re: The Greyskull Methods- A Primer

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Nothing wrong with that. It's a lot of volume though so make sure you are getting plenty of rest and eating. Don't try doing that in a cut.

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Cool, I'm currently bulking so don't have to worry about the cut. I was actually debating whether to go with your hypertrophy routine 3x a week. I've got some lifting experience but feel like I can milk a weekly LP for a while before I need to transition to something like 531.

So let's say you squat 200 normally

You would start warm up with the bar

45*5
Add 25s- 95*5
135*5
185*2

Working sets
200*5, 200*5, 200* as many reps as possible

There is not set in stone warm up. Us older guys have to take our time getting to heavier weight. Just do simple jumps until you feel completely ready.

After a 10 year hiatus, I got back in the gym in September and essentially had frickarounditis until late January when I started doing the base Greyskull program and adding in my own accessories for vanity purposes. I just wanted to thank lsu777 for making this thread, it's better organized than all the fragmented bits of info out there on Reddit/4chan and also convinced me to buy the eBook.

I'm forever stuck in skinnyfat hell (6'0", 165 lbs.) and my lifts are too embarrassing to post - there's literally a 15 year old girl at the gym squatting and deadlifting more than me. But I see Greyskull as simple (yet flexible) and sustainable potentially forever, so I'm encouraged to keep at it.

That said, I've been considering upping the base program to a 4-day variant, and not the one mentioned in the book where you focus on only one compound lift per day. Here's what I've been mulling over:

Day 1
OHP 2x5, 1x5+
Deadlift 1x5+
Accessories (a push, a pull, a leg/core)

Day 2
Bench 2x5, 1x5+
Squat 2x5, 1x5+
Accessories (a push, a pull, a leg/core)

Day 3
OHP 2x5, 1x5+
Deadlift 1x5+
Accessories (a push, a pull, a leg/core)

Day 4
Bench 2x5, 1x5+
Squat 2x5, 1x5+
Accessories (a push, a pull, a leg/core)

Everything gets hit 2 days per week this way. I know Johnny Pain is generally not in favor of a lot of deadlifting, but at this point deadlifts aren't really running me down the way they do other people, likely because I'm not lifting very heavy.

Today rowed with the C2 a 2K PR of 6:21,0! That got me a Silver medal :)

It was 0,9s faster than my previous best and was done in the lightweights (below 75kg or ~165lb bodyweight).

Next time will go sub 6:20.

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Do you find a rest week helps every now and then?

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m

I’ve done a couple weeks off for various reasons mostly work and vacation in my 25 weeks on GSLP. The next week I come back I usually deload by 10-15% depending. I’ve never come back feeling better though. Most of the time I’m struggling on the deload although just a week prior I was lifting 15% more no problem.

Normally I like people after the first 12 weeks to take a week off and then a week of just the main lifts and no amrap set every 6-8 weeks.

With greyskull though we realize that life gets in the way sometimes though, so we don't schedule deloaded as life usually gives you a deloaded when you need it.

Btw guys will be updating this over the next month or so with some new template so have been working on more in the mold of the LCI program.


Oh and spoke to Johnny yesterday sooner rather than later he will have a new forum. He has an IT guy working on it now.

Going back to a TKD. Started with 1/2 tbsp of Karo before the workout. Crazy the pumps I forgot about.