re: Any three day per week lifting programs y’all recommend?

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Out of curiosity (I'm not a Greyskull follower) can you do rest/pause to increase intensity on AMRAP?

You mentioned DC training, which, if I remember right, was big on rest/pause to enhance intensity of sets.

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Daunte Trudal the creator of DC training was/is a huge influence on Johnny Pain the creator of Greyskull.

The rest pause technique is part of the powerbuilding book and is used for those seeking size after the basic LP has run its course.

Most of the time you will do lift rotation to carry on the LP(an essential part of DC Training) and continue to make the largest gains in strength(also essential part of DC training)

Essentially this is how it flows

Basic Greyskull LP--->> 2-3 deloads on the stalled lift/lifts-->> going down to 1 set on the stalled lifts/lifts-->> roatating stalled lift out for a varient***-->>2 deloads on variant if stalled lift-->> switch to second variant of stalled lift-->> 2 deloads on second variant of stalled lift-->> back to original stalled lift-->> move to one of the following

-1. reverse pyramid training(dependent model explained here considered the advanced intermediate programming for basic fitness/body comp.

-2. sets in certain rep range(progression would be by reps then weight. Example 4-6 rep range, when you can do 2 sets at 6 reps, up the weight) rep ranges are in the LP book. This is used in his advanced intermediate programs ripped to shreds, LCI method, Gladiator series. Used more in fatloss/athletic training.


-3. Preexhaust/Post Exhaust/Rest Pause as explained in powerbuilding book. Also in mastadon.



hope this makes sence to a certain extent. Also he has mentioned using forced reps like push press on the press and focusing on the negative to drive progress.

One thing you can also do is add volume but Greyskull way is to wait on that until you have exhausted atleast the Basic intensity model through the amrap sets and lift rotation.

Essentially the Greyskull model is looking at long term progress/programming and how can we give our self the minimum effective dose to reach our goals. Once we exhaust that specific path of minimum effect dose what is the smallest thing we can change to continue to drive the progression model. In general we use intensity and frequency to make that happen. We want to reserve volume for as long as possible because eventually you do ge to the Maximum Recoverable Volume and once you platuea there...where do you go? Greyskull tries to put this off using minimum progression models instead of complicated block periodization and DUP for as long as possible and still only one lift at a time.

TL,DR- yes you can, but shouldn't until other items are changed first.

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I am going to try to do it on lunch break due to having small kids and not being able to go before or after work.

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I have 4 kids under 5 years old. I go to the gym at 0345 in the morning and I am back before anyone wakes up. Excuses are likes a-holes...

It depends, I would say yes.

I used to weigh a decent bit more and my lift maxes were elevated accordingly. Truly I'm the weakest I've ever been but I feel great and look a lot better, and I'm not trying to compete.

When I intially got back into the gym two years ago after college my only focus was to drop fat and try to maintain strength and this pretty much the result. I also took up running on rest days, I always hated running since I was a lifter but now I enjoy it and it was a great tool for my fat loss. I've never truly raced a 5k but I would say that I can break 24 minutes.

At the end of August I reached my leanest point ever around 125 and was probably somewhere around a true 10% bodyfat. Over the past two months I switched up my routine to do higher volume and haven't really made any progress except I've gained a decent bit of fat back sitting at closer to 130. I'm not going to "purposefully" cut again until after December. but I never want to gain too much weight back again i.e. a 7 day average weight of 135 would be to fat.

After all this rambling I guess I really don't have a goal in mind right now.

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Back Squat: 250 
Front Squat: 230 
Bench: 205 
Incline: 175 
Dead: 290 
Weighted Chins: 95x1 
Weighted Pulls: 85x1 

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Ok let's start with the following using the aesthics template

Squats-170
Deads-215
Incline-115
Press-85
Chins-bw +10

Let's bust your arse on that last set. Take it to the fricking max.

You can continue to run two days a week. Go to the strength and conditioning Challenges thread and pick 2 running ones and make them your bitch.

For diet, get your protein up to 225g a day minimum. I prefer people eat like this when looking for aesthetics

Fast 16, eat 8

Meal1- protein and veggies-fattier cuts like beef

Meal2- same as meal 1

post workout-50g protein shake

Meal3-
Lean meats
Simple carbs preferably white rice- about 150g of carbs in your case.

On non lifting days cut the rice and the protein shake. Meal 3 is fattier meats with veggies.