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Message
re: The Greyskull Methods- A Primer
Posted on 7/28/24 at 7:22 am to Yeti_Chaser
Posted on 7/28/24 at 7:22 am to Yeti_Chaser
Yea on that small plug ins like rear delt flyes just add reps. Sent try to progress weight much. That’s more pump work
Feel free to rotate accessory plug ins like that monthly or every 6-8 weeks
Feel free to rotate accessory plug ins like that monthly or every 6-8 weeks
1
Posted on 8/18/24 at 8:18 am to lsu777
Any good advice on what to do when stalled out on overhead shoulder press? When on bench, if I stall I drop the weight and work my way back up. If I stall again, I do incline bench for a month or so and then go back to regular. That’s done me well. Right now I’m stalled on overhead shoulder and can’t break through, as in increase weight. Any good similar workout to do for a month or so? Thanks
Posted on 8/18/24 at 10:11 am to Mushroom1968
What size jumps were you making? 5lbs
Posted on 8/18/24 at 10:54 am to Mushroom1968
The only lift I've ever used fractional plates on was press. If 5lb jumps are too much, you can eek out many more weeks with the smaller weight jumps that fractional plates allow.
You mentioned incline bench press, sometimes you may benefit from running the incline for longer periods. Are you doing strictly barbell incline? If so, try dumbbell. Reset and work back up while continuing to incline BB or DB press.
First two things I would try would be 1)pin presses, or 2)pressing more frequently. The 2nd option is easier, just do two press sessions before rotating back to flat/incline bench.
For example: Instead of an A(bench press) and then a B(press), typical A-B-A-B rotation, try A, B, B, A. You could do many other rotations, (A, B, B, B, A) just so long as you're pressing more. It's pretty common that simply more pressing volume delivers the breakthroughs. Nothing fancy about that.
The first method requires a different setup, depending on your equipment situation it may be difficult or it may be impossible, but if you can set the pins at your sticking point(wherever it is that the bar most often stops on your failed reps, set the cage pins there), so if the bar stops at about your top lip, set the pins there and practice pressing from there after deloading 10% (I'm not certain on that percentage, but just deload the bar until you can hit your reps on all three sets from the pins).
You mentioned incline bench press, sometimes you may benefit from running the incline for longer periods. Are you doing strictly barbell incline? If so, try dumbbell. Reset and work back up while continuing to incline BB or DB press.
First two things I would try would be 1)pin presses, or 2)pressing more frequently. The 2nd option is easier, just do two press sessions before rotating back to flat/incline bench.
For example: Instead of an A(bench press) and then a B(press), typical A-B-A-B rotation, try A, B, B, A. You could do many other rotations, (A, B, B, B, A) just so long as you're pressing more. It's pretty common that simply more pressing volume delivers the breakthroughs. Nothing fancy about that.
The first method requires a different setup, depending on your equipment situation it may be difficult or it may be impossible, but if you can set the pins at your sticking point(wherever it is that the bar most often stops on your failed reps, set the cage pins there), so if the bar stops at about your top lip, set the pins there and practice pressing from there after deloading 10% (I'm not certain on that percentage, but just deload the bar until you can hit your reps on all three sets from the pins).
Posted on 8/18/24 at 11:58 am to DrDenim
Yes been doing barbell press. I really appreciate your reply 
Posted on 8/19/24 at 8:46 am to Mushroom1968
quote:
Any good advice on what to do when stalled out on overhead shoulder press? When on bench, if I stall I drop the weight and work my way back up. If I stall again, I do incline bench for a month or so and then go back to regular. That’s done me well. Right now I’m stalled on overhead shoulder and can’t break through, as in increase weight. Any good similar workout to do for a month or so? Thanks
switch the lift out for another variant like db press(supported or non supported sitting or standing) sitting back support press, 1 arm DB non back supported press, high incline press or high incline close press
or even something like dips
but what i usually recommend is boring but strong supplemental from jim wendler
stay at same weight on last set, working up to a heavy single set of 5+
immediately drop the weight to 50% of that and do 10 sets of 5
after bench on the other days, do 50% of the previous press 10 sets of 5
press is a lift that needs lots of volume to move after a certain point. this will allow you to get the most out of the LP. but dont fret if you can only go up 2.5lbs every other press session either.
Posted on 8/24/24 at 7:05 am to lsu777
Thanks for the write up! It was great and refreshing to know I don't need to be locked into a starting strength method. Looking forward to reading the e-book and then get my arse back to the gym on Monday!
Posted on 8/24/24 at 9:32 am to dangerousdon
Welcome to the club
I got an inbody yesterday after running a modified greyskull for the past 6 months and i gained 1.1 lbs of muscle and lost 2.4 lbs of fat. I'll happily take that. And ive been recovering from an injury so that's without pushing the squats and deadlifts really hard.
I got an inbody yesterday after running a modified greyskull for the past 6 months and i gained 1.1 lbs of muscle and lost 2.4 lbs of fat. I'll happily take that. And ive been recovering from an injury so that's without pushing the squats and deadlifts really hard.
This post was edited on 8/24/24 at 10:53 am
Posted on 8/24/24 at 3:19 pm to Yeti_Chaser
Scan came back with my right leg .62 lbs more muscle and .2 lbs more fat than my left leg. Left leg is the side that has had sciatica in the past so I know I have a tendency to favor it. Typically when I'm doing my AMRAP squats my left side gives out first and I start shifting to the right. Is this within normal range and will balance out with squats over time or is it something that should be addressed?
I already do ATG split squats for my warmup but not doing anything else unilateral currently
I already do ATG split squats for my warmup but not doing anything else unilateral currently
Posted on 8/24/24 at 3:25 pm to Yeti_Chaser
Switch out squats for barbell reverse lunges and at RFESS. Use reverse lunges as a a main movement, doing the LP with it, the. 5 sets of 8-10 on the DB RFESS
Posted on 8/24/24 at 4:00 pm to lsu777
So after the AMRAP on the reverse lunges turn around and do 5x8-10 RFESS? Sounds like a great time!
Posted on 8/26/24 at 7:23 am to Yeti_Chaser
lol na no need to take the reverse lunges for amrap for now, just take until 5 as your main strength lift'
and yea its gonna be fun
but your legs will grow and after each session while complaining you can ask yourself
and yea its gonna be fun
but your legs will grow and after each session while complaining you can ask yourself
Posted on 8/26/24 at 7:28 am to Yeti_Chaser
quote:
So after the AMRAP on the reverse lunges turn around and do 5x8-10 RFESS? Sounds like a great time!
Posted on 10/8/24 at 8:16 pm to lsu777
quote:
stay at same weight on last set, working up to a heavy single set of 5+
immediately drop the weight to 50% of that and do 10 sets of 5
Let me make sure I understand this right... it's only 1 working set before dropping to 50%?
So it would be warmup sets, 1x5+, 10x5 at 50% rather than 2x5, 1x5+
And i would still try to increase the weight on the AMRAP by 2.5 lbs per session? I'd assume that would mean I'm starting this after stalling out and backing off ~10%
Posted on 10/8/24 at 8:25 pm to Yeti_Chaser
You can do 2x5 and then do the 1x5+(amrap) then take 50% off the bar and do 5x10
Or you can just warm up really well ramping weights and do one really heavy set of 5+ then the 5x10 at 50% of the weight,
Either works
Yea still try and increase 2.5 on upper body lifts and yea would do this after a stall. I suggest taking 15-20% off on upper body, 10% on lower for reaets
Or you can just warm up really well ramping weights and do one really heavy set of 5+ then the 5x10 at 50% of the weight,
Either works
Yea still try and increase 2.5 on upper body lifts and yea would do this after a stall. I suggest taking 15-20% off on upper body, 10% on lower for reaets
Posted on 10/8/24 at 8:30 pm to Yeti_Chaser
Either works. It’s the boring but big and boring but strong protocols
The 10 sets of 5 can be run at a higher % if you wanted and the game 5 sets of 10 can be used with little lower too
Either works. It’s about building volume to build strength and hypertrophy
The 10 sets of 5 can be run at a higher % if you wanted and the game 5 sets of 10 can be used with little lower too
Either works. It’s about building volume to build strength and hypertrophy
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