Press / Chinups

Presslbs.B2:lbs.B2Chinslbs.B10:lbs.B10W1.1lbs.B1:lbs.B1 lbs.D1:lbs.D1 lbs.F1:lbs.F1 lbs.H1:lbs.H1 lbs.J1:lbs.J1 lbs.L1:lbs.L1 lbs.N1:lbs.N1 lbs.P1:lbs.P1 lbs.R1:lbs.R1 lbs.T1:lbs.T1 lbs.V1:lbs.V1 lbs.X1:lbs.X140lbs.B7:lbs.B7 lbs.D7:lbs.D7 lbs.F7:lbs.F7 lbs.H7:lbs.H7 lbs.J7:lbs.J7 lbs.L7:lbs.L7 lbs.N7:lbs.N7 lbs.P7:lbs.P7 lbs.R7:lbs.R7 lbs.T7:lbs.T7 lbs.V7:lbs.V7 lbs.X7:lbs.X70lbs.B15:lbs.B15 lbs.D15:lbs.D15 lbs.F15:lbs.F15 lbs.H15:lbs.H15 lbs.J15:lbs.J15 lbs.L15:lbs.L15 lbs.N15:lbs.N15 lbs.P15:lbs.P15 lbs.R15:lbs.R15 lbs.T15:lbs.T15 lbs.V15:lbs.V15 lbs.X15:lbs.X15W1.336NaN

W2.232.4NaN

W3.129.16NaN

W3.326.244NaN

W4.223.6196NaN

W5.121.25764NaN

W5.319.131876NaN

W6.217.2186884NaN

W7.115.49681956NaN

W7.313.947137604NaN

W8.212.5524238436NaN

Bench / Rows

Benchlbs.C2:lbs.C2Rowslbs.C10:lbs.C10W1.2lbs.C1:lbs.C1 lbs.E1:lbs.E1 lbs.G1:lbs.G1 lbs.I1:lbs.I1 lbs.K1:lbs.K1 lbs.M1:lbs.M1 lbs.O1:lbs.O1 lbs.Q1:lbs.Q1 lbs.S1:lbs.S1 lbs.U1:lbs.U1 lbs.W1:lbs.W1 lbs.Y1:lbs.Y155lbs.C7:lbs.C7 lbs.E7:lbs.E7 lbs.G7:lbs.G7 lbs.I7:lbs.I7 lbs.K7:lbs.K7 lbs.M7:lbs.M7 lbs.O7:lbs.O7 lbs.Q7:lbs.Q7 lbs.S7:lbs.S7 lbs.U7:lbs.U7 lbs.W7:lbs.W7 lbs.Y7:lbs.Y745lbs.C15:lbs.C15 lbs.E15:lbs.E15 lbs.G15:lbs.G15 lbs.I15:lbs.I15 lbs.K15:lbs.K15 lbs.M15:lbs.M15 lbs.O15:lbs.O15 lbs.Q15:lbs.Q15 lbs.S15:lbs.S15 lbs.U15:lbs.U15 lbs.W15:lbs.W15 lbs.Y15:lbs.Y15W2.149.5NaN

W2.344.55NaN

W3.240.095NaN

W4.136.0855NaN

W4.332.47695NaN

W5.229.229255NaN

W6.126.3063295NaN

W6.323.67569655NaN

W7.221.308126895NaN

W8.119.1773142055NaN

W8.317.25958278495NaN

Squats

Squatlbs.B18:lbs.B18W1.1lbs.B1:lbs.B1 lbs.D1:lbs.D1 lbs.E1:lbs.E1 lbs.G1:lbs.G1 lbs.H1:lbs.H1 lbs.J1:lbs.J1 lbs.K1:lbs.K1 lbs.M1:lbs.M1 lbs.N1:lbs.N1 lbs.P1:lbs.P1 lbs.Q1:lbs.Q1 lbs.S1:lbs.S1 lbs.T1:lbs.T1 lbs.V1:lbs.V1 lbs.W1:lbs.W1 lbs.Y1:lbs.Y175lbs.B24:lbs.B24 lbs.D24:lbs.D24 lbs.E24:lbs.E24 lbs.G24:lbs.G24 lbs.H24:lbs.H24 lbs.J24:lbs.J24 lbs.K24:lbs.K24 lbs.M24:lbs.M24 lbs.N24:lbs.N24 lbs.P24:lbs.P24 lbs.Q24:lbs.Q24 lbs.S24:lbs.S24 lbs.T24:lbs.T24 lbs.V24:lbs.V24 lbs.W24:lbs.W24 lbs.Y24:lbs.Y24W1.367.5

W2.160.75

W2.354.675

W3.149.2075

W3.344.28675

W4.139.858075

W4.335.8722675

W5.132.28504075

W5.329.056536675

W6.126.1508830075

W6.323.53579470675

W7.121.182215236075

W7.319.0639937124675

W8.117.1575943412208

W8.315.4418349070987

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Deadlifts

DLlbs.C18:lbs.C18W1.1lbs.B1:lbs.B1 lbs.D1:lbs.D1 lbs.E1:lbs.E1 lbs.G1:lbs.G1 lbs.H1:lbs.H1 lbs.J1:lbs.J1 lbs.K1:lbs.K1 lbs.M1:lbs.M1 lbs.N1:lbs.N1 lbs.P1:lbs.P1 lbs.Q1:lbs.Q1 lbs.S1:lbs.S1 lbs.T1:lbs.T1 lbs.V1:lbs.V1 lbs.W1:lbs.W1 lbs.Y1:lbs.Y195lbs.C24:lbs.C24 lbs.F24:lbs.F24 lbs.I24:lbs.I24 lbs.L24:lbs.L24 lbs.O24:lbs.O24 lbs.R24:lbs.R24 lbs.U24:lbs.U24 lbs.X24:lbs.X24W1.385.5

W2.176.95

W2.369.255

W3.162.3295

W3.356.09655

W4.150.486895

W4.345.4382055

Phrak GSLPW1.1W1.2W1.3W2.1W2.2W2.3W3.1W3.2W3.3W4.1W4.2W4.3W5.1W5.2W5.3W6.1W6.2W6.3W7.1W7.2W7.3W8.1W8.2W8.3Spreadsheet Version 1.0 11/17/2014Press/BenchPressBenchPressBenchPressBenchPressBenchPressBenchPressBenchPressBenchPressBenchPressBenchPressBenchPressBenchPressBenchenter weight5101010101010enter reps4253520302025202515201520152015151015101510151010CALCIncreaseStart WgtAMRAP Increase3304030352535253020302025152515201520151510151015Chinups1,00BodyWeight2355035453040253525352530202520251525152015201515Press140Upper2,52 x 540,055,036,049,532,444,629,240,126,236,123,632,521,329,219,126,317,223,715,521,313,919,212,617,3Bench155Lower5AMRAPSquat2,575Deadlift2,595Chinup/RowChinsRowsChinsRowsChinsRowsChinsRowsChinsRowsChinsRowsChinsRowsChinsRowsChinsRowsChinsRowsChinsRowsChinsRowsRows1,04551010101010104025#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?Phraks Greyskull Linear Progression Varient Rules3035#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?- Last set is always "As Many Reps As Possible" (AMRAP)2040#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?- Progress with 2.5 pounds for upper body and 5 pounds for lower body2 x 50,045,0#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?- If final AMRAP set hits 10+ reps, double weight increaseAMRAP5- Any barbell row variant will do - Phrak is partial to Yates- Feel free to use power cleans to warmup for DeadliftsSquat/DLSquatDLSquatDLSquatDLSquatDLSquatDLSquatDLSquatDLSquatDLSquat- Chinups are palms facing you, approximately shoulder width grip 5305035353535353535403040402540402545452545452045-- begin unweighted, adding weight in 2.5 pound increments4455545455050504550504055553555553560603060652565- If you cannot do 3x5 chinups, do negatives until you can3557055606060605565655065704570704075754080803580- If you fail to make 5 reps in the FINAL SET, deload by 10%265857070757575707580608085558585509090459595401002 x 575788083858890939598100103105108110113Spreadsheet Information759568618655497744406936326229265624215019174515- AMRAP has to be filled out with reps for sheet to functionAMRAP- 2.5 and 5 pound increases are calculated automatically- 10% deload calculated automatically- Chinups starts at 0 or bodyweight