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Errerrerrwere
LSU Fan
Member since Aug 2015
29712 posts
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Need help figuring out max lifts: Greyskull related
So, I’ve been on the same regimen for nearly six months and down to about 15-18% bf depending on my diet. I Wanted to change it up as I feel like I’ve plateaued.

I think I’m maxed out on this workout and wanted to attempt the GS methods come mid- Nov (right around the holidays.) I’ve not maxed any lifts the last six months; but have continually added weight over time. Currently on a push/ pull/ legs split where I’m hitting each group 2x a week.

My question is can anyone help figure what my max range is on the following lifts? Not what it will be but what I should be around?

(Exercise/ weight/ reps)

Bench: 135 (12) 185 (8) 185 (8) 205 (6) 225 (5)

Squat: 135 (12) 225 (8) 225 (8) 250 (6) 275 (5)

DL: 135 (12) 185 (8) 205 (8) 225 (8) 245 (6) 265 (5) (but feels like I can do way more after 5 like maybe another 3-4 reps)

I have read the thread on GS and probably need to reread it a few more times; but I need to know what these max reps should be around before I begin GS. That’s why I’m taking the next few weeks to figure it out.

Any suggestions would be great. Thanks.

Also, what other leg and back exercises are you guys on GS doing on these days? Hack, Leg Press, row machine, etc?

I appreciate it.


StringedInstruments
Auburn Fan
Member since Oct 2013
12416 posts

re: Need help figuring out max lifts: Greyskull related
Use the Jim Wendler formula:

quote:

Estimated 1 RM = Weight x Reps x 0.0333 + Weight


Then multiply that number by .9 to get your training max.


Errerrerrwere
LSU Fan
Member since Aug 2015
29712 posts
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re: Need help figuring out max lifts: Greyskull related
Thanks! That seems about right.

I’ll add what I can on the DL until I can pull 3 reps. And go from there.

Appreciate the formula. Good to know.


lsu777
LSU Fan
westlake
Member since Jan 2004
14661 posts

re: Need help figuring out max lifts: Greyskull related
Just take the weights you did for 8 reps and start there. From there just follow the rules on adding weight that I posted in the thread.

Bust your arse on the AMRAP sets and the gains will come. Shays better to start light and set rep records.


Errerrerrwere
LSU Fan
Member since Aug 2015
29712 posts
 Online 

re: Need help figuring out max lifts: Greyskull related
quote:

AMRAP


What does this stand for?

Sorry, I admittedly need to read the thread a few more times. That’s why I’m planning it out now.

Thanks!


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
59230 posts
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re: Need help figuring out max lifts: Greyskull related
As many reps (or rounds) as possible


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Bonkers119
New Orleans Pelicans Fan
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Member since Dec 2015
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re: Need help figuring out max lifts: Greyskull related
As Many Reps As Possible.


Errerrerrwere
LSU Fan
Member since Aug 2015
29712 posts
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re: Need help figuring out max lifts: Greyskull related
Gotcha


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Mizooag94
Texas A&M Fan
Hillbillyville, MO
Member since Sep 2018
598 posts

re: Need help figuring out max lifts: Greyskull related
There is a great GS spreadsheet on lift vault. You can modify it to your liking and it does all the resets for you. You can add trendlines to the progress sheet which is nice watching the 1rm go up even after a reset. I find that looking at the spreadsheet adds to my motivation.


Errerrerrwere
LSU Fan
Member since Aug 2015
29712 posts
 Online 

re: Need help figuring out max lifts: Greyskull related
That sounds like an easy way to keep track tttt.

Are we only doing 1 set of 5+ on deads per week? Not doubting it doesn’t work; but that seems low and has me second guessing if I’m reading this correctly.


lsu777
LSU Fan
westlake
Member since Jan 2004
14661 posts

re: Need help figuring out max lifts: Greyskull related
Correct, lots of warm up sets and then one max set all out.


Errerrerrwere
LSU Fan
Member since Aug 2015
29712 posts
 Online 

re: Need help figuring out max lifts: Greyskull related
Gotcha. Guess I’ll go 135 (12) and keep adding 25-30 lbs. thanks


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