re: The Greyskull Methods- A Primer

Still dropping weight slowly, made it down to 234. Had some traveling in there so didn’t progress much during that time. Got the bench to 240 before another reset, couldn’t get the 2nd full set. Press and squats I’ve dropped to 3s still going at 160 and 345. Deadlift reset to sumo after failing to get 5 at 405.

quote:

---

I’m going to be running 2 days a week on gslp for about another month but most of my lifts have stalled twice. Bench at 240, press I may get a few more workouts doing 3x3 but 170 will be pushing it, squat 3x3 at 345 was pretty tough and deadlift recently reset at 405. Do you all recommend switching lifts and pushing through a few more times or swapping programs at this point? Still eating in a deficit but nothing crazy low, feel fine to keep pushing but I’m a little beat up.

---

if you are beat up...prolly need a deload and switch to variants for 8 weeks or so, preferably DBs


so if it was me

Deads---> heavy DB RDL's and heavy DB rows
Chins----> switch to neutral grip
Bench--> DB Incline press
Squats--> DB Revere Lunge
Press--> sitting DB Press

for rows, press, incline I would switch to more of a reverse pyramid training style. So set 1 2-5 reps, set 2 6-8 reps, set 3 10+ to failure. Take 10% off for each set. when you can do 5 reps in the first set with that weight, you can go up to next DBs and start over. Track the reps and set PRs


for the reverse lunges, I would do 5x5-8 reps each set. If you can do 5 of 8, go up in weight. Same with the RDLs

everything else would switch to DBs too

then in like 8-12 weeks returns to the barbell and run the LP up again. after you reset that time, add volume in terms of 5x5 at 50-70% of main weight. use this for speed work and technique work.

Yea that’s all good for sure

Also part of the being beat up is from starting some shorter runs,5k ish a few times a week

well get a sled and a vest and walk lol. of carry DB/KBs with the vest.

na if you like it, keep running....but frick running more than a mile ever

Anybody ever used the power building templates from that book? Specially the push pull legs? Going to run it a while just curious if anyone has used it.

i have in the past, what you want to know?

quote:

---

I have some knee issues and front squatting especially twice a week was giving me problems. I’ve ran my regular squat to 350 on my 2nd reset on the standard LP. Would this be a good choice to drop some squatting frequency and still slowing losing weight? Would also like to add some upper body mass in the right places and I have had good success with pretty much every other GreySkull product I’ve used

---

yea you can absolutely drop squating frequency but you can also switch out the exercise to box squats or reverse lunges etc.

I'm running powerbuilding and looking for a squat alt. The book only calls for squats or front squats. I've been doing back squats and have reached a point where my form is breaking down pretty poorly to get the reps- knees are caving in and I'm shifting weight to my right leg. (Left leg has been a weakness since a back injury).

Coming out of the injury I did bulgarian split squats 5x10 for a long time to try to even them out. I thought I had made some progress there but now I'm seeing there's still an imbalance when the squat weight goes up.

What do you recommend to swap squats with? I assume something single leg like bulgarians again? I hate those fricking things