re: The Greyskull Methods- A Primer

Quick question. I’ve been running the asthetics template. What are some exercises I can sub/add that would be good for golf. I’m guessing rotational type exercises.

Do ya'll do the full warm up like is recommended? I'll admit, kind of skimmed through that with the book. Yesterday I did warmup with the bar but didn't gradually add weights.... bench and deadlift. I'll also admit I was rushed for a workout, especially since I needed to do a 30 minute walk as I'm on the fat burn workout.

Gotcha, I'll make sure to do the full warm up. I'm 50 so know I need it.

What's the preferred method when you don't have your fractional plates? Going up by 5 lbs each session on the upper body lifts seems like a lot. I was thinking either increasing by 5 lbs every other session and either going for a rep record when hitting the same weight for the 2nd time or just slowing the negatives way down the 2nd time

either do like bama said and drop back and shoot for rep record or

my preferred method would be to move to a dependent RPT scheme.

so set 1 would turn into your money set and heavy set

1) set 1- 3-6 reps. meaning you start with a weight you can get 3/4 times and stick with that weight until you can get 6 reps with it. this set determines when you move all the sets up 5 lbs

2) set 2- 6-10 reps. we are going to use weight we can do 6 times. we will stay with this weight until you move up in weight on set 1. we try and set rep records every time on this

3) set 3 8-12 reps. again we dont stop at 12 we push until failure on all sets and record for rep records


here is a good write up from martin berkham on RPT

LINK

when you get to a point you need a break, simply go back like 6 weeks and set rep records with each weight. sure reps will be higher but they will naturally come back down as you add 5 lbs each time.


last thing you can do, is simply stay at same weight for the 2 week cycles, do the lift with same weight all three times in a two week period trying to get better at form and hitting more reps each time. or stick with the weight until you can get 10 reps.



or just buy some fractional plates off amazon, they arent much.

I wait until I hit 10 reps on the AMRAP set and then add 5 lbs the next time.

Been doing GreySkull for a couple months now. Really good improvements In strength and can tell a big difference in chest, legs, arms. Not much to add but I’m enjoying it and appreciate the help in this thread.

I started lifting a week ago, haven't lifted in probably 8 years or so. Feeling great!

I'm doing Phrak's variant., and I have a couple of questions.
1. For chinups, I'm only getting to 3-4 on my AMRAP set. Should I begin to add weight as soon has I can do 5 reps? or should I wait until 7 or so?

2. Regarding the homework bodyweight stuff. I'm concerned that it will interfere with recovery, particularly for the chinups which I'm already not completing my AMRAP set. Should I hold off on these until I can complete the working sets, or continue with the homework. For chinup homework, I'm doing 3 rep sets using the FM.

Will do. Thanks for the quick response!

What do you mean by stalled? I decided to rotate my assistance movements every 4 weeks, a month just sounded right, its a long enough time period to see some results but its frequent enough to prevent me from getting bored, hurt, or out of balance.

I've never felt I was stuck on anything with my assistance work. Are you doing a progression with those lifts? That's probably why I'm confused. I've never really thought about progress with assistance work. Admittedly, that's just due to my own laziness, and not taking assistance work as seriously as I do the main lifts. The bar is set pretty low for me, if I do any assistance work ....it's enough. I definitely need to start focusing on my assistance work in a different way.