Greysteel Texas Method for an overburdened mailman Greysteel Texas Method for an overburdened mailman - Page 16

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Thread: Greysteel Texas Method for an overburdened mailman

  1. #151
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    Jul 2012
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    • phoenix arizona seminar date
    • texas seminar date
    Wave 2 week 3 day 1

    Press 185x2x3(bonus rep last set was max effort)

    Close grip bench
    220x8,7,5

    Rope pressdowns
    2x8-10

    Oh tri extensions
    2x8-10

    Chin ladder

    Box jumps 5x3 one minute rest between

    Done

  2. #152
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    Jul 2012
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    Wave 2 week 3 day 2

    Squat
    410x2x3

    Chin ups
    60x6
    50x6

    Bb curls
    3x8-12

    Cable rows
    2x8-10

    Decline an sit-ups w/weight
    2x10-12

  3. #153
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    Jul 2012
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  4. #154
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    Jul 2012
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    Wave 2 week 3 day 3

    Bench
    280x2x3(bonus rep last set)

    Press light
    150x3x5

    DB inc
    90x8
    80x8

    DB decline
    85x9
    75x9

    Liss bike 20 minutes

  5. #155
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    Jul 2012
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    Wave 2 week 3 day 3

    Did not feel like doing this at all today but I am happy I did it now

    Deadlift
    495x2x3(easily had 2 or 3 reps in the tank first set so Iím back to dang near my all time peak strength)

    Light squat
    325x3x5

    Chin ladder

  6. #156
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    Jul 2012
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    Deload

    Press
    155x5x3

    Squat
    350x6x3

    Chins
    57.5x6

    Abs decline sit-ups
    2x10-12

  7. #157
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    Jul 2012
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    one more deload day Friday night then im going to do an HLM 2-3 days a week and plan on playing pick up basketball a few times a week

    going to do that until the last week in January when I will switch to Andy Baker's 5x5 for 13 weeks to peak for the powerlifting meet

  8. #158
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    Jul 2012
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    Said screw the Deload and just started HLM tonight

    HLM cycle 1 week 1
    Bench
    250x6
    235x6x3

    Squat light
    315x5x2

    Deadlift
    475x3
    420x9 or 10 I lost count and almost passed out

    Done

  9. #159
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    Jul 2012
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    HLM week 2 day 1

    heavy press
    165x6
    155x6x3

    medium squat
    320x5x3

    chins 17xbw chest to bar

    abs decline situps w/15 pounds 2xamrap

  10. #160
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    Jul 2012
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    HLM week 2

    Bench
    265x4
    250x4x3

    Light squat
    320x5x2

    Medium volume deadlift
    420x5x3

    Chin ladder

    Absolutely spent and done

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