re: The Greyskull Methods- A Primer

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How far can one go with Greyskull programming - meaning the 3x5+ specifically?

I did it for a while last year, then moved to RPT with 3+ as the dependent set. I got pretty strong, hit a few milestone goals for myself, then at the beginning of this year pulled my back and hlgave up lifting for a while.

Now I'm starting from scratch. Does anyone have sone genuine testimonials about the 3x5+ programming and how far it can take you if you stick with it? Looking for inspiration here!

Thanks

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you mean following the pattern and performing the rotation of exercises in and out as you stall? People run DC training and the greyskull powerbuilding which is similar for 10+ years

what is the difference between 531 full body and GS outside of a little faster progress which can be changed to slower? people run 531 10+ years

with the basic gresykull lp template, if you start light and progress slowly the following are doable for 5 reps

bench- 1.5x BW
Press- BW
Squat- 2x BW
Dead- 2.25 x BW

the basic template can easily be run for a year straight, easily without varying the exercises. but if you rotate like i have laid out and is laid out in the book, 3 years pretty easily with progress. then move to the greyskull powerbuilding program if looking for more strength and size.

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- I will start chins and push ups the first week with 5 sets a day and 50% of my max rep. On lifting days with chins in the program, should I do also 5 sets next to the chins in the lifting work? Or less sets because the (weighted) chins on the lifting day?

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just do them earlier in the day or do them after the weighted chins as back off sets.

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- Can I add bb curls, calve raises and some planks for my weak core? Each exercise on one of the 3 lifting days? If yes, when and how much reps/sets?

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i would do the calfs and planks every lifting day. The BB curls go the days you are not doing the weighted chins.



good luck and just understand diet is goign to be a huge part in the whole journey. Strongly suggest a lbs of beef a day and a dozen eggs if at all possible.

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haven't even attempted it yet because I've had pushups/pullups negatively impacting my core lifts in the past which Ive attributed to lack of rest time

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Prolly will at first, but who cares, the body adapts. But mainly it does cause people push the bodyweight way too hard. Every set should be easy as hell.

First You, sorry to hear that happened. Don't rush jt, it's a marathon not a sprint.

You need to work reverse forearm roller. So the wrist roller but roll it up backwards. Lay off the normal and hit reverse and hammer curls. Really focus on the roller though. Also if you have a bucket of sand or some other way to work on opening your hand under tension...helps a ton.

Thanks. I’ll try those when I get back into it. I read a lot of your posts on this board and you sound extremely knowledgeable.

Calf raises, try and start with 50 reps. But on each rep paused in the bottom position(the stretched position) for a 10 count. Do however many sets it takes to reach 50 reps.


For bb curl- 2 sets of 12-15 reps. When you can hit both sets at 15 reps, go up in weight.

Plank- just hit a couple sets in the warm up for as long as possible each time.

Don't over think it

Thx man, overthinking is often a problem with me.

Now I have set the homework on hold untill my shoulder is ok. Had a shoulder issue last year, probably because bad form on bench or pushups.
Now I trained 4 months without pain in the shoulder, my bench is painfree and even shoulder press is painfree. I didnt do pushups after the injury. But now I'm doing the pushups homework for 2 days I have already the same issue then last year. Already see some good form videos on youtube but best choice is to let the shoulder rest I guess.

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Prolly will at first, but who cares, the body adapts. But mainly it does cause people push the bodyweight way too hard. Every set should be easy as hell.

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So are you doing a dedicated workout session with bodyweight exercises with mild intensity rep ranges or are you doing random sets throughout the day

The smallest plates we have is 2.5.