
    115
    235
    235

    55

    60

    65

    Session #29 Session #32 Session #35


    45
    80
    115
    145
    167.5
    167.5

    45
    80
    115
    145
    167.5
    167.5

    45
    80
    115
    145
    167.5
    167.5

    120
    180
    255
    310

    130
    195
    280
    330

    130
    195
    280
    310

    BAR
    10
    15
    20
    27.5

    BAR
    10
    15
    20
    27.5

    BAR
    10
    15
    20
    27.5

    Session #30 Session #33 Session #36


    45
    45
    45
    125
    130
    135
    190
    195
    200
    255
    260
    270
    320
    330
    340
    320
    330
    340
    45
    120
    150
    185
    220
    220

    45
    65
    85
    115
    230
    230

    45
    130
    165
    200
    240
    240

    60

    65

    70

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