Take a deeper look into our December Strength Block: Greyskull LP 3×5
It is December, so I hope you use all that delicious food you all are going to eat during thanksgiving towards this next month of exercise! For this next month, we are moving into our last periodized block of the quarter, the realization block. Like most realization blocks, it is pretty straightforward, increase the amount of times we are ‘practicing,’ or doing our primary movements, in an effort to not only get the strongest we can, but improve upon our technique of said movements.
What is Greyskull LP 3×5?
If you have been around us at KING long enough, you know that our December is always dedicated to Greyskull programming, and the inclusion of Johnny Pain’s Villain Challenges, made to test your wits. Greyskull’s set-up is rather simple: Each class will consist of 3-5 exercises, formatted in a Workout A + Workout B sequence through the week. As we start the first week at a 75-85% 1RM per set basis, you will be completing 2 sets of 5 reps prior to your 3rd working set, which will be an all-out effort AMRAP set. As a means of progression, we are delving into a linear periodization model, making things a bit easier to follow week by week. What that means is, as long as you are completing 5+ reps on your 3rd set of the varying exercises, you will be increasing the load the subsequent session after. Now that we got that out of the way, let us talk about what is different from this Greyskull block, comparative to our previous December blocks in recent years.
What’s Different Now?
If we look at the structure and progression model of Greyskull, while the frequency included is consistent with most realization blocks that are performed, the fatigue is not. What that means is, when we are inching closer to a ‘testing’ day or week, we want to be as fresh as possible. In order to do that, we need to pass off our fatigue leading up to this day/week, by slowly decreasing volume in a weekly fashion. With that being said, we will still follow the same framework of Greyskull’s – 5,5,MAX: but will include something similar to a 5,3,1 approach. This is an example of what it will look like:
- Barbell Back Squat Week 1: 3 x 5, 5, MAX @ 85%
- Barbell Back Squat Week 2: 3 x 3, 3, MAX @ 88.5%
- Barbell Back Squat Week 3: 3 x 1, 1, MAX @ 90%
- Barbell Back Squat Week 4: KPI Testing
With this outlook, we are giving ourselves the ability to drop a bit of fatigue, while still training to maintain the intensity on the bar, giving us the advantage to maintain those newfound technical strength gains privy to this past month’s (Cluster Training) block. With this AB Workout Format, you will aim to see 2x/week of Back Squat & Bench Press, whilst 1x/week of Overhead Press & Trap Bar Deadlifts.
Villian Challenges: What are they?
Villain challenges were popularized by Johnny Pain, aiming to create a series of challenges to test someone’s mental, physical, and emotional strength. For this month, we will be including a few of them into our programming, with some special prizes for those who complete them! On Tuesday’s BASE classes, we will be testing you on a specialty: Burpees. Follow the villain challenge structure here, you will aim to complete 100 FULL burpees within 5 minutes. In an effort to approve upon this, Tuesday BASE classes will incorporate Blitz Conditioning in the form of 13 Down. Thursday BASE classes will include two villain challenges: 100 sit-ups in 5 minutes, and a weighted wall-sit for 3 minutes. To complete each Thursday class, we will incorporate another round of Blitz Conditioning, as well as a mini arm farm for those that have been itching for it on weekdays. Each BASE class will include a Open & Closed Chain Mobility Warm-up, as well as a cooldown section to facilitate recovery.
THE PRIZES FOR SEMI-PRIVATE TRAINING!!
For those that come in and COMPLETE a Villain Challenge, RECORD & POST for KING to tag on Instagram or Facebook, will receive an entry raffle ticket for each completed for One Semi-Private Training Session. For those that BEAT a Villain Challenge, RECORD & POST for KING to tag on Instagram or Facebook, will receive an entry raffle ticket for each completed for ONE MONTH of Semi-Private Training.