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re: The Greyskull Methods- A Primer
Posted on 8/22/19 at 10:31 pm to lsu777
Posted on 8/22/19 at 10:31 pm to lsu777
something I posted posted in another thread. This is for strength and aesthetics, focusing on bringing up the lower chest line with lots of dips, bringing up the arms with chins and dips, and creating the V-shape with the chins, press and lateral raises. Add 2.5lbs on upper body, 5 on squats and deads.
For the bodyweight exercises either pick a number you can get in 10-12 sets with 1 min rest or pick a time period and get max reps in the time period.
JUST GET frickING STRONG ON THE DAMN EXERCISES LISTED!!! If you do that and eat 300g of protein a day, everything else takes care of itself. Stop bouncing around and get strong.
Just set it up on a simple A/B rotation with rpt or the greyskull traditional 2x5,1x5+
A:
incline
Back squat
Wide bodyweight dips- 50-100 reps
Bodyweight chins- 30-100 reps
Lateral raises- 2 x 15-20
B:
Press
Weighted chins
Weighted dips
Deadlift- 1 set
Barbell curls- rpt 6-8/ 8-12/ 12-15
Side lateral raise- 2 x 15-20
5-6 exercises, quick and to the point. Do the above and it should take less than an hour. Pick some form of hard arse conditioning for 10-12 min and get after it.
Here are some subs if you want to:
Press for zpress, db press etc
Chins for rope climbs, racked chins
Dips for cgbp or reverse grip bench, weighted close grip pushups
Squats for front squats, walking lunges, split squats, heavy thrusters
Deads for sumo or trap bar deads, heavy arse kb swings, heavy hip thrust, heavy strict bent over rows
Any db or variant exercise for the main lifts.
Incline for bench, weighted ring pushups etc
Side lateral raise for face pulls, reverse bent over fly or other rear delts exercise
This post was edited on 6/27 at 8:27 am
ReplyOptionsTop
Req Admin Bookmark Replies (1)
That looks awesome but the volume on dips/chins seems crazy for the average guy doing GSLP. If you can’t do dips and only are capable of 0 to just a couple of chins as many of us are how would you attack this? Say you wanted to do CGBP or CG pushups instead as well as band assisted chins and bodyweight negatives and weighted negatives. How would those be plugged in?
Lastly, if you didn’t want to do deadlift twice in a week some weeks, how would you set this up pn a traditional 3 day GSLP instead of A/B set up?
For the bodyweight exercises either pick a number you can get in 10-12 sets with 1 min rest or pick a time period and get max reps in the time period.
JUST GET frickING STRONG ON THE DAMN EXERCISES LISTED!!! If you do that and eat 300g of protein a day, everything else takes care of itself. Stop bouncing around and get strong.
Just set it up on a simple A/B rotation with rpt or the greyskull traditional 2x5,1x5+
A:
incline
Back squat
Wide bodyweight dips- 50-100 reps
Bodyweight chins- 30-100 reps
Lateral raises- 2 x 15-20
B:
Press
Weighted chins
Weighted dips
Deadlift- 1 set
Barbell curls- rpt 6-8/ 8-12/ 12-15
Side lateral raise- 2 x 15-20
5-6 exercises, quick and to the point. Do the above and it should take less than an hour. Pick some form of hard arse conditioning for 10-12 min and get after it.
Here are some subs if you want to:
Press for zpress, db press etc
Chins for rope climbs, racked chins
Dips for cgbp or reverse grip bench, weighted close grip pushups
Squats for front squats, walking lunges, split squats, heavy thrusters
Deads for sumo or trap bar deads, heavy arse kb swings, heavy hip thrust, heavy strict bent over rows
Any db or variant exercise for the main lifts.
Incline for bench, weighted ring pushups etc
Side lateral raise for face pulls, reverse bent over fly or other rear delts exercise
This post was edited on 6/27 at 8:27 am
ReplyOptionsTop
Req Admin Bookmark Replies (1)
That looks awesome but the volume on dips/chins seems crazy for the average guy doing GSLP. If you can’t do dips and only are capable of 0 to just a couple of chins as many of us are how would you attack this? Say you wanted to do CGBP or CG pushups instead as well as band assisted chins and bodyweight negatives and weighted negatives. How would those be plugged in?
Lastly, if you didn’t want to do deadlift twice in a week some weeks, how would you set this up pn a traditional 3 day GSLP instead of A/B set up?
This post was edited on 8/22/19 at 11:04 pm
Posted on 8/23/19 at 4:48 am to Bailey25
Yeah just do pushups or close grip pushups for the dips. Do rack chins or inverted rows for chins.
Keep everything as an A/B rotation but change lower body lifts. Squats on monday and friday, deads on wednesday.
Guessing thats what 777 would suggest.
Keep everything as an A/B rotation but change lower body lifts. Squats on monday and friday, deads on wednesday.
Guessing thats what 777 would suggest.
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