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Greyskull LP- How to add volume intelligently
Posted on 1/14/19 at 11:10 am
Posted on 1/14/19 at 11:10 am
So some have asked how to add volume to greyskull. I am going to lay out a few simple ways to do this. First I want to say, most should not be doing this especially if they are making progress, but i do acknowledge that certain lifts like the press, respond very well to volume.
1) if you are looking to add volume to drive numbers up I highly encourage you to give Barbell Medicines GSLP Strength Bais template a whirl. It is a mixture of Texas method laid over the gslp template. It would be considered something you should do once you have performed 2 resets on a lift and rotated the original lift back in and are stalling at the same place. LINK
I like this as it is a simple program to follow since it is already laid out for you. This option works great for those that need more volume, but don't understand exactly how to program themselves.
2) Another easy way to add Volume especially just to one lift, is to use wendlers "BIG but Strong" variation. This works extremely well for the press. So after a stall for the press we would add 10 sets of 5 @ 50% of the normal GSLP set weight. We superset these with chins. So it looks something like this:
**Notice the GSLP Press sets are not AMRAP
Could also add it in for bench like this:
You can also change out the rep scheme on the bench to 5 sets of 10 aka boring but big.
Another way to progress on the volume sets is as follows
Boring but strong-
-Day 1- 10 sets of 5
-Day 2- 10 sets of 6 @ same weight
-Day 3- 10 sets of 7 @ same weight
etc until you get to 10 sets of 10. At that point reset to 10*5 and add 10%.
Boring but Big- same as above but we add a set instead of adding reps and we only add the set on a weekly basis.
With both options the antagonist movement is the same rep scheme and we only have 20 min to complete all of the volume sets. This ensures we are working with enough density to push the lifts.
1) if you are looking to add volume to drive numbers up I highly encourage you to give Barbell Medicines GSLP Strength Bais template a whirl. It is a mixture of Texas method laid over the gslp template. It would be considered something you should do once you have performed 2 resets on a lift and rotated the original lift back in and are stalling at the same place. LINK
I like this as it is a simple program to follow since it is already laid out for you. This option works great for those that need more volume, but don't understand exactly how to program themselves.
2) Another easy way to add Volume especially just to one lift, is to use wendlers "BIG but Strong" variation. This works extremely well for the press. So after a stall for the press we would add 10 sets of 5 @ 50% of the normal GSLP set weight. We superset these with chins. So it looks something like this:
**Notice the GSLP Press sets are not AMRAP
Could also add it in for bench like this:
You can also change out the rep scheme on the bench to 5 sets of 10 aka boring but big.
Another way to progress on the volume sets is as follows
Boring but strong-
-Day 1- 10 sets of 5
-Day 2- 10 sets of 6 @ same weight
-Day 3- 10 sets of 7 @ same weight
etc until you get to 10 sets of 10. At that point reset to 10*5 and add 10%.
Boring but Big- same as above but we add a set instead of adding reps and we only add the set on a weekly basis.
With both options the antagonist movement is the same rep scheme and we only have 20 min to complete all of the volume sets. This ensures we are working with enough density to push the lifts.
Posted on 1/14/19 at 11:11 am to lsu777
Another Greyskull way of doing things is using the challenges and pursuit of them to drive volume
Another easy way is to simply perform the base LP and add in bring sally up challenges. On upper body lifts you do the opposite, lower body you keep normal. I.E. on upper body days when the song says bring sally up, you lower the weight. When it says bring sally down, you raise the weight and keep it there.
As you can see we can do this pretty easily and intelligently. It allows us to get more volume but still progress.
Now with all of the above laid out, I still think it is smarter to push the bodyweight homework volume.
Challenges Ebook
Another easy way is to simply perform the base LP and add in bring sally up challenges. On upper body lifts you do the opposite, lower body you keep normal. I.E. on upper body days when the song says bring sally up, you lower the weight. When it says bring sally down, you raise the weight and keep it there.
As you can see we can do this pretty easily and intelligently. It allows us to get more volume but still progress.
Now with all of the above laid out, I still think it is smarter to push the bodyweight homework volume.
Challenges Ebook
This post was edited on 1/14/19 at 11:49 am
Posted on 1/14/19 at 7:25 pm to lsu777
Thanks for the insanely detailed write up... I was thinking of doing something like this...
Instead of Kroc rows what do you think about a curl variant to stay more like the strength/hypertrophy variant from the base GSLP? Also why alternate the squat / deads when the base only does deads one time per week?
Also could a setup work that looks like thisand the base GSLP but adds an additional training day...
W1D1
OHP
Chins
squat
W1D2
Bench
Curls
Dead
W1D3
OHP
Chins
Squat
W1D4
Bench
Curl
Deads
W2 just rotate OHP / Bench like base GSLP
quote:
Instead of Kroc rows what do you think about a curl variant to stay more like the strength/hypertrophy variant from the base GSLP? Also why alternate the squat / deads when the base only does deads one time per week?
Also could a setup work that looks like thisand the base GSLP but adds an additional training day...
W1D1
OHP
Chins
squat
W1D2
Bench
Curls
Dead
W1D3
OHP
Chins
Squat
W1D4
Bench
Curl
Deads
W2 just rotate OHP / Bench like base GSLP
Posted on 5/24/19 at 2:39 pm to lsu777
Just found all this information, can't believe I missed it before!
777, you posted a flow chart at the end of this for how to get over stalls.
Assuming food and sleep are in order, can the method be simplified as every 2 resets do one of the following?
- After 2 resets do advanced reset option:
1. Switch to another variant lift
2. Change rest times
3. Change sets and reps (1x5+ etc)
4. Keep lift but add volume
5. Powerbuilding methods
Or is there an order you're supposed to progress through with these things? In which case, do you think you could elaborate with another fancy flow chart? Thanks so much
777, you posted a flow chart at the end of this for how to get over stalls.
Assuming food and sleep are in order, can the method be simplified as every 2 resets do one of the following?
- After 2 resets do advanced reset option:
1. Switch to another variant lift
2. Change rest times
3. Change sets and reps (1x5+ etc)
4. Keep lift but add volume
5. Powerbuilding methods
Or is there an order you're supposed to progress through with these things? In which case, do you think you could elaborate with another fancy flow chart? Thanks so much
Posted on 6/14/19 at 11:17 pm to lsu777
777,
I really enjoy running. I’d like to run a half marathon relatively soon. I also really enjoyed the Greyskull LP and the linear progress I was making. Can you combine the two? I want to start powerlifting again next week using Greyskull but don’t want to give up the distance running. Any thoughts?
I really enjoy running. I’d like to run a half marathon relatively soon. I also really enjoyed the Greyskull LP and the linear progress I was making. Can you combine the two? I want to start powerlifting again next week using Greyskull but don’t want to give up the distance running. Any thoughts?
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