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Message
re: The Greyskull Methods- A Primer
Posted on 2/15/18 at 8:11 pm to Bailey25
Posted on 2/15/18 at 8:11 pm to Bailey25
quote:
questions though, still struggling to get unassisted chins so weighted chins are out, do I just drop those or sub in another movement?
Sub in the racked chins I posted about earlier.
quote:
For the rows, do you recommend chest supported db rows or inverted fat man rows aka body weight rows?
Either or both switching every other time. Key is track it like any other lift and add weight or reps Everytime.
quote:
I would probably drop the dips too for same reasons.
Do weighted close grip pushups, close grip bench or reverse grip bench instead then.
quote:
For the belt squats, am I doing 2x51x5+ format or higher rep range
You can use a higher rep ranges if you would like since it's legs they tend to respond to higher reps. So either 2x5;1x5+ or 2 by 5-12 but pick same reps for each then 1x failure with same weight. Or do a Widowmaker 20 rep set on last set. Play around with it and see what you like. Key is setting rep records and kicking the log books arse every time.
quote:
For negatives on the chins, do I program those homework style or do I do them in workouts?
Homework. Once you can do one true chjn, do 10 a day. When you can do sets of 2 easily, do 20 etc etc.
3
Posted on 2/15/18 at 8:26 pm to lsu777
Got it! So for hip belt squats maybe do 1x10, 1x10+ so any rep range between 5-12 and same format as 2x5, 1x5+ but only two sets?
Posted on 2/16/18 at 9:16 pm to lsu777
So I went over what you wrote up for me and looked over the proactive rotating lifts section on GSLP 3 and just to make sure I understand it right this template is the rotating lift in the standard GSLP ABA format correct? Not the A/B format..
I fine tuned to my needs and based on what you set up for me this is what I think I will run. Does this look solid to you?
Week 1
1A
Press 2x5, 1x5+
Hip belt squat 2x8. 1x8+
Rack chins (test my strength, determine sets/reps)
Close grip push up 2x6-8, work up till I can do weighted
2A
Bench press 2x5, 1x5+
Partial trap bar deadlift 1x5+
Chest supported row 2x6-8
Ez curl barbell curl 2x6-8 ( optional/ might drop these )
1B
Seated db press or seated barbell press 2x5, 1x5+
Squats 1x5, 1x5+
Rack chins
Close grip bench press 2x6-8
Week 2
1A
Low incline bench press 2x5, 1x5+
Belt squat 2x8, 1x8+
Chest supported row 2x6-8
Curls (optional/might drop)
2B
Press 2x5, 1x5+
Partial trap bar deadlift 1x5+
Rack chins
Close grip push up2x6-8
1B
Bench press 2x5, 1x5+
Squat 1x5, 1x5+
Chest supported row 2x6-8
Curl (might drop/optional)
I’ll do nightly negatives for chin ups 5 days/week. How many should I do, very weak in these?
Thanks
I fine tuned to my needs and based on what you set up for me this is what I think I will run. Does this look solid to you?
Week 1
1A
Press 2x5, 1x5+
Hip belt squat 2x8. 1x8+
Rack chins (test my strength, determine sets/reps)
Close grip push up 2x6-8, work up till I can do weighted
2A
Bench press 2x5, 1x5+
Partial trap bar deadlift 1x5+
Chest supported row 2x6-8
Ez curl barbell curl 2x6-8 ( optional/ might drop these )
1B
Seated db press or seated barbell press 2x5, 1x5+
Squats 1x5, 1x5+
Rack chins
Close grip bench press 2x6-8
Week 2
1A
Low incline bench press 2x5, 1x5+
Belt squat 2x8, 1x8+
Chest supported row 2x6-8
Curls (optional/might drop)
2B
Press 2x5, 1x5+
Partial trap bar deadlift 1x5+
Rack chins
Close grip push up2x6-8
1B
Bench press 2x5, 1x5+
Squat 1x5, 1x5+
Chest supported row 2x6-8
Curl (might drop/optional)
I’ll do nightly negatives for chin ups 5 days/week. How many should I do, very weak in these?
Thanks
Posted on 2/22/18 at 11:29 am to lsu777
quote:
Sub in the racked chins I posted about earlier.
From the bottom of my back development's heart, thank you for this.
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