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GreySkull training log version 1
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Strength Villain Program
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GreySkull Logbook Calculator. This was designed as a supplement to the Strength villian website and is not affiliated with Greyskull Barbell Club nor Strenthvillain.com. Only edit the cells in yellow. The first column, “Test Weight,” is where you will enter your starting weight (or your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The “% to Reset,” column is how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift. It is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weight increment that can be added to the barbell (usually 5, or less if microloading). Workouts are read by column and the rotation is Mon/Wed/Fri.
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Strength Villain Official Website
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Greyskull LP thread
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Johnny Pain Question Forum
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Smallest Weight Increment:
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Test Weight
Reps (<12)
1RM5RM
Lb Increase
% to Reset
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Squat185520818550.00%
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Bench Press14051581402.50.00%
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Power Clean110512411050.00%
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Deadlift305534330550.00%
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Press10551181052.50.00%
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Curl60568602.50.00%
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Chins55652.50.00%
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Dips05002.50.00%
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MondaySets x RepsSession #1
Session #4
Session #7
Session #10
Session #13
Session #16
Session #19
Session #22
Session #25
Session #28
Session #31
Session #34
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Squatwarmup2x5454545454545454545454545
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warmup1x570758085909095100105110110115
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warmup1x3110115120125135140145150155165170175
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warmup1x2145155160170180185195200210220225235
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working sets2x5185195205215225235245255265275285295
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working sets1x5+185195205215225235245255265275285295
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Bench Presswarmup2x5454545454545
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warmup1x5707075808585
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warmup1x395100105110115120
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warmup1x2125130135145150155
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working sets2x5140147.5155162.5170177.5
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working sets1x5+140147.5155162.5170177.5
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Presswarmup2x5454545454545
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warmup1x5556065707575
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warmup1x37580859095100
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warmup1x29095100110115120
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working sets2x5107.5115122.5130137.5145
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working sets1x5+107.5115122.5130137.5145
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Curlwarmup2x5BARBARBARBARBARBAR
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warmup1x5303020253030
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warmup1x3404530354045
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warmup1x2506040455060
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working sets2X156067.547.5556067.5
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Dipsworking sets3x807.52.52.52.52.5
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Chinsworking sets3x82.500000
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WednesdaySets x Reps
Session #2 10-3
Session #5
Session #8
Session #11
Session #14
Session #17
Session #20
Session #23
Session #26
Session #29
Session #32
Session #35
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Bench Presswarmup2x5454545454545
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warmup1x5707580808590
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warmup1x3100105110115120125
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warmup1x2130135140150155160
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working sets2x5145152.5160167.5175182.5
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working sets1x5+145152.5160167.5175182.5
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Presswarmup2x5454545454545
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warmup1x5556065707075
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warmup1x3707580859095
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warmup1x28595100105110120
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working sets2x5105112.5120127.5135142.5
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working sets1x5+105112.5120127.5135142.5
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Deadliftwarmup2x5120120125125130130130135135140140140
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warmup1x3180185185190195195200200205210210215
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warmup1x2255260265270275280280285290295300305
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working set1x5+305310315320325330335340345350355360
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Power Cleanwarmup2x5454545454545
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warmup1x5606065657070
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warmup1x3758080859090
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warmup1x29095100105110110
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working sets3x5110115120125130135
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Curlwarmup2x5BARBARBARBARBARBAR
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warmup1x5303525253035
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warmup1x3404535404045
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warmup1x2556045505560
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working sets2X1562.5705057.562.570
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Dipsworking sets3x82.500000
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Chinsworking sets3x80105555
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GREYSKULL LP