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Posted on 11/20/24 at 9:17 pm to Yeti_Chaser
Posted on 1/7/25 at 5:27 am to lsu777
How would a 4-day split look like? Including some accessories, i've been off training for a while due to a broken rib
This post was edited on 1/7/25 at 5:28 am
Posted on 1/7/25 at 7:28 am to prizane
quote:
How would a 4-day split look like? Including some accessories, i've been off training for a while due to a broken rib
I would keep it basic similar to the template laid out in LCI
DAY 1-
Bench 2x5, 1x5+
Press- 5x10@ 50% of LP weight
Chins- weighed- 3 sets
CGBP-2x8, 1x8+
Side lateral Raise- 4x25
Day 2-
Squats- 2x5, 1x5+
Romanian DL- 5 sets of 10
1 Arm Db Row- 1x20+ (think Kroc Row)
Calves- DC style
Bicep curl 3x 12-15
FacePulls- 4x25
Day 3-
Press- 2x5, 1x5+
Bench- 5x10@ 50% of LP weight
Chins- weighed- 3 sets
Dips-2x8, 1x8+
Side lateral Raise- 4x25
Day 4-
Deadlift- 1x5+
Squats- 5x10@ 50% of LP weight
1 Arm Db Row- 1x20+ (think Kroc Row)
Calves- DC style
Bicep curl 3x 12-15
FacePulls- 4x25
this is just an example. but it works. you can google kroc row but dont read about the inventor as he has become an It
but at one time Matt was really really well respected. Posted on 1/16/25 at 6:37 pm to lsu777
Great thread! So much info.
I've been running this doing the A and B workout each once a week. I do a fair amount of cycling and like to get out rowing when I can so had to back off the original squatting twice per week as it was wrecking my legs(in my 40's now) with the other activities. Doing frequency chins and push ups 5 times per week.
A:
incline
Back squat
Wide bodyweight dips- 50-100 reps
Bodyweight chins- 30-100 reps
Lateral raises- 2 x 15-20
B:
Press
Weighted chins
Weighted dips
Deadlift- 1 set
Barbell curls- rpt 6-8/ 8-12/ 12-15
Side lateral raise- 2 x 15-20
Question is I'm going to add a 3rd workout (I'll call it C below) and just wanted to know if its a good fit/balanced etc?
C:
Flat Bench 2x5, 1xAMRAP
Barbell Row 2x5, 1xAMRAP
SLDL 2x8
Skull Crushers 2x8
Calf Press 2x15-20
I've been running this doing the A and B workout each once a week. I do a fair amount of cycling and like to get out rowing when I can so had to back off the original squatting twice per week as it was wrecking my legs(in my 40's now) with the other activities. Doing frequency chins and push ups 5 times per week.
A:
incline
Back squat
Wide bodyweight dips- 50-100 reps
Bodyweight chins- 30-100 reps
Lateral raises- 2 x 15-20
B:
Press
Weighted chins
Weighted dips
Deadlift- 1 set
Barbell curls- rpt 6-8/ 8-12/ 12-15
Side lateral raise- 2 x 15-20
Question is I'm going to add a 3rd workout (I'll call it C below) and just wanted to know if its a good fit/balanced etc?
C:
Flat Bench 2x5, 1xAMRAP
Barbell Row 2x5, 1xAMRAP
SLDL 2x8
Skull Crushers 2x8
Calf Press 2x15-20
This post was edited on 1/16/25 at 6:58 pm
Posted on 1/17/25 at 9:36 am to jimbob81
Replace SLDL with reverse lunge or rfess
Everything else is fine
Everything else is fine
Posted on 1/17/25 at 2:14 pm to lsu777
Thanks for the answer, I'll program them in for next week.
Posted on 1/30/25 at 5:40 am to lsu777
Sounds like Coach Price's summer program from the 80's.
Posted on 1/30/25 at 6:54 am to Matt225
not familiar with coach price but its a simple basic linear progression, difference is its linear periodization due to the amrap and rotation
Posted on 2/26/25 at 12:38 am to lsu777
Hey Isu777, thanks for this comprehensive guide on Greyskull, this has been an awesome resource to read so far while starting the lp, I can’t find anything else like this on the net. I was hoping to get some advice if its not any trouble mate. I've just been doing the base program for 20 weeks now, I am a weak beginner, haven't touched a weight in over 10yrs. 30yrs old at 79kg, approx 175cm height if that's helpful.
I've hit a stall on the overhead press at 44kg and did not hit the required 15 reps on my work sets. After reading through the thread I can see you've expanded on the the reset protocol for press in greater detail than the book.
Just to clarify this is how I should be going about it;
- Deload by 20%
- Hit rep records on the amrap on the way back to 44kg,
- Add 1kg every press session as usual
- Reassess diet and sleep and make sure they're dialed in
And I guess that's all it, I don't think I'm meant to be adding any of the extra volume from the BBB protocols just yet?
Thanks again for this!
I've hit a stall on the overhead press at 44kg and did not hit the required 15 reps on my work sets. After reading through the thread I can see you've expanded on the the reset protocol for press in greater detail than the book.
Just to clarify this is how I should be going about it;
- Deload by 20%
- Hit rep records on the amrap on the way back to 44kg,
- Add 1kg every press session as usual
- Reassess diet and sleep and make sure they're dialed in
And I guess that's all it, I don't think I'm meant to be adding any of the extra volume from the BBB protocols just yet?
Thanks again for this!
Posted on 2/26/25 at 8:23 am to ObiWan
quote:
Hey Isu777, thanks for this comprehensive guide on Greyskull, this has been an awesome resource to read so far while starting the lp, I can’t find anything else like this on the net. I was hoping to get some advice if its not any trouble mate. I've just been doing the base program for 20 weeks now, I am a weak beginner, haven't touched a weight in over 10yrs. 30yrs old at 79kg, approx 175cm height if that's helpful.
I've hit a stall on the overhead press at 44kg and did not hit the required 15 reps on my work sets. After reading through the thread I can see you've expanded on the the reset protocol for press in greater detail than the book.
Just to clarify this is how I should be going about it;
- Deload by 20%
- Hit rep records on the amrap on the way back to 44kg,
- Add 1kg every press session as usual
- Reassess diet and sleep and make sure they're dialed in
And I guess that's all it, I don't think I'm meant to be adding any of the extra volume from the BBB protocols just yet?
Thanks again for this!
first stall....do not add. you need to do exactly as you said.
after next stall repeat but add in 5x10BBB sets after bench on the bench days. that will have you pressing 3x per week which is usually needed
after the next stall you can change to the boring but strong protocol of 10 sets of 5
i would do this, super set the press with either chin ups or lat pulldown depending on strength level
so it would be
w1d1
bench-gslp
weighted chins
superset
press-bbb
chins- bodyweight or lat pull down
rest of plugins plus squats
w1d2
press-gslp
rest of plugins plus deads
w1d3
repeat day 1
w2d1
press-gslp
rest of plugins plus squats
w2d2
bench
weighted chins
superset
press-BBB
chins or lat pull
rest of plugins + deads
w2d1
press-gslp
rest of plugins plus squats
prolly get an extra 3-4 weeks of progress this time after the stall so prolly 10-15lbs on the 5rep max for press
then prolly get roughly the same out of BBB sets. hopefully full 4 weeks
then prolly the same out of BBS sets, hopefully the full 4 weeks
so roughly 30-45lbs added to working sets over the next 12-16 weeks or so before you will need to go to weekly progress instead of every session which will prolly get you another 6 weeks or 10-12lbs
then have to go to every 2 weeks where you will get 6-12 weeks out of it or 10-12 lbs
then have to go monthly progress like hlm or 531 etc
Posted on 2/26/25 at 7:04 pm to lsu777
Thanks for the detailed write up Isu. Keen to climb back up and hopefully get more reps in for this reset, and better bar speed.
As far as using BBB for the 2nd reset/stall, it's 50% of the weight you fail at iirc but I also remember reading those sets have weight added to them for progression as well.
Using a home gym atm, don't have a pulldown machine just a squat rack + pull up bar, so trying to get better at chin ups which I can't do many to be honest, I'm finding the bodyweight homework difficult, but will keep working at it.
As far as using BBB for the 2nd reset/stall, it's 50% of the weight you fail at iirc but I also remember reading those sets have weight added to them for progression as well.
Using a home gym atm, don't have a pulldown machine just a squat rack + pull up bar, so trying to get better at chin ups which I can't do many to be honest, I'm finding the bodyweight homework difficult, but will keep working at it.
Posted on 2/27/25 at 7:01 am to ObiWan
quote:
As far as using BBB for the 2nd reset/stall, it's 50% of the weight you fail at iirc but I also remember reading those sets have weight added to them for progression as well.
its 50% of the working weight of the gslp sets so they auto progress with the gslp weight. these sets should be with a pause and max bar speed
quote:
Using a home gym atm, don't have a pulldown machine just a squat rack + pull up bar, so trying to get better at chin ups which I can't do many to be honest, I'm finding the bodyweight homework difficult, but will keep working at it.
keep working the chins then. if you want instead of the lat pulldowns, get a set of rings and do ring rows.
Posted on 3/17/25 at 10:54 pm to lsu777
I am a long time follower and lurker of your thread. Also, a long time Greyskull lifter. Also long time LSU grad 
I'm trying to do follow swole right now, but I can't do the whole palm fist thing, but I like everything else(add the olive oil when stuck, add in more shakes, etc). I want to thank you for the thread.
I am a 6 foot tall male. If I was to just weight out the base diet using a regular scale. What macros do you think I should hit for the "base plus fingers" so a fist of carbs about how many grams of carbs would you say that is? A palm or full hand of protein. How much fat and protein would you say that is?
I also saw you mention a few times of doing resets with 15 or even 20% now. If we do that are we still supposed to double the weight jumps if over 12reps or 10 on deadlift? Or are there new protocols now?
And I rememeber you posting the order to alternate the press was "z press, then push press, then dumbells".. Do you have a list like this for bench, squat and deadlift?
I'm trying to do follow swole right now, but I can't do the whole palm fist thing, but I like everything else(add the olive oil when stuck, add in more shakes, etc). I want to thank you for the thread.
I am a 6 foot tall male. If I was to just weight out the base diet using a regular scale. What macros do you think I should hit for the "base plus fingers" so a fist of carbs about how many grams of carbs would you say that is? A palm or full hand of protein. How much fat and protein would you say that is?
I also saw you mention a few times of doing resets with 15 or even 20% now. If we do that are we still supposed to double the weight jumps if over 12reps or 10 on deadlift? Or are there new protocols now?
And I rememeber you posting the order to alternate the press was "z press, then push press, then dumbells".. Do you have a list like this for bench, squat and deadlift?
This post was edited on 3/17/25 at 11:00 pm
Posted on 3/18/25 at 5:11 am to geux2019
Not 777 but I would think a good place to start would be incline bench, front squat and RDLs. Still similar compound movements
Posted on 3/18/25 at 8:23 am to geux2019
quote:
I am a long time follower and lurker of your thread. Also, a long time Greyskull lifter. Also long time LSU grad
I'm trying to do follow swole right now, but I can't do the whole palm fist thing, but I like everything else(add the olive oil when stuck, add in more shakes, etc). I want to thank you for the thread.
I am a 6 foot tall male. If I was to just weight out the base diet using a regular scale. What macros do you think I should hit for the "base plus fingers" so a fist of carbs about how many grams of carbs would you say that is? A palm or full hand of protein. How much fat and protein would you say that is?
i dont use his diet methods but i would need to know goals, current weight and BF%
i like to use the leangains calculator LINK here and select leangains from the drop down. I like Martins method of calculating calories and protein
quote:
I also saw you mention a few times of doing resets with 15 or even 20% now. If we do that are we still supposed to double the weight jumps if over 12reps or 10 on deadlift? Or are there new protocols now?
i like to keep the reps higher during resets and take my time. so i do not double the jumps
on deadlift, i have a hard cut off of 8 reps, you can double progression on this
quote:
And I rememeber you posting the order to alternate the press was "z press, then push press, then dumbells".. Do you have a list like this for bench, squat and deadlift?
in the 3rd revision and in power building book he talks about this. its just rotating the variants in to keep progressing as long as possible with simplest method possible.
bench would be like...incline, close grip, reverse grip, slight decline, DB, high incline, incline/high incline close grip, weighted ring pushups with feet elevated, using chains and bands etc etc
for squats it would be like box squats from different heights, unilateral squats, squats on a machine like the rogers squat pro or pendulum squats, ssb squats, wide stance, narrow stance, different stances to the box, chains, bands, front squats, reverse lunges etc etc
deadifts would be the different stances....sumo, conventional, rdl, sldl...trap bar, rack pulls from different heights, chains, bands etc
Posted on 3/18/25 at 10:14 am to lsu777
Thank you for the response.
I recall you used to be big on 1.5G of protein per lb of BW and moving up to 2g. I like the idea of that since I love to eat. Do you still like that method? for setting protein and for the calculator what would you set the carb/fat ratio too?
For my current BW I am about 195, about 12%BF. I am pretty advanced and been lifting for a while with good GSLP principles. I would like to slowly bulk up(.5lbs per week or so) since I am pretty advanced at this point and can't put on muscle to quickly.
besides the hard cut off for 8 on deadlifts. For the other 3 when you reset 20% or 15% you just run it out and take your time, no matter the reps or do you have any sort of cutoff for them where you will double the progression?
I have read the PB book, but I really liked your idea of first reset being just a normal alternate. then doing an explosive/overload for the second time you alternate the lifts. The third one I believe is supposed to then be a unilateral version, DB bench/DB press/lunges. I guess there wouldn't be one for DL. Is this still the method you recommend?
I recall you used to be big on 1.5G of protein per lb of BW and moving up to 2g. I like the idea of that since I love to eat. Do you still like that method? for setting protein and for the calculator what would you set the carb/fat ratio too?
For my current BW I am about 195, about 12%BF. I am pretty advanced and been lifting for a while with good GSLP principles. I would like to slowly bulk up(.5lbs per week or so) since I am pretty advanced at this point and can't put on muscle to quickly.
besides the hard cut off for 8 on deadlifts. For the other 3 when you reset 20% or 15% you just run it out and take your time, no matter the reps or do you have any sort of cutoff for them where you will double the progression?
I have read the PB book, but I really liked your idea of first reset being just a normal alternate. then doing an explosive/overload for the second time you alternate the lifts. The third one I believe is supposed to then be a unilateral version, DB bench/DB press/lunges. I guess there wouldn't be one for DL. Is this still the method you recommend?
Posted on 3/18/25 at 10:38 am to geux2019
quote:
Thank you for the response.
I recall you used to be big on 1.5G of protein per lb of BW and moving up to 2g. I like the idea of that since I love to eat. Do you still like that method? for setting protein and for the calculator what would you set the carb/fat ratio too?
For my current BW I am about 195, about 12%BF. I am pretty advanced and been lifting for a while with good GSLP principles. I would like to slowly bulk up(.5lbs per week or so) since I am pretty advanced at this point and can't put on muscle to quickly.
Johnnie is really big on the protien too. I would say at your weight 225-250 would be recommendation. set carb/fat percentage to your preference. if you like fattier cuts like steak, cut back the carbs some
quote:
besides the hard cut off for 8 on deadlifts. For the other 3 when you reset 20% or 15% you just run it out and take your time, no matter the reps or do you have any sort of cutoff for them where you will double the progression?
yes take to complete failure trying to set rep records. if possible and only lifting 3 days a week, finish on the negative everytime so long as you have a cage or partner.
quote:
I have read the PB book, but I really liked your idea of first reset being just a normal alternate. then doing an explosive/overload for the second time you alternate the lifts. The third one I believe is supposed to then be a unilateral version, DB bench/DB press/lunges. I guess there wouldn't be one for DL. Is this still the method you recommend?
yea im good with that or just rotating any of the bigger lifts so its a slower progression
so this is how i like to set it up
1) run normal lp until need reset, remove 20% and start back again setting rep records
2) after 2nd stall, remove 15-20% and reset and we add 5x10 on upper body lifts after the main lifts. so on bench days you would run 5x10 press with 50% of the gslp weight. supersetted with chins. this gets us the frequency needed to get past the stalls. each rep should be to max velocity from a pause. on press days, do press gslp and then 5x10 on bench supersetting with some form of row.
after squats hit 60% for 5x5 paused or 5x10 @50% without a pause
for deadlifts, you can add 5 sets or 2-3 of rack pulls to work on feeling heavier weight.
so it has you benching 3x per week and pressing 3x per week
4) after next stall i recommend rotating lifts and using lots of variants.
Posted on 3/18/25 at 10:52 am to lsu777
quote:
Johnnie is really big on the protien too. I would say at your weight 225-250 would be recommendation. set carb/fat percentage to your preference. if you like fattier cuts like steak, cut back the carbs some
That I have noticed from swole. I will try the 225-250 approach going forward. I do a lot of cardio(big on the challenges you posted in the other thread) so I think going 80/20 carbs to fat may work better for me, even though the fats would taste better.
quote:
yes take to complete failure trying to set rep records. if possible and only lifting 3 days a week, finish on the negative everytime so long as you have a cage or partner.
I'm going to do that then and I always go to failure when possible only don't do it with squats or bench. I do have a cage though at my gym, do you think I should start to go to fail on them as well(as the last rep will end on the pins and I have to roll out from under it)? Do you prefer 15% or 20% drops? and for deadlifts, if I was to drop the weight 15% and I could get say 15, do I just stop at 8 anyway? Or go up to 15, then double the increases until I hit 8 then run it out normally?
quote:
yea im good with that or just rotating any of the bigger lifts so its a slower progression
so this is how i like to set it up
1) run normal lp until need reset, remove 20% and start back again setting rep records
2) after 2nd stall, remove 15-20% and reset and we add 5x10 on upper body lifts after the main lifts. so on bench days you would run 5x10 press with 50% of the gslp weight. supersetted with chins. this gets us the frequency needed to get past the stalls. each rep should be to max velocity from a pause. on press days, do press gslp and then 5x10 on bench supersetting with some form of row.
after squats hit 60% for 5x5 paused or 5x10 @50% without a pause
for deadlifts, you can add 5 sets or 2-3 of rack pulls to work on feeling heavier weight.
so it has you benching 3x per week and pressing 3x per week
4) after next stall i recommend rotating lifts and using lots of variants.
Thank you kindly. Originally I did your method of 10x5 on press days and 5x10 on bench days. and 5x10 on squats and deadlifts. I must have misread some of your older posts. I will move over to squat 5x5 with pause to help work on getting out of the whole and will cut out the DL volume and do some rack pulls. Do you like your rack pulls the GS way with the really high pins? Or do you prefer to do them right below the knee?
This post was edited on 3/18/25 at 11:00 am
Posted on 3/18/25 at 10:58 am to geux2019
quote:
I'm going to do that then and I always go to failure when possible only don't do it with squats or bench. I do have a cage though at my gym, do you think I should start to go to fail on them as well(as the last rep will end on the pins and I have to roll out from under it)? Do you prefer 15% or 20% drops? and for deadlifts, if I was to drop the weight 15% and I could get say 15, do I just stop at 8 anyway? Or go up to 15, then double the increases until I hit 8 then run it out normally?
15 or 20, whatever you feel is better for you. as far as absolute last rep failure, i only recommend that when its someone like you that has been at it a while so if you can, yes i think it will be better
as far as deads, if you hit 8 reps and feel like you could have done way more, double progression.
quote:
Thank you kindly. Originally I did your method of 10x5 on press days and 5x10 on bench days. and 5x10 on squats and deadlifts. I must have misread some of your older posts. I will move over to squat 5x5 with pause to help work on getting out of the whole and will cut out the DL volume and do some rack pulls. Do you like your rack pulls the GS way with the really high pins? Or do you prefer to do them right below the knee?
no both ways work. i actually prefer 10 sets of 5 at heavier weight(boring but strong protocol) for press as i do feel its better but its a lot of sets that most dont want to do. but both ways work great
quote:
Do you like your rack pulls the GS way with the really high pins? Or do you prefer to do them right below the knee?
either is fine. deadlift volume can play hell with lower back especially a strong person. I personally prefer right below the knee but depends...do you struggle with lockout, middle or off the floor. attack the weakness
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