Heavy Metal - A 3rd Go at Greyskull LP

Been there done that

Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sun Sep 03, 2017 11:17 pm

Greetings. I'm not new to either the forum or Greyskull LP, having run the program twice (for six months in 2011, then started it again in 2014-2015 where I switched to 5/3/1 back in November of 2015. Having re-read the 3rd Edition of Greyskull LP I decided to run it again a third time to see how things go. Three weeks ago I took the leap of faith using either a 4x/week or 2x/week version (both depending on my schedule) that I nickname 'Brawl'.

The sources for my version of GSLP are many, other than the 3rd edition of the book. I also borrowed the 4x/week concept from Greyskull LCI, and some of the general format (heavy lifts, short intense conditioning) from the programming of CrossFit Leatherneck back in 2010 (I mined my old training log from following a CrossFit Football inspired cycle the West Coast Marines put together).

A little about myself. I'm 5'6", 179 lbs, male and on active service with the US Army. I'm currently stationed (yet again) in the Mojave Desert of California. Not a terrible place, I've seen worse.

Before I get started I thought I'd include the video of Taking a Ride from the hit film Heavy Metal, the title of this log. All weights are in pounds unless specified and are logged in a weight x reps x set manner.

The Theme Song for this Log:

Heavy Metal by Don Felder

Week of 14 August 2017:

Monday:

Bench 175x5x2/175x9x1
Kettlebell snatches, 150 reps: 75 x reps at 16 KG, 65 x reps at 24 KG, and 10 x reps at 32 KG.

Tuesday:

Power Clean: 135x1x1/137.5x1x2/152.5x1x1/157.5x1x1/162.5x1x1
Snatch Grip Deadlift: 170x12x1

Wednesday:

KB Clean and Press 2 32 KG: 32KGx3x2/32KGx2x3
KB Swings, 100 reps: 10 x reps at 16 KG, 15 x reps at 24 KG, and 75 x reps at 32 KG

Thursday:

Rest

Friday:

Press: 112.5x5x2/112.5x9x1
Weighted Chinups: 20x6x2

Saturday:

Power Snatch: 65x1x1/75x1x1/77.5x1x1/95x1x1/97.5x1x1/127.5x1x1
Squat: 190x5x2/190x11x1

Sunday: 4 kilometer foot march

Week Two:

Monday:

Bench 177.5x5x2/177.5x9x1
Power Clean: 135x1x1/137.5x1x1/152.5x1x1/162.5x1x1/172.5x1x1
Snatch Grip Deadlift: 180x15x1

Tuesday-Friday: Rest and easy calisthenics for the most part. Working out of a bunker for four days with nonexistent gym facilities.

Saturday:

Power Snatch: 75x1x1/77.5x1x1/95x1x1/107.5x1x1/112.5x1x1/127.5x1x1
Squat: 200x5x2/200x7x1

Sunday: Ran six 60s/120s sprint/rest.

Week Three: (Visited my family in LA from Wednesday thru Sunday)

Monday: Rest

Tuesday:

Bench 180x5x2/180x7x1
Power Clean: 135x1x1/142.5x1x1/152.5x1x1/172.5x1x1/185x1x2
Snatch Grip Deadlift: 190x15x1

Wednesday: Physical Training with our new Colonel which consisted of a team run/row/bike medley.

Thursday: Brazilian Jiu Jitsu

Friday: Brazilian Jiu Jitsu

Saturday:

Press: 117.5x5x2/117.5x7x1
Power Snatch: 67.5x1x1/87.5x1x1/95x1x1/107.5x1x1/112.5x1x1/132.5x1x1 (The last had a bit more of a pressout than I'd have liked)
Squat: 202.5x5x2/202.5x10x1

Sunday: 5 kilometer foot march
Last edited by SoldierSailorHybrid on Sun Sep 17, 2017 10:27 am, edited 1 time in total.
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sun Sep 10, 2017 6:56 pm

Video for this Post:

Song of the Volga Boatmen

Week of 04 September 2017:

Monday:

Bench: 182.5x5x2/182.5x7x1
Run: 4 x 400M

Tuesday:

Power Clean: 135x1x1/137.5x1x1/152.5x1x1/172.5x1x1/185x1x2
Snatch Grip Deadlift: 200x10x1
Pullups: 6 x 6

Wednesday:

Rest

Thursday:

Press: 120x5x2/120x8x1
Weighted Chin-ups: 20x5x5

Friday:

Power Snatch: 75x1x1/82.5x1x1/95x1x1/115x1x1/122.5x1x1/132.5x1x1
Squat: 212.5x5x2/212.5x8x1
Kettlebell Snatch, 150 reps: 30 x reps at 16 KG, 110 x reps at 24 KG, 10 x reps at 32 KG
25m jogs between kettlebell snatches x 11

Saturday:

6.26 kilometer foot march with 30 lbs of rucksack

Sunday:

Kettlebell Clean and Press at 32 KG: 32 KGx3x3/32KGx2x2
Kettlebell Swings, 150 reps: 35 x reps at 16 KG, 40 x reps at 24 KG, 75 x reps at 32 KG

Pushups/Close Pushups x 25/5: 2 sets
Situps/Leg Raises x 30: 2 sets
Squat/Close Squat x 10/5: 2 sets
Last edited by SoldierSailorHybrid on Sun Sep 17, 2017 3:09 pm, edited 1 time in total.
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sun Sep 17, 2017 10:20 am

Video for this Week:

Body Talk by Ratt

Week of 11 September 2017:

Monday:

Bench: 185x5x2/185x7x1
Run: 2 x 800M

Tuesday:

Power Clean: 135x1x2/142.5x1x1/152.5x1x1/185x1x2
Snatch Grip Deadlift: 210x12x1

Wednesday:

KB Clean and Press @ 32 KG: 32 KGx3/3x2/32KGx3/2x1/32KGx2/1x1/32KGx1/1x1
2KB Clean and Jerk x 100: 75 x reps at 16 KG, 20 x reps at 24 KG, 5 x reps at 32 KG

Thursday:

Press: 122.5x5x2/122.5x7x1
Weighted Chinups: 25x3x5

Friday:

Power Snatch: 75x1x1/82.5x1x1/95x1x1/125x1x1/127.5x1x1/132.5x1x1 (PR on Power Snatch, just need to get better technique)
Squat: 217.5x5x2/217.5x8x1
KB Swings x 100: 10 x reps at 16 KG, 15 x reps at 24 KG, 75 x reps at 32 KG
25M jogs between kettllebell swing sets x 11

Saturday:

1 mile run to the base 400m track
1 Easy lap around the track
2 x 30s/60s (sprint 30 seconds and walk for 60 second)
1 mile run back to my house
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sun Sep 24, 2017 2:15 pm

Video for the week: Barra Barra - Black Hawk Down Soundtrack

Week of 18 September 2017:

Monday:

Bench 187.5x5x2/187.5x6x1
Power Clean: 135x1x1/137.5x1x1/142.5x1x1/152.5x1x1/185x1x2
Snatch Grip Deadlift: 220x12x1

Tuesday:

Up at the Bunker I played 'cards' with spades being regular pushups, clubs being diamond pushups, diamonds being leg raises and hearts as situps:

Pushups x 75
Diamond (Close) Pushups x 86
Situps x 82
Leg Raises x 92

Wednesday - Friday:

Rest

Saturday:

Press: 125x5x3 (Gonna microload up by .5 lbs coming up)
Power Snatch: 75x1x1/82.5x1x1/95x1x1/107.5x1x1/115x1x1/132.5x1x1
Squat: 222.5x5x2/222/5x7x1

Sunday:

6.58 kilometer foot march
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sun Oct 01, 2017 10:29 pm

Week of 25 September 2017

Monday:

Bench: 188x5x2/188x7x1
KB Snatches @ 24 KG, AMRAP in 10 Minutes: 100 (24R x 50, 24L x 50)

Tuesday:

Power Clean: 135x1x1/137.5x1x1/152.5x1x1/172.5x1x1/185x1x1
Snatch Grip Deadlift: 230x11x1

Wednesday:

3 mile formation run at a 7:45 pace

Thursday:

A.M. Brazilian Jiu Jitsu

P.M.

Press : 125.5x5x2/125.5x7x1
Power Snatch: 75x1x1/77.5x1x1/95x1x1/112.5x1x1/132.5x1x2
Squat: 227.5x5x2/227.5x7x1

Friday: Brazilian Jiu Jitsu

Saturday/Sunday: Rest

Pullups 7 x 6 for the week (done between exercises on my gym days).
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Mon Oct 09, 2017 10:22 pm

Week of 02 October 2017

Monday:

Press: 126x5x2/126x8x1
Weighted Chins: 25x6x2
Run: 100m x 16

Tuesday:

Power Snatch:75x1x1/82.5x1x1/95x1x1/125x1x1/132.5x1x2
Squat: 232.5x5x2/232.5x7x1

Wednesday:

KB Clean and Press @ 32KG: 32KGx3/3x1, 32KGx3/2x1, 32KGx2/2x2, 32KGx1/1x2
KB Snatches x 100: 50 x reps at 16KG, 40 x reps at 24 KG, 10 x reps at 32 KG

Thursday:

Bench: 188.5x5x2/188.5x7x1
Power Clean: 135x1x2/152.5x1x1/185x1x3
Snatch Grip Deadlift: 240x10x1

Friday:

Brazilian Jiu Jitsu

Saturday:

Krav Maga

Sunday:

6 kilometer run
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby LSU777 » Tue Oct 10, 2017 1:08 am

coming along good on those presses.
LSU777
 
Posts: 9
Joined: Mon Nov 11, 2013 11:40 pm

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Fri Oct 13, 2017 6:17 pm

Thanks. Just creeping along as best I can...
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Mon Oct 16, 2017 8:37 pm

Week of 09 October 2017

Monday:

A.M. Brazilian Jiu Jitsu

P.M. 'Cards for Calisthenics'. I'd toss a coin heads for poker (5 cards) and tails for blackjack (2 cards) and a second coin, heads for two hands and tails for one hand. That's one of several variations I sorted out. And I do my pullups between exercises in sets of six.

Pushups (spades)
Squats (clubs)
Situps (hearts)
Leg Raises (diamonds)

I played Poker for two hands and got:

Pushups: 15
Squats: 20
Situps: 37
Leg Raises: 21

Tuesday:

A.M.

Bench: 189x5x3
Power Clean: 135x1x1/137.5x1x1/152.5x1x1/185x1x3
Snatch Grip Deadlift: 250x10x1

P.M. Cards for Calisthenics Poker for one hand.

Pushups: 16
Squats: 18
Situps: 10
Leg Raises: 0

Wednesday:

Rest

Thursday:

A.M.

Press 126.5x5x2/126.5x7x1
Power Snatch: 75x1x1/82.5x1x1/95x1x1/122.5x1x1/132.5x1x2
Squat: 235x5x3/235x3x1

First reset...these things happen.

Friday:

A.M. Brazilian Jiu Jitsu

Saturday:

A.M. Krav Maga Lesson
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

Re: Heavy Metal - A 3rd Go at Greyskull LP

Postby SoldierSailorHybrid » Sun Oct 22, 2017 1:45 pm

Week of 16 October 2017

Monday:

A.M.

Bench 189.5x5x2/189.5x6x1
Kettlebell Swings x 100: 30 x reps at 16 KG, 45 x reps at 24 KG, and 25 x reps at 32 KG.
25m Jogs between kettlebell swings x 11
Pullups: 2 sets of 6

P.M.

Calisthenics Blackjack for one hand

Pushups x 9
Leg Raises x 9

Tuesday: Rest

Wednesday:

Power Clean: 135x1x2/137.5x1x1/152.5x1x1/185x1x1
Snatch Grip Deadlift: 260x8x1
Pullups: 2 x 6

Thursday: Rest

Friday:

Press: 127x5x2/127x7x1
Power Snatch: 75x1x1/95x1x1/122.5x1x1/132.5x1x2
Squat: 210x5x2/210x10x1

Saturday:

A.M. 5 kilometer run
P.M. Two hands of Calisthenics Poker:

Pushups x 5
Squats x 10
Situps x 16
Leg Raises x 24

Sunday

A.M. Two hands of Calisthenics Blackjack. I came up with a 'bust' penalty of doing the number of reps I 'busted' with for a particular calisthenic exercise (in this case leg raises) since my last two hands didn't have much in the way of core work.

Pushups x 21
Squats x 20
Situps x 0
Leg Raises x 24 (I'd busted when I hit for my first hand).
"Essayons - Let us try." -Motto, US Army Corps of Engineers

"So Others May Live." -Ethos of US Navy Search and Rescue Swimmer
SoldierSailorHybrid
 
Posts: 130
Joined: Wed May 25, 2011 1:28 pm
Location: California

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