Hi all,

I was thinking of starting Phraks GreySkull LP (or any strength routine with an ABA workout) along with the Waterbury Method, specifically for my Bench and Overhead Press. Sorry I cannot provide links to those routines since I am a noob poster with forum restrictions put on me.

My routine would look something like this:

Week1

A:
3x5 Squat
3x5 Bench
2x15 Calvs
3x5 Chins
3x10sec-30sec L-sit Progression

B:
1x5 Deads
10x3 OHP
3x5 Rows
2x10 Curls
3x5 Dips

A:
3x5 Squat
3x5 Bench
2x15 Calvs
3x5 Chins
3x10sec-30sec L-sit Progression

----------------------------------------------------------------------------------------------

Week 2

B:
1x5 Deads
3x5 OHP
3x5 Rows
2x10 Curls
3x5 Dips

A:
3x5 Squat
10x3 Bench
2x15 Calvs
3x5 Chins
3x10sec-30sec L-sit Progression

B:
1x5 Deads
3x5 OHP
3x5 Rows
2x10 Curls
3x5 Dips


Thoughts?

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You hit the six basic movement patterns, good job.

A/B workouts are fine, but three workouts a week won't be enough frequency.

Why are bench and OHP special with regards to variety?

Overall volume looks pretty low.

I don't see a progression scheme, periodization or deloads.

In my opinion your squat / deadlift imbalance doesn't make sense given their equal billing.

Lots of room for imbalances, for example no posterior delt work will likely lead to long term issues.

I don't like that every other week there's only one squat. Squat at least twice a week (every week).

The overall volume should be fine, that's typical of good/strength novice routines. I'd rather the squats be twice a week every week and the deads once a week every week, if only one is to be done in a day.

The original gslp is better than this..
(note: not the phraks version)

My bench and OHP are really lagging behind all my other lifts, thought focusing on them using waterbury method would work.

The squat and deadlift imbalance has been noted, I think I will do squats twice a week, deads only once, regardless of week.

Will look into adding delt work.

Thanks for thorough critique!
Ya, agreed on the squat, I guess I was not thinking when I drew this up. Will redo, with squats twice a week. Thanks for recommendation!Well, I could just swap it to original GSLP, as well as 5x5, or fierce 5. My point here is that on ABA routines, the second day (day B) will have a 10x3 set/rep scheme for two of my lacking compounds, followed by a BAB week, where the second day (day A) will also have a 10x3 set/rep scheme. Now that I am looking at this however, I feel like this may be somewhat imbalanced.

Yo dude!

I do a Phrak's GSLP mixed with the RPT style from Berkhan's Leangains approach. Has been working Great!

Did a minimalistic program like his AMA thread routine with the main lifts and RPT on them. Merged the 2x5, 1x5+ on some lifts and I absolutely love it, progress is moderate and as long as u stick with the 2,5kg/5lbs increase it works. I also do a -10% decrease after the last 1x5+ set and do +1 rep more.
Excellent!

A - Chest-Back Squat
Bench 6-8 RPT (+1)
Row 6-8 RPT (+1)
Cable flyes/Pec dec 2x6, 1x6+
Hack squat 2x6, 1x6+
Triceps overhead push 2x6, 1x6+
Straight arm pulldown 2x6, 1x6+


B - Delts-Back Dead:
Reverse Lat Pull down 4-6 RPT (+1)
BB shoulder press 6-8 RPT (+1)
Romanian deadlift 1x6
Face pulls 2x6, 1x6+
Cable crunches 2x6, 1x6+
Reverse pec decs/ rear delts 2x6, 1x6+

I do 6 reps for the Greyskull stuff just because I like doing 6 and 1 rep more is not That much of a difference, still getting great results and progressive overloadRead somewhere in the latest Berkhan client/routine only had +1 rep only and only 2 working sets for the compound RPT stuff. Remember him having only 4-6 rep range for the delts why I'm doing 1x6 but still having it in one of the days like SL5x5 and not 1 day a week only like GSLP, still it works and not too taxing...yet!