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2
Posted on 5/19/20 at 10:14 am to lsu777
Due to limited weights and equipment during the quarantine, I was using Gironda's 8x8. Back at the gym starting yesterday, and I'm starting your GSLP for hypertrophy. Think leangains macros will be sufficient? I'm hoping so. 234g of protein (50%) has been kinda tough to reach. Snacking on beef jerky and upped my egg intake.
This post was edited on 5/19/20 at 10:17 am
Posted on 5/19/20 at 12:11 pm to bootlegger
That's perfect.
Posted on 5/19/20 at 1:06 pm to lsu777
quote:
This. Keep blasting away on bbr.
So I took two days to do my usual greyskull LP workout just to see where my strength is after 8 weeks of only doing BBR and frequency chins/push ups. Let me first say that now I'm even more impressed with the rings. I have so much more control and range of motion and its made my form much better in general. Much more muscular endurance and my mind to muscle connection is so so so much better throughout my whole body. I havent lost any strength on my isolation muscle group lifts like bi's and tri's despite dropping 15 lbs in body weight either.
I can definitely see where it lacks though in that my Bench and OH press is down and my squat is absolutely horrible. Although some of this may just be getting used to getting back under a barbell and some may be due to coming off a cut. I know Daniel says in his book not to add anything to his program but I'm thinking once i have full access to a gym again maybe just do bench, squat, OH press, and deadlift according to the GSLP methods and then use BBR as my plug-ins and continue to supplement with frequency chins/push ups. Thoughts on this? Is it too much? For now I'm sticking to just BBR until I have full gym access again
Posted on 5/19/20 at 4:23 pm to Yeti_Chaser
Question on rep ranges..
So I've stuck with the lifting. As you know I recently thought about going exclusively to bodyweight training but thought on it and stuck with the barbell. I also recently asked about set and rep progression.
The reason is I'm thinking maybe I need to go back to basics on the sets abd reps. I've been using reverse pyramid training and really enjoying its setup - 100%, 90%, 80%. My question is more about why 5+ is recommended instead of higher or lower reps?
I've recently been using 3+ as my rep scheme, and even 1+. This helped me get my bench to 100kg for 1rm last year (strong for me!) and I was thinking I'll use the sane methods aiming for 200kgx1 deadlift by the end of this year.
Should I continue using the methods above, using the greyskull A/B programme structure, or go back to training in the 5+ rep range? What are the benefits or drawbacks etc? Thanks
So I've stuck with the lifting. As you know I recently thought about going exclusively to bodyweight training but thought on it and stuck with the barbell. I also recently asked about set and rep progression.
The reason is I'm thinking maybe I need to go back to basics on the sets abd reps. I've been using reverse pyramid training and really enjoying its setup - 100%, 90%, 80%. My question is more about why 5+ is recommended instead of higher or lower reps?
I've recently been using 3+ as my rep scheme, and even 1+. This helped me get my bench to 100kg for 1rm last year (strong for me!) and I was thinking I'll use the sane methods aiming for 200kgx1 deadlift by the end of this year.
Should I continue using the methods above, using the greyskull A/B programme structure, or go back to training in the 5+ rep range? What are the benefits or drawbacks etc? Thanks
Posted on 5/19/20 at 8:18 pm to numptythrubbers
Well 5 tend to be a good mix of strength and hypertrophy. If strength is all you are after, then yea sure go ahead, but if you are more of overall strength, hypertrophy, aesthetics etc then stick to normal 5/5/5+
Posted on 5/20/20 at 12:27 am to lsu777
Yeah I guess I'm after both. Perhaps I'll run the 3+ out until stall, then reset to 5+. When it gets closer to the end of the year I can run the deads at 1+ again. Thanks.
Posted on 5/23/20 at 6:40 am to numptythrubbers
One good strategy for 1rm strength is the overwarmup: ramp up to a relatively heavy single that is doable any day (x1 @RPE 8 as some call it), then backoff to your regular 2x5, 1x5+ worksets.
Progress the single by feel.
Progress the single by feel.
Posted on 5/23/20 at 7:14 am to DarkSk0ll
Sounds good, will have to experiment. Thanks
Posted on 5/23/20 at 9:03 am to DarkSk0ll
Yep, also waves and ladders work great.
Posted on 5/25/20 at 12:00 pm to lsu777
I progressed with 5lbs and today's squats felt great. Went deeper, felt more under control.
Posted on 5/28/20 at 8:17 am to lsu777
I can already say this about this program- I damn sure sleep good the night after a gym session!
Posted on 6/7/20 at 8:42 am to lsu777
So let me get this straight...
As long as I do bench, squats, and press I can sub in whatever I want for the other two exercises as long as I follow the incremental weight increases?
So, curl bar, lat raises, etc.
Do I need to cut out machines and cables?
As long as I do bench, squats, and press I can sub in whatever I want for the other two exercises as long as I follow the incremental weight increases?
So, curl bar, lat raises, etc.
Do I need to cut out machines and cables?
Posted on 6/7/20 at 11:36 am to lsu777
Give me some accessory exercises that will help with my overhead press. I switched to zpress then stalled and went back to standing overhead again and feel like I'm going to stall again at around the same point.
Posted on 6/7/20 at 3:55 pm to bayoubengals88
Pretty much. Just choose the lifts that you want to work on. They have some recs such as curls on bench days and chins on press days but choose lifts that you enjoy and fit your goals. Obviously you won't be able to increase 2.5 lbs per session on accessory lifts like curls and chins. Machines and cables aren't recommended if free weights are available. Face pulls are the only cable exercise I do.
Posted on 6/7/20 at 4:05 pm to burgeman
Several are mentioned in the OP
I've used ring shoulder press, reverse ring flyes, javelin press, and z press and I haven't gotten stuck yet
quote:
Bradford press, Plate loaded machine press, handstand pushups, db press, Arnold press, any version of barbell or db press including but not limited to standing, behind the neck, landmine presses, single arm db press, push press, clean and press, klovkov press, snatch grip press, javelin press, kneeling DB press, L-sit on ground presses, hurricane presses, scrape the rack, muscle snatch, Ahrens press, etc
I've used ring shoulder press, reverse ring flyes, javelin press, and z press and I haven't gotten stuck yet
Posted on 6/7/20 at 5:49 pm to bayoubengals88
Correct, if just starting prolly better to start with one of the templates but over all yes you are correct.
Posted on 6/7/20 at 5:55 pm to burgeman
quote:
Give me some accessory exercises that will help with my overhead press. I switched to zpress then stalled and went back to standing overhead again and feel like I'm going to stall again at around the same point.
After your main three sets, do 10 sets of 5 with 60% of your main sets to start. Do every min on the min or so every other min and super set with chins. If you can do all 10 sets, add 5 lbs.
Keep your last set on the main work to 5 so it would look like this assuming 100 lbs is where you are on press for five
100- for three sets of 5. If you get all three sets for 5, perform normal 2.5lb progression.
3 min rest
60lbs for 10 sets of 5. doing a set of press every other min on the min. Super set with bodyweight chins after each set.
Do this every press day until you can't complete the sets of 5. Reset to 60% of current gslp sets and do it again.
Press is one of the exercises that takes a lot of volume usually once you get into the intermediate phase.
Posted on 6/7/20 at 6:53 pm to lsu777
Is there a solution for your gym not having anything lighter than 2.5 lb weights?
Posted on 6/7/20 at 6:59 pm to bayoubengals88
I bought some and bring them with me
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