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Message
re: The Greyskull Methods- A Primer
Posted on 12/4/18 at 10:13 am to Tornado Alley
Posted on 12/4/18 at 10:13 am to Tornado Alley
quote:
The chin-ups are hrd, especially after shoulder press. I struggled to even get 3 or 4, and I’m sure my form was bad. My arms were blasted.
Any replacement exercise you recommend?
Yeah it’s hard until week 3 about. Just keep pressing on you will get better.
0
Posted on 12/4/18 at 12:04 pm to Tornado Alley
quote:
The chin-ups are hrd, especially after shoulder press. I struggled to even get 3 or 4, and I’m sure my form was bad. My arms were blasted
Do chin ups first, will warm your shoulders up.
Posted on 12/4/18 at 12:11 pm to lsu777
quote:
Do chin ups first, will warm your shoulders up.
I know for me if I did this my shoulders would be wrecked. I much rather have full strength for the OHP than the chins. Especially since I’m already doing chins daily as part of the homework.
Posted on 12/4/18 at 12:35 pm to lsu777
I’ll try that. I’ll only be able to bang out a few anyways so how tired could I really get haha.
Would wide or narrow grip pulldowns do me any good, or do I need to stick to the plan?
Would wide or narrow grip pulldowns do me any good, or do I need to stick to the plan?
This post was edited on 12/4/18 at 12:37 pm
Posted on 12/4/18 at 1:55 pm to Tornado Alley
Stick to the plan, if you want to add pulldowns do neutral grip v handle pulls to the chest.
Posted on 12/4/18 at 2:29 pm to lsu777
Critique my GSLP please. I'm also doing 2x metcons/week with CF classes. M/W/F GSLP, T/T metcon, non-exercise movement on weekends (45min walk then stretching)
Posted on 12/4/18 at 3:54 pm to Hulkklogan
I would prefer you do this so you are regulating volume
Mobility- 5 min max should be 3 min
•10 shoulder dislocates with stick
•10 overhead squats with stick
•10 band pullaparts
•10 overhead band pullaparts
•10 banded shoulder dislocates
warmup- 3 rounds no rest between exercises. 1:30 min rest between rounds. (10 min max)
• Push up Variant Progression
• Pull up (Dead Hang) or Progression
• Overhead Squat progression-10 reps (starting with bar, add 5 lbs per week)
• Burpee Progression (VC1 or other)
• “L Sit” for max time
Power Lift Strength Training(15 min max including warmup):
One per Gym Day:
1. Press 2 x 5, 1 x 5+
2. Squat 2 x 5, 1 x 5+
3. Deadlift 1 x 5+
4. Bench Press 2 x 5, 1 x 5+
Speed Lift Strenght training after power lift (12 min max):
One per Gym Day:
1. Snatch 10 min EMOM- 3 reps per round
2. Overhead Squat- 5 x 8 strict 2 min rest
3. Powerclean 10 min EMOM- 5 reps per round
4. Jerk- 10 min EMOM- 3 reps per round
Metcon- either at the CF Gym or where ever. (20 min max)
could also cut out the speed lifts and combine the strength lifts for a 3 day format in the traditional gslp A/B format.
if not you could do something like this 3 days a week. (remember goal is fatloss so we are reducing volume some)
Mobility- 5 min max should be 3 min
•10 shoulder dislocates with stick
•10 overhead squats with stick
•10 band pullaparts
•10 overhead band pullaparts
•10 banded shoulder dislocates
warmup- 3 rounds no rest between exercises. 1:30 min rest between rounds. (10 min max)
• Push up Variant Progression
• Pull up (Dead Hang) or Progression
• Overhead Squat progression-10 reps (starting with bar, add 5 lbs per week)
• “L Sit” for max time
Power Lift Strength Training(15 min max)(running A/B/A/B rotation):
Day A:
Bench or variation- 1x5, 1x5+
Press Or Variation- 1x5, 1x5+
supplmental arm movement i.e. curls, close grip pushups etc- 2 sets max reps
conditioning- burpee challenge progression
Day B
Deadlift or varation-1x5+
Squats- 1x5, 1x5+
supplmental arm movement i.e. curls, close grip pushups etc- 2 sets max reps
Conditioning- burpee challenge progression
On Tuesday/Thursdays you would do mobility & Warmup and then progress on the jump rope starting with 5 min and then perfomr the metcon. Metcon is held to 20 min max. no fricking hour long chippers or some other dumbshit.
on either program above we do the fasted walking working towards the 360 challenge (360 min of fasted walking weekly)
Gonna try and write an article soon on a similar program i now recommend for most people just looking for fitness.
Mobility- 5 min max should be 3 min
•10 shoulder dislocates with stick
•10 overhead squats with stick
•10 band pullaparts
•10 overhead band pullaparts
•10 banded shoulder dislocates
warmup- 3 rounds no rest between exercises. 1:30 min rest between rounds. (10 min max)
• Push up Variant Progression
• Pull up (Dead Hang) or Progression
• Overhead Squat progression-10 reps (starting with bar, add 5 lbs per week)
• Burpee Progression (VC1 or other)
• “L Sit” for max time
Power Lift Strength Training(15 min max including warmup):
One per Gym Day:
1. Press 2 x 5, 1 x 5+
2. Squat 2 x 5, 1 x 5+
3. Deadlift 1 x 5+
4. Bench Press 2 x 5, 1 x 5+
Speed Lift Strenght training after power lift (12 min max):
One per Gym Day:
1. Snatch 10 min EMOM- 3 reps per round
2. Overhead Squat- 5 x 8 strict 2 min rest
3. Powerclean 10 min EMOM- 5 reps per round
4. Jerk- 10 min EMOM- 3 reps per round
Metcon- either at the CF Gym or where ever. (20 min max)
could also cut out the speed lifts and combine the strength lifts for a 3 day format in the traditional gslp A/B format.
if not you could do something like this 3 days a week. (remember goal is fatloss so we are reducing volume some)
Mobility- 5 min max should be 3 min
•10 shoulder dislocates with stick
•10 overhead squats with stick
•10 band pullaparts
•10 overhead band pullaparts
•10 banded shoulder dislocates
warmup- 3 rounds no rest between exercises. 1:30 min rest between rounds. (10 min max)
• Push up Variant Progression
• Pull up (Dead Hang) or Progression
• Overhead Squat progression-10 reps (starting with bar, add 5 lbs per week)
• “L Sit” for max time
Power Lift Strength Training(15 min max)(running A/B/A/B rotation):
Day A:
Bench or variation- 1x5, 1x5+
Press Or Variation- 1x5, 1x5+
supplmental arm movement i.e. curls, close grip pushups etc- 2 sets max reps
conditioning- burpee challenge progression
Day B
Deadlift or varation-1x5+
Squats- 1x5, 1x5+
supplmental arm movement i.e. curls, close grip pushups etc- 2 sets max reps
Conditioning- burpee challenge progression
On Tuesday/Thursdays you would do mobility & Warmup and then progress on the jump rope starting with 5 min and then perfomr the metcon. Metcon is held to 20 min max. no fricking hour long chippers or some other dumbshit.
on either program above we do the fasted walking working towards the 360 challenge (360 min of fasted walking weekly)
Gonna try and write an article soon on a similar program i now recommend for most people just looking for fitness.
Posted on 12/4/18 at 4:20 pm to Hulkklogan
for diet I know you have been doing RP and thats fine but honestly I think its much too complicated for where you are at right now. I would suggest the following assuming a 5:30pm workout.
protein portion should consist of the size of your palm. Veggies/Carb portions should be the size of your fist.
12pm- 1 protein portion and 1 veggies portion.
4pm- 2 protein portions, 1 veggie portion
post workout- 75g protein shake on workout days only
7:30pm meal- 2 protein portion, 2 carb portions on workout days 2 veggie portions on non workout days .
this is simple and it works. no weighing, no tracking.
protein portion should consist of the size of your palm. Veggies/Carb portions should be the size of your fist.
12pm- 1 protein portion and 1 veggies portion.
4pm- 2 protein portions, 1 veggie portion
post workout- 75g protein shake on workout days only
7:30pm meal- 2 protein portion, 2 carb portions on workout days 2 veggie portions on non workout days .
this is simple and it works. no weighing, no tracking.
Posted on 12/4/18 at 5:12 pm to lsu777
Thanks - I'll really study the exercise program you've listed and work on applying it when I get a minute to do so. Looks really solid.
As for diet I gave up on RP. Much too hard to do right now. I'm back to tracking macros/iifym, and feeling better mentally. Weight has been stable the last two weeks so I lowered my cals a bit todsy to hopefully get things moving.
Right now my workouts are usually at noon or 6am, depending on if I go into the office or work from home. Evening workouts are no more for a while so I can be available to relieve the wife from baby duties
As for diet I gave up on RP. Much too hard to do right now. I'm back to tracking macros/iifym, and feeling better mentally. Weight has been stable the last two weeks so I lowered my cals a bit todsy to hopefully get things moving.
Right now my workouts are usually at noon or 6am, depending on if I go into the office or work from home. Evening workouts are no more for a while so I can be available to relieve the wife from baby duties
This post was edited on 12/4/18 at 5:19 pm
Posted on 12/4/18 at 8:39 pm to Hulkklogan
Please understand doing the mobility and warmup along with the burpee challenge 6 days a week is the most important part.
Their is nothing special about it other than it represents something that can be done daily with very minimal equipment and with consistency over time will have drastic effects on your physique. The homework is the main course, everything else is just the toppings. Especially if you focus on completing the Challenges. I understand for you this is a long ways away so work towards the following
60 pushups in 2 min
8 true deadhang pullups
L-sit for 30s
Burpees-100 burpees in 7:30
Overhead squat- 185 for 10
Once you reach those, adjust up by 33% and Chase again until you can do the full Challenges.
The second most important part is the fasted walking. Don't underestimate this portion.
3rd would be the strength portion for obvious reasons.
4th would be the metcons.
Everything in what I wrote program wise is in the book.
Their is nothing special about it other than it represents something that can be done daily with very minimal equipment and with consistency over time will have drastic effects on your physique. The homework is the main course, everything else is just the toppings. Especially if you focus on completing the Challenges. I understand for you this is a long ways away so work towards the following
60 pushups in 2 min
8 true deadhang pullups
L-sit for 30s
Burpees-100 burpees in 7:30
Overhead squat- 185 for 10
Once you reach those, adjust up by 33% and Chase again until you can do the full Challenges.
The second most important part is the fasted walking. Don't underestimate this portion.
3rd would be the strength portion for obvious reasons.
4th would be the metcons.
Everything in what I wrote program wise is in the book.
Posted on 12/4/18 at 8:51 pm to Hulkklogan
Hulk read this
quote:
One observable trend that is grossly apparent when I work with individuals via Personal Coaching is that we, as human beings, tend to do those things that we like, or that we’re good at with regularity. The obvious flip side to that is that we neglect the things that we are not good at, or do not particularly enjoy (normally the two are a binary system of sorts meaning that one is true and exists because of the other).
This idea leads to deficiencies in one’s capabilities that, over time, are reflected in his or her physique, and eventually their overall health.
I know for a fact when talking to a guy who tells me that he is not happy with his upper-body development, that he probably is not a very strong bench presser.
Conversely, I know that a guy who tells me that he’s successfully added some mass over the last year, but just isn’t happy with his waistline that has also expanded probably would get winded running around the block.
A strategy adopted and promoted by many successful individuals in many walks of life for years has been to find those things that you are not good at, and get good at them. This is a great approach to a lot of things, though it is a bit general for many of the masses to effectively put into place since the perceived “pain” of taking the necessary action does not outweigh the “pleasure” that is enjoyed as a result (more on this pain/pleasure principle in an upcoming post).
This is where my approach of assisting a person in adopting daily habits and rituals comes in, and why it is so effective. If the tasks are made challenging, but doable, and increase in difficulty as your personal system adapts, it is possible, and outright inevitable barring an absolute absence of desire to change (ever tried training or coaching a family member to “help them out”?), for the actions to become a habit, and the results to begin to show.
In addition to the “basics” of daily work and habit creation, one can also enjoy a tremendous amount of progress in an area in which they wish to see improvement by working hard, and consistently, towards a single target, the completion of which would result in an outcome that they desire.
For instance, I titled this post “Ever Seen a Fat Guy Run a Five-Minute Mile” for the simple fact that, as I indicated, you won’t find a guy who is complaining about his body composition that can perform this feat.
Posted on 12/4/18 at 8:53 pm to Hulkklogan
Here is another you should read LINK
quote:
this point I knew that it was time for him to learn a very valuable and game-changing lesson about training.
Despite my many efforts to clarify this point, he was still of the opinion that the FM and other bodyweight work was to be thought of merely as “assistance work”, designed to positively augment the more important, foundational layer of the program consisting of the two to three days per week in the gym spent lifting weights in the GSLP format. He would soon experience an inverting of this logic that will serve him immensely well in the coming months, one that those who have trained with me personally over the years have understood as law by shear indoctrination.
It is imperative to consider your strength training in the gym as the “assistance” work to, and layered over top of your daily bodyweight work if you are to truly maximize your results from your training efforts.
Had it been a video call, I am certain I could have actually seen the light bulb go off over this client’s head.
No longer would he experience stress or frustration over not being able to train due to his erratic schedule. His logistical concerns for being able to conduct a workout for the day were now reduced to potentially having to get a bit creative in locating or fashioning a chin up bar on which to do his chinning work if the day called for it.
Since his perceived inability to be consistent in his training as a result of the perceived obstacle presented by his schedule had previously brought him down mentally with regards to the entire subject of training, he was now liberated from his shackles, and ready to make some significant progress.
I challenged him with a question that I ask of many clients, something to the tune of:
“If you did X amount of pushups each and every day, and X amount of chin-ups, do you suppose you would see a change in your body in eight weeks?”
Of course, like all, his answer was a resounding “Yes”.
I then asked him if he thought that adding in six or eight strength training sessions in the gym, using the GSLP format, per month would produce an even more dramatic result when layered on top of the existing bodyweight work.
Posted on 12/5/18 at 7:21 am to lsu777
quote:
60 pushups in 2 min
8 true deadhang pullups
L-sit for 30s
Burpees-100 burpees in 7:30
Overhead squat- 185 for 10
How would you suggest scaling these and then transitioning from the scales to the real deal?
For example.. The pushups. I can do maybe 8-10 unbroken pushups right now. Should I scale to knee pushups to get more volume? If so, do I do those until I hit 60 in 2min then switch to normal pushups, or do I do a mix of knee and normal, or do I just do normal from jump and deal with a low number?
Same goes for chins. I will be using bands for long time. How do I properly scale that?
Here's what I've put together based upon your suggestions:
Schedule and layout
Strength Program
This post was edited on 12/5/18 at 8:55 am
Posted on 12/5/18 at 8:56 am to Hulkklogan
pushups- if you can do 8-10, lets start with 5 slow and controlled pushups for all 3 rounds. add 1 rep per week.
chins- Can you do jumping pullups? can you use a chair for assistance instead of bands? I ask because i personally along with Johnny that bands are a terrible way to work towards getting your first pullup?
for L-Sits- can you do an l-sit tuck? if not lets try hanging knee raises. Slow and very controlled. figure out what your max is and do 60% of that for the 3 rounds.
for the overhead squat- start with the bar for sets of 10. If that is too hard then do a broom stick. Concentrate on form. Add 5lbs a week if you start with teh bar. Do 3 weeks with the broom stick if that is where you have to start and then move to the bar or a lighter training bar if you have it.
for burpees follow this LINK
If you have to ,start at 5 burpees per round and just follow the progression laid out in the program.
chins- Can you do jumping pullups? can you use a chair for assistance instead of bands? I ask because i personally along with Johnny that bands are a terrible way to work towards getting your first pullup?
for L-Sits- can you do an l-sit tuck? if not lets try hanging knee raises. Slow and very controlled. figure out what your max is and do 60% of that for the 3 rounds.
for the overhead squat- start with the bar for sets of 10. If that is too hard then do a broom stick. Concentrate on form. Add 5lbs a week if you start with teh bar. Do 3 weeks with the broom stick if that is where you have to start and then move to the bar or a lighter training bar if you have it.
for burpees follow this LINK
If you have to ,start at 5 burpees per round and just follow the progression laid out in the program.
Posted on 12/5/18 at 9:27 am to lsu777
quote:
chins- Can you do jumping pullups? can you use a chair for assistance instead of bands? I ask because i personally along with Johnny that bands are a terrible way to work towards getting your first pullup?
I can do either of those. I didn't know bands were a bad way to work towards a pullup.
quote:
for L-Sits- can you do an l-sit tuck? if not lets try hanging knee raises. Slow and very controlled. figure out what your max is and do 60% of that for the 3 rounds.
No, I don't think I can do any sort of L-sit at the moment. I will have to try.
quote:
for the overhead squat- start with the bar for sets of 10. If that is too hard then do a broom stick. Concentrate on form. Add 5lbs a week if you start with teh bar. Do 3 weeks with the broom stick if that is where you have to start and then move to the bar or a lighter training bar if you have it.
Thanks. I have done WODs with 65lb OH squats, so I will start with the bar and add weight.
Posted on 12/5/18 at 10:56 am to Hulkklogan
quote:
I can do either of those. I didn't know bands were a bad way to work towards a pullup.
tend to be hard on the joints. start with 5 jumping pullups per round and really fight the negative on each rep. start there and we can add volume in 2 weeks. and bands tend to get you good at doing pullups with bands.
quote:
No, I don't think I can do any sort of L-sit at the moment. I will have to try.
do handing knee raises then. If you can't do them, lets do ab wheel rollouts from the knees.
quote:
Thanks. I have done WODs with 65lb OH squats, so I will start with the bar and add weight.
Key is slow and substainable progression over time.
Posted on 12/6/18 at 6:17 am to lsu777
For bench earlier this morning, I got the first set out okay. The last rep was a struggle. I only got 3/5 on the second set. I then deloaded by 10 lbs and got 6 reps on the AMRAP set, although that was a struggle too.
I’ve been doing my push-up frequency homework all week (5x10), and plan to go through today and tomorrow as well. Those have become much easier.
Any thoughts as to how much I should deload by next week? Maybe drop it down 5 lbs than my workout weight today?
Also, I did 3 x10 of the neutral grip lat pulldowns. Hopefully this helps my chin-ups next week.
I’ve been doing my push-up frequency homework all week (5x10), and plan to go through today and tomorrow as well. Those have become much easier.
Any thoughts as to how much I should deload by next week? Maybe drop it down 5 lbs than my workout weight today?
Also, I did 3 x10 of the neutral grip lat pulldowns. Hopefully this helps my chin-ups next week.
This post was edited on 12/6/18 at 6:20 am
Posted on 12/6/18 at 7:06 am to Tornado Alley
quote:
Any thoughts as to how much I should deload by next week? Maybe drop it down 5 lbs than my workout weight today?
I would drop 15%. You cannot start too low on this. It’s a slow progression. You gotta get your ego in check. If you can only bench 95lbs that’s fine don’t let that bother you. Get stronger every day.
I would find a weight you can do an AMRAP to 10-12 on and re-baseline off of that.
This post was edited on 12/6/18 at 7:09 am
Posted on 12/6/18 at 7:10 am to lsu777
This thread is awesome! I have been following for 6 months and decided to contribute a little.
I have been using Greyskull principles for 6 years in some form or another as my training system alongside high level sport training. I have also used them to train a handful of others.
I view the Greyskull system as a complete performance package with 5 pillars:
-Mental Performace (includes family/life)
-Daily Bodyweight/Mobility/Pre-hab exercises
-Heavy Strength Training
-Conditioning/Sport specific training
-Nutrition
Each of these must be in "balance" to get the best results. What that balance is depends on your goals. If you are not getting the results you want, think if you are neglecting some of the pillars. It is possible to make steady gains in each areas simultaneously if desired, but you can't go balls out in each of them at the same time.
For example if dieting hard and pushing your cardio, you have to cut some volume from your strength training and from bodyweight stuff to be able to recover.
If you are pushing for maximum muscle gains you can lift more and hit the bodyweight stuff harder, but need to ease a little from cardio and not be dieting too hard (but still need to eat appropriately for growth).
If you have tough work (or study) scedule and a family life, you have to cut out from the other pillars.
What I do as a high level sports athlete is I try to maximise gains in my sport. So I go balls out in that area training twice a day 6 days/wk. I also lift heavy 3 days a week, but limit somewhat the stress and volume (more on that later). I do my light pre-hab exercises daily but I only do 3-4 sets of bodyweight stuff 4-5 days a week to keep them coming along, not pushing hard. I keep nutrition in balance for recovery. I do some mental exercises and I have a very easy work scheule.
I have been using Greyskull principles for 6 years in some form or another as my training system alongside high level sport training. I have also used them to train a handful of others.
I view the Greyskull system as a complete performance package with 5 pillars:
-Mental Performace (includes family/life)
-Daily Bodyweight/Mobility/Pre-hab exercises
-Heavy Strength Training
-Conditioning/Sport specific training
-Nutrition
Each of these must be in "balance" to get the best results. What that balance is depends on your goals. If you are not getting the results you want, think if you are neglecting some of the pillars. It is possible to make steady gains in each areas simultaneously if desired, but you can't go balls out in each of them at the same time.
For example if dieting hard and pushing your cardio, you have to cut some volume from your strength training and from bodyweight stuff to be able to recover.
If you are pushing for maximum muscle gains you can lift more and hit the bodyweight stuff harder, but need to ease a little from cardio and not be dieting too hard (but still need to eat appropriately for growth).
If you have tough work (or study) scedule and a family life, you have to cut out from the other pillars.
What I do as a high level sports athlete is I try to maximise gains in my sport. So I go balls out in that area training twice a day 6 days/wk. I also lift heavy 3 days a week, but limit somewhat the stress and volume (more on that later). I do my light pre-hab exercises daily but I only do 3-4 sets of bodyweight stuff 4-5 days a week to keep them coming along, not pushing hard. I keep nutrition in balance for recovery. I do some mental exercises and I have a very easy work scheule.
Posted on 12/6/18 at 7:18 am to DarkSk0ll
Great first post welcome to the team. I know you don’t want to out yourself probably but when you say you’re a high level sports athlete what sport are we talking? I’m curious as to how an athlete is implementing GSLP.
This post was edited on 12/6/18 at 7:19 am
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