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lsu777
LSU Fan
westlake
Member since Jan 2004
16710 posts

re: The Greyskull Methods- A Primer
Work for Westlake.


LSUtiger17
Baton Rouge
Member since Mar 2009
3003 posts

re: The Greyskull Methods- A Primer
I've been doing greyskull for a couple of months and forgot how much I like it and how time-efficient it is. I had been doing 531 in the fall/summer, but I wasn't able to workout much over the fall and am relatively much weaker than I had been about a year ago.

I've gained some weight and am about to drop from 190 to 180lbs over the next few months. I'm planning on sticking with greyskull during that time. I thought I remembered seeing one-half increases for cutting under greyskull (increasing 2.5lbs on upper every other session and 2.5lbs on lower weight every session)--is that off base?
This post was edited on 2/17 at 5:22 pm


Gings5
US Space Force Fan
Member since Jul 2016
2824 posts

re: The Greyskull Methods- A Primer
Nice I know someone who works there. He’s in E&I


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lsu777
LSU Fan
westlake
Member since Jan 2004
16710 posts

re: The Greyskull Methods- A Primer
quote:

I thought I remembered seeing one-half increases for cutting under greyskull (increasing 2.5lbs on upper every other session and 2.5lbs on lower weight every session)--is that off base?


It's not a hard and fats rule for every cut, but increasing every time isn't either. It's flexible. I would do as you said and just try and set rep records.


numptythrubbers
Member since Feb 2018
242 posts

re: The Greyskull Methods- A Primer
In the challenges book there's a clear progression of challenges in the pushup theme.

Pushup > decline weighted pushup > dips.

Would you say there is a progressove order to the other bodyweight work? Or the different running challenges?


lsu777
LSU Fan
westlake
Member since Jan 2004
16710 posts

re: The Greyskull Methods- A Primer
To the running challenges? I would say the shorter runs that are not sprints should be done before the 5 mile challenge. Other than that...no.


lsu777
LSU Fan
westlake
Member since Jan 2004
16710 posts

re: The Greyskull Methods- A Primer
Wanted to bump this.

Lots of people need to read this.

Also if you are reading this:

IF YOU ARE NOT DOING THE FM/LADDER BODYWEIGHT HOMEWORK, THEN YOU ARE NOT DOING THE GREYSKULL LP


JL
LSU Fan
Member since Aug 2006
2582 posts

re: The Greyskull Methods- A Primer
Started another thread about being skinny fat and was sent here. I did my first workout yesterday and wanted to get feedback on if I'm missing anything. The workout felt like it went by quickly and I had a decent sweat going.

Week 1:
• Monday-
o Press-2x5,1x5+
- Did warmup with bar, the 65, then 85, then did my 5, 5, 5+. On the last set 5+ my last two reps to get to 5 were more of a push press.
o High Incline DB Press-3x10-12
- Did one warmup set then 3x10
o Weighted Chin-2x6-8
- Not strong enough yet to do weighted so did 3 sets, 8, then 7, then 6 all good form. best i could do.
o Yates Row-2x6-8
- Did 3 warmup sets then did a 5, 5, 5+
o Squat-2x5,1x5+
- Did 3 warmup sets then did 5, 5, 5+

Added 4 sets of calves at the end then some stretching.
Anything else I need to add to the workout? It didn't feel as intense as I thought it would be.


lsu777
LSU Fan
westlake
Member since Jan 2004
16710 posts

re: The Greyskull Methods- A Primer
Nope looks good, but lower the weight on press by about 20%. Want to be able to get about 10 on that last set.

Just push it and stay consistent. Add the weight and results will start creeping up.


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Yeti_Chaser
Member since Nov 2017
1998 posts

re: The Greyskull Methods- A Primer
Day 1 is supposed to be pretty mild. You want to be able to add weight slowly each lifting day so the intensity will eventually ramp up on its own. Make sure you hit your push ups and Chins all day!


JL
LSU Fan
Member since Aug 2006
2582 posts

re: The Greyskull Methods- A Primer
So looking back I should do frequency push-ups and Chins and villain 1 burpee every single day? For some reason the links for frequency and villain 1 aren't working so a quick summary would help. Thanks a lot. I'll post updates in a few months.
This post was edited on 3/21 at 9:53 am


Yeti_Chaser
Member since Nov 2017
1998 posts

re: The Greyskull Methods- A Primer
6 days a week. You should only take 1 day completely off training but even on that day you should try to get some fasted walking or mobility work in if you can. Just keep the body weight stuff sub max and it won't affect your weight training. The bodyweight work really makes a big difference. Don't neglect it. Set up a chin up bar in your bathroom and do a few reps every time you pass it. Try to increase your reps by 5% or so each week

Eta: 777 knows weight training far better than I do and you should take his advice as gospel. I ran this program for a year after reading this thread and got great benefits so I highly recommend
This post was edited on 3/21 at 5:57 pm


JL
LSU Fan
Member since Aug 2006
2582 posts

re: The Greyskull Methods- A Primer
Yea I picked up the chin up bar today and got it set up. I can do about 8 chin ups so I should try to hit 3 or 4 multiple times per day 6 days per week. Same for pushups? maybe hit 15 multiple times per day? What's the burpees villain workout? The link on the first page of the thread doesn't work. I'm ready to do this thing!


lsu777
LSU Fan
westlake
Member since Jan 2004
16710 posts

re: The Greyskull Methods- A Primer
quote:

Yea I picked up the chin up bar today and got it set up. I can do about 8 chin ups so I should try to hit 3 or 4 multiple times per day 6 days per week. Same for pushups? maybe hit 15 multiple times per day? What's the burpees villain workout? The link on the first page of the thread doesn't work. I'm ready to do this thing!


Correct on the chins, shoot for 10 sets of 3 for week 1 (30 total reps), 6 days a week.

Start with 100 total reps broken into easy sets, so prolly 10 sets of 10, do them correct with slight pause at bottom (1 count) and explode up.

Lay off the burpees for now. You will have time to layer those in later.

It's 6 days a week of bodyweight with 3 lifting sessions added on non consecutive days.

You can find everything greyskull here


Swagga
New Orleans Saints Fan
504
Member since Dec 2009
12138 posts

re: The Greyskull Methods- A Primer
I need to get better at hitting the body weight work. I’ve slacked on that. I’ve gotten some decent strength gains on this but I’ve run into a reset on bench and press.

Excited to see what I can get rep wise moving back a little bit now.
This post was edited on 3/23 at 6:22 am


lsu777
LSU Fan
westlake
Member since Jan 2004
16710 posts

re: The Greyskull Methods- A Primer
quote:

xcited to see what I can get rep wise moving back a little bit now.




dont be afraid to reset even lighter than prescribed.


numptythrubbers
Member since Feb 2018
242 posts

re: The Greyskull Methods- A Primer
I usually reset 20-30%. Much more fun blasting the high reps for a bit!


lsu777
LSU Fan
westlake
Member since Jan 2004
16710 posts

re: The Greyskull Methods- A Primer
quote:

I usually reset 20-30%. Much more fun blasting the high reps for a bit!


yep

One thing that i have changed a little on is after you get to the second reset, Go ahead and do the reset. But add 5x10 or 10x5 sets starting at 50% of what you failed at after the main work for that lift.

so lets say you fail at 200lbs on bench and only get 4 reps, 2 weeks in a row.

you reset 15% to 170 and start the 2x5,1x5+ over. after you hit a rep record on the 1x5+, you immediately drop the weight to 100lbs and perform 5 sets of 10 or 10 sets of 5, your choice.

Every session you add the 2.5 every session if doing 10x5, add 2.5 lbs every other week on the 5x10.

so theoritically for 10x5 it would look like this

after reset

Bench day- w1d1

170-2x5, 1x12
100- 10 sets of 5
rest of workout

Press Day- w1d2- typical press day, unless you are restting it also, then it would follow same pattern

bench- w1d3
172.5-2x5, 1x12
102.5- 10 sets of 5
rest of workout


Press Day- W2d1- typical

Bench- W2d2-
175-2x5, 1x13
105- 10 sets of 5
rest of workout

press day- W2d3- typical

Bench day- w3d1

177.5-2x5, 1x11
107.5- 10 sets of 5
rest of workout

Press Day- w3d2- typical press day, unless you are restting it also, then it would follow same pattern

bench- w3d3
180-2x5, 1x11
110- 10 sets of 5
rest of workout


Press Day- W2d1- typical

Bench- W2d2-
182.5-2x5, 1x10
112.5- 10 sets of 5
rest of workout

press day- W2d3- typical



so on and so fourth.

you can reset all lifts like this. I recommend 5 sets of 10 for bench and squats usually. 10 sets of 5 for press and deadlift.

Do not reset squats and dealifts at same time this away. all other combos should be fine.

Another thign to do, after a reset, reevaluate your sleep, making sure you are getting the full 8 hours.


JL
LSU Fan
Member since Aug 2006
2582 posts

re: The Greyskull Methods- A Primer
Quick question on the homework. I'm out of town for work this week and didn't bring a chin up bar. Should I double on push ups per day?


lsu777
LSU Fan
westlake
Member since Jan 2004
16710 posts

re: The Greyskull Methods- A Primer
Quick question on the homework. I'm out of town for work this week and didn't bring a chin up bar. Should I double on push ups per day?

no, just do liek 150 situps a day.


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