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Message
re: The Greyskull Methods- A Primer
Posted on 4/1/25 at 6:47 am to DrDenim
Posted on 4/1/25 at 6:47 am to DrDenim
quote:
Just reset it and move on
He's adding weight each session and still maintaining 5 reps. That's progress. I wouldn't reset. The program is designed for you to naturally vary rep ranges. You're supposed to spend some days at 5 reps.
0
Posted on 4/1/25 at 9:12 am to DrDenim
Agree with the attitude but not need to reset at 5, sometimes you get couple more weeks of progress plus it gives you data. Sometimes it’s due to stress or lack of sleep too
Posted on 4/4/25 at 2:19 am to lsu777
I appreciate the feedback from both of you (yeti and 777s), I'm a relative newcomer to the GSLP. This is something for me to consider, (that perhaps I should allow my progressions to ride closer to 5s), but as is my custom, I always do my own modifications to almost everything I touch and so far I've enjoyed great progress by resetting well before my +5AMRAPS get down to that point. Still currently doing 5/3/1, but I'm about to change it up to either something more Greyskull adjacent or a RPT scheme. I'm entering week #13 of being in a consistent caloric deficit and I'm looking for a way to keep my training in the most pared down manner possible because fatigue is eating me alive and has been ever since I started taking tirzepatide.
Anyway, not to derail any further, Obiwan, definitely re-examine your squat set up and how you are getting tight (or not getting tight enough, as may possibly be the case) prior to unracking the bar. Whenever the weight "feels" heavier to me than I think it should, and it's not due to me just being tired and old (likely this most of the time) it's always due to my not getting tight enough at the beginning. I do fine with my core bracing, but I'm guilty of cheating my hands wider and wider to give my cranky elbows/shoulders a break some times, and it effects how tight my upper back is under the bar, and waddaya know? It makes the damn bar feel deceptively heavy. Once I realize I've let this happen, I correct it and get those hands back closer together and get my upper back TIGHT and it's like 20lbs gets taken off the bar. Don't know if that'll help you, maybe you just need more recovery, but what you said about how your groin feels makes me think you aren't setting your breath correctly and fully getting tight before you unrack. Good luck.
Anyway, not to derail any further, Obiwan, definitely re-examine your squat set up and how you are getting tight (or not getting tight enough, as may possibly be the case) prior to unracking the bar. Whenever the weight "feels" heavier to me than I think it should, and it's not due to me just being tired and old (likely this most of the time) it's always due to my not getting tight enough at the beginning. I do fine with my core bracing, but I'm guilty of cheating my hands wider and wider to give my cranky elbows/shoulders a break some times, and it effects how tight my upper back is under the bar, and waddaya know? It makes the damn bar feel deceptively heavy. Once I realize I've let this happen, I correct it and get those hands back closer together and get my upper back TIGHT and it's like 20lbs gets taken off the bar. Don't know if that'll help you, maybe you just need more recovery, but what you said about how your groin feels makes me think you aren't setting your breath correctly and fully getting tight before you unrack. Good luck.
Posted on 4/4/25 at 8:38 am to DrDenim
quote:
I've enjoyed great progress by resetting well before my +5AMRAPS get down to that point.
I mean I wouldn't change something that's clearly working just because a program says you should. Everyone is different.
I went and found a quote about this from Dante LINK
quote:
Let me clarify this. People should look at the rep range as a whole and the emphasis is always on weight over reps
225x15rp is a success because the rep range is 11-15rp
if you get 230x11rp next time that is a success because you are in rep range
that will probably turn into 235x12rp next time or 230x14rp next time
Ive seen guys in here that think they are losers because they lost reps--YOUR IN REP RANGE! ITS A SUCCESS. Heavier weight and still within the rep range is always good. You look at the rep range as a whole
Obviously this is in reference to DC and not Greyskull but I think JP would tell you the same
This post was edited on 4/4/25 at 8:39 am
Posted on 4/4/25 at 9:04 am to Yeti_Chaser
On another note, I'm considering swapping deadlifts for RDLs. Would you keep the same 1x5+ rep scheme?
Posted on 4/6/25 at 1:33 am to DrDenim
Hey Dr Demin, what you said really rings true about being tight in the upper back. My grip I would say is somewhat wide(up to the 2nd ring on my barbell, I think i did this in the beginning because my shoulder mobility wasn't great).
When I did squats on Friday before I saw your post, for some reason I decided to narrow my grip, and the weight did feel better, definitely helps!
I should mention I did not add weight this session because I skipped them on Monday, so I did 90kg 3x5 again, and the reps did feel better than the 1st time but still grindy, so maybe better rest/more food is needed.
I'm trying to get a better idea of the groin thing, I'll be more thoughtful about staying tight, and look at my form. I've read about some peoples experiences with hip tendon overuse during LPs once weights get heavier, I don't know if that's what could be happening with myself, but its only occurring on the right side of my groin, nothing on the left at all. I've only had equally sore/fatigued knees so far.
I agree with the attitude on resets, I'm not too fussed about the weight on the bar or even having a high squat, I'm mostly concerned with trying to stay injury free as weight goes up. That's why I'm debating to reset now so I can give my groin area a break for a few weeks.
I like setting the rep PRs on resets because of the hypertrophy benefits which is my main goal, especially the upper body.
I think the only thing about weight that gets me is I always read things like, "gotta lift big to get big". I care about the weight only if it serves my aesthetic goals I guess.
When I did squats on Friday before I saw your post, for some reason I decided to narrow my grip, and the weight did feel better, definitely helps!
I should mention I did not add weight this session because I skipped them on Monday, so I did 90kg 3x5 again, and the reps did feel better than the 1st time but still grindy, so maybe better rest/more food is needed.
I'm trying to get a better idea of the groin thing, I'll be more thoughtful about staying tight, and look at my form. I've read about some peoples experiences with hip tendon overuse during LPs once weights get heavier, I don't know if that's what could be happening with myself, but its only occurring on the right side of my groin, nothing on the left at all. I've only had equally sore/fatigued knees so far.
I agree with the attitude on resets, I'm not too fussed about the weight on the bar or even having a high squat, I'm mostly concerned with trying to stay injury free as weight goes up. That's why I'm debating to reset now so I can give my groin area a break for a few weeks.
I like setting the rep PRs on resets because of the hypertrophy benefits which is my main goal, especially the upper body.
I think the only thing about weight that gets me is I always read things like, "gotta lift big to get big". I care about the weight only if it serves my aesthetic goals I guess.
Posted on 4/15/25 at 4:08 am to ObiWan
I'm finding my squat is lagging at this stage. Would it be advisable to replace or add to push ups/chins by way of the frequency method? The book only mentions upper body exercises but maybe some bodyweight squats for volume this way could help?
Posted on 4/15/25 at 8:17 am to jimbob81
quote:
I'm finding my squat is lagging at this stage. Would it be advisable to replace or add to push ups/chins by way of the frequency method? The book only mentions upper body exercises but maybe some bodyweight squats for volume this way could help?
lagging how? as in progress is slowing?
Posted on 4/15/25 at 10:46 am to lsu777
I'm at 77.25kg and feel I'm nearing a reset, where as my OHP is 52.5 and going strong.
Also I have an imbalance between my dominant leg and the other. Planned on doing single legs on my Friday session starting with the weak leg and matching the numbers with the dominant leg.
Much appreciated for the advice by the way.
Also I have an imbalance between my dominant leg and the other. Planned on doing single legs on my Friday session starting with the weak leg and matching the numbers with the dominant leg.
Much appreciated for the advice by the way.
Posted on 4/15/25 at 10:49 am to jimbob81
quote:
I'm at 77.25kg and feel I'm nearing a reset, where as my OHP is 52.5 and going strong.
Also I have an imbalance between my dominant leg and the other. Planned on doing single legs on my Friday session starting with the weak leg and matching the numbers with the dominant leg.
Much appreciated for the advice by the way.
instead do this...run the Squat LP until you need to reset
at that point, reset as normal but after each squat session do 5x5 with reverse lunge using a SSB bar if you have one. Start with 25% of squat max. Slow eccentric, explosive concentric. switch legs each time.
add 2.5 lbs per session. this will equal it out.
after you have to reset deadlift, can add 5x5 on DB RDL too.
Posted on 4/15/25 at 1:44 pm to lsu777
Ok great, I do love doing to the squat so this will keep me motivated as well as adding the extra isolated volume.
Don't have the SSB in the gym but will run it with the flat bar.
Many thanks @lsu777!
Don't have the SSB in the gym but will run it with the flat bar.
Many thanks @lsu777!
Posted on 4/22/25 at 9:52 am to lsu777
Diet question:
I'm trying to get back into the fasted walks in the morning. I know JP and Dante are both big on carb cutoffs in the evenings when doing this. How do fiber supplements factor in here? I've been having a hard time getting enough fiber (main carb sources are white rice and potatoes) so I started taking psyllium husk. Is it okay to have that in the evenings or do I need to try to get it in in the mornings? The issue is that I find it really filling and i eat most of my calories in the morning. Trying to put down a fiber supplement before work makes eating difficult
I'm trying to get back into the fasted walks in the morning. I know JP and Dante are both big on carb cutoffs in the evenings when doing this. How do fiber supplements factor in here? I've been having a hard time getting enough fiber (main carb sources are white rice and potatoes) so I started taking psyllium husk. Is it okay to have that in the evenings or do I need to try to get it in in the mornings? The issue is that I find it really filling and i eat most of my calories in the morning. Trying to put down a fiber supplement before work makes eating difficult
This post was edited on 4/22/25 at 9:53 am
Posted on 4/22/25 at 10:01 am to Yeti_Chaser
fiber doesnt count. but both suggest lots of green veggies after carb cutoff for this reason. the green veggies dont count against the carbs in their approach
Posted on 4/25/25 at 3:01 pm to lsu777
So I upped my calorie intake and it's really helped the squat, just got 10 on my AMRAP set for 80kg. Will still be adding in the reverse lunges when I reset as I reckon I have some milage ahead still.
Posted on 4/27/25 at 4:34 pm to lsu777
I have a question about the homework. What are some reasonable numbers for daily pushups and chins as a beginner? Or maybe it’s less about numbers and more about not exceeding a certain rpe?
I’ve read the book and feel like I have a grasp of the general philosophy of the program, but the homework part of it confuses me. I thought that doing lots of pushups daily overworked your chest and had a negative impact on growth.
I’ll be starting the program tomorrow and am looking forward to gaining some strength and putting on some mass.
I’ve read the book and feel like I have a grasp of the general philosophy of the program, but the homework part of it confuses me. I thought that doing lots of pushups daily overworked your chest and had a negative impact on growth.
I’ll be starting the program tomorrow and am looking forward to gaining some strength and putting on some mass.
Posted on 4/28/25 at 8:45 am to Bleed P&G
No set should ever be hard and never should exceed 10 sets in a day
Start with sets of 3-5 on pushups and 30-50 total daily
1-2 on chins
As far as muscle growth, it’s all sub max high frequency work, with the pushups too it’s lot about balancing scap pinned exercises for shoulder health and also about tendon/ligament strength but it certainly will build muscle
For chins, nothing adds size to biceps more than high frequency chin work imo
Start with sets of 3-5 on pushups and 30-50 total daily
1-2 on chins
As far as muscle growth, it’s all sub max high frequency work, with the pushups too it’s lot about balancing scap pinned exercises for shoulder health and also about tendon/ligament strength but it certainly will build muscle
For chins, nothing adds size to biceps more than high frequency chin work imo
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