| I'm personally a fan of the Greyskull Linear Progression or GSLP. I'm pretty much a fan of any LP since if you stick with it you get a ton of strength gains. It's essentially:
Day A:
- Squat 2x5, 1x5 AMRAP
- OHP / Bench (Alternate) 2x5, 1x5 AMRAP Day B:
- Deadlift, 1x5 AMRAP
- OHP / Bench (Alternate) 2x5, 1x5 AMRAP So you are only squatting twice a week and deadlifting once a week, versus SS with squats everyday. A typically schedule following M-W-F for two weeks could look like the following:
M: Squat & Bench
W: Deadlift & OHP
F: Squat & Bench M: Squat & OHP
W: Deadlift & Bench
F: Squat & OHP I highly recommend purchasing 1.25 plates so that you can increase weights by 2.5 pounds versus 5. I did this for bench and OHP and that was when I really started seeing gains! AMRAP stands for as many reps as possible and works as a good metric for moving up a weight or staying at a weight. If you do 5 at the end, you may want to stay. If you do 10 or more, you can double the weight increase. The other cool part of AMRAP is that you now have another metric besides weight - you can try to break previous rep records, especially if you deload and are working your way back up to previous working weights. At the end of the day, sticking with any LP would be good. I just like GSLP since I'm not squatting every day. All that being said, I started off with SS and that was what got me to a 315 pound squat. Doing GSLP is what got me to 220.5 bench and a 135 OHP (all for reps)! I think the tiny incremental plate (1.25 plates) and AMRAP sets are what helped me the most. |