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Started By
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Help me modify greyskull lp with the equipment in this thread
Posted on 1/5/20 at 7:47 am
Posted on 1/5/20 at 7:47 am
I've been doing greyskull LP for a year now and would love to continue something similar, but unfortunately I had to move into an apt and give up my home gym, and at this time of year I dont want to fight the crowds at a public gym.
My apt doesnt have free weights aside from dumbbells up to 70 lbs. They have treadmills, bikes, stairmaster, etc. There's a rowing machine, leg extension, leg curls, lat pulldown, and incline press machines as well as a Jacob's ladder. They have one of those functional trainer cable machines and another large stand with a punching bag, speed ball, and panels for slamming balls into. There's one of those big racks where you can do chins, dips, hanging leg raise, etc.
Theres also kettle balls, med balls, stability domes, a battle rope, jump ropes, and resistance bands.
Is this workable without free weights or should I just find a new program altogether?
My apt doesnt have free weights aside from dumbbells up to 70 lbs. They have treadmills, bikes, stairmaster, etc. There's a rowing machine, leg extension, leg curls, lat pulldown, and incline press machines as well as a Jacob's ladder. They have one of those functional trainer cable machines and another large stand with a punching bag, speed ball, and panels for slamming balls into. There's one of those big racks where you can do chins, dips, hanging leg raise, etc.
Theres also kettle balls, med balls, stability domes, a battle rope, jump ropes, and resistance bands.
Is this workable without free weights or should I just find a new program altogether?
2
Posted on 1/5/20 at 9:53 am to Yeti_Chaser
You could use the dumbbells for bench, OHP, and goblet squats. Kettle bell deadlifts are a thing.
You’re going to be limited though for a Greyskull program. It’s a linear progression program designed to build overall full body strength mostly through barbell work. If it’s me, I’m looking for a different program with your set up.
You’re going to be limited though for a Greyskull program. It’s a linear progression program designed to build overall full body strength mostly through barbell work. If it’s me, I’m looking for a different program with your set up.
This post was edited on 1/5/20 at 10:04 am
Posted on 1/5/20 at 12:48 pm to StringedInstruments
Yeah that's really my issue. 70 lb dumbbells arent heavy enough to do this with. I was really making good progress with this program though. Would you recommend anything just to hold me over for about 6 weeks until I can get a membership at a gym? Looking to build mass
Posted on 1/5/20 at 1:50 pm to Yeti_Chaser
Get a weighted vest and a set of gymnastic rings
Db for press
Weighted dips or weighted pushups for bench
Weighted chins
Goblet squats with the best and one or two dumbbells or weighted step ups or weighted single leg pistol squats, lunges, or Bulgarian squats
Stiff leg deadlifts or leg curls or Nordic hamstring curls
Farmsers walks
Weighted ring rows
Db rows
Kb swings
You aren't going to be able to continue the lp but what you can do is use the above plus variations using bands to get stronger and in better shape. Getting a weighted vest and a set of gymnastic rings is gonna open a ton more exercises.
You don't have to work in the greyskull prescribed rep ranges or volume.
Pick a vertical push/pull
Horizontal push/pull
Squat and hip hinge.
Doesn't matter the rep range, just pick one that works with the weights you have and progress in that rep range.
And use bodyweight movements like crazy. Make the bodyweight movements your main focus.
Db for press
Weighted dips or weighted pushups for bench
Weighted chins
Goblet squats with the best and one or two dumbbells or weighted step ups or weighted single leg pistol squats, lunges, or Bulgarian squats
Stiff leg deadlifts or leg curls or Nordic hamstring curls
Farmsers walks
Weighted ring rows
Db rows
Kb swings
You aren't going to be able to continue the lp but what you can do is use the above plus variations using bands to get stronger and in better shape. Getting a weighted vest and a set of gymnastic rings is gonna open a ton more exercises.
You don't have to work in the greyskull prescribed rep ranges or volume.
Pick a vertical push/pull
Horizontal push/pull
Squat and hip hinge.
Doesn't matter the rep range, just pick one that works with the weights you have and progress in that rep range.
And use bodyweight movements like crazy. Make the bodyweight movements your main focus.
Posted on 1/15/20 at 10:14 am to lsu777
I just got my rings and vest in and started reading old threads about how to use the rings. I'm curious to see this iron cross program you've mentioned. Can you explain what that is? Also right now I'm working towards VC #4 as my fasted walking 2 days a week. Is that a bad idea or should I be training for this in addition to the fasted walking? And thanks for all your help. I've learned a ton from reading your posts over the last year.
This post was edited on 1/15/20 at 10:15 am
Posted on 1/15/20 at 12:14 pm to Yeti_Chaser
No that's fine.
As far as iron cross
weighted calisthenics
body by rings
bodyweight bodybuilding
iron cross
Personally right now I would just get used to doing ring pushups, ring flyes, ring chins, ring rows, shoulder pulls, handstands, ring curls, ring tricep extensions, weighted lunges and squats.
Do a simple push/pull split.
Day A- Push + lunges
Day B- pull plus squats
A/b/a week 1
B/a/b week 2
As far as iron cross
weighted calisthenics
body by rings
bodyweight bodybuilding
iron cross
Personally right now I would just get used to doing ring pushups, ring flyes, ring chins, ring rows, shoulder pulls, handstands, ring curls, ring tricep extensions, weighted lunges and squats.
Do a simple push/pull split.
Day A- Push + lunges
Day B- pull plus squats
A/b/a week 1
B/a/b week 2
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