re: The Greyskull Methods- A Primer

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After some stressful weeks and now Christmas Eve, im gonna get back to the meatgrinder. Gonna get back to GSLP but 4 days a week. Chins, push ups, shrimp squats and sit ups is the only i've been able to get in most of the time now. Would it work to do the basic A/B split in the beginning with kroc rows, some shoulders and curls (Chins between sets) and then transition to upper lower?

I might add in 1 strongman exercise each day as Log Clean and press each rep, Farmers walk, sandbag complex/carry and then sled.

Might need some guidance. I want to apply for a show next year at spring or so.

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yea the above will work

but if show...do you mean bodybuilding or strongman?

if bodybuilding...you prolly need to hit something else up like john meadows mountain dog programming.

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Ah forgot to mention. I meant Strongman. My bad xD

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i mean if its strongman....how strong are you? because the LP is mainly for novice on early stage intermediate.



I would prefer to see you run something like this for 4 day split

upper days-

-warm up- mainly crawls & shoulder activation stuff

- jumps- Broad or triple broad jump variations- like 4-5 reps. complete rest between each rep

-throws- med ball throws ~ 10 reps total. prefer overhead forward & backwards here

-bench/Press- Rest Pause over 3 sets, total of 10-15 reps. try & beat log book every time, when you get to 15 reps, add weight. Be consistent with the rest times.

5 min rest

-bench/Press- speed work, 8 x 2 fast explosive reps with roughly 60-75% on each, about 60s between sets

- strongman training, mainly upper body focuses like carry, stones, kegs, throws, sled pulls.




lower-

-warm up- mainly crawls & shoulder activation stuff

-jumps- vertical variations

- throws- rotational like shotput etc

- squats/deads- 5-8 sets of 2-3 reps for squats, 3x3 for deads. Would honestly rather see squats off a 12" box with a soft foam pad and rack pulls rather than traditional deads. these should be heavy and hard

- strongman- lower body focus. lots of heavy arse sled drags & pushes, truck pushes etc

My lifts are:
Deadlift 155kg x5
Log press: 62.5kg x5
Squat: 95kg x8
CGBP: 75kg x6

Ah I see. More like Texas method and Dynamic effort? Alternate each day with heavy and explosive training? BP Heavy and press explosive, same for lower body?

Gotcha! My thought exactly. GSLP or the Texas method? Maybe do the GSLP, upper/lower with GSLP lifts and then 10-20% less for 5-8 sets of 3 for the other? And run it out to 3x3 and keep it there and go 20-30% less weight?

Hi Lsu,

I just started doing the powerbuilding method and was wondering if you knew why in powerbuilding JP now has us doing Hinge motions twice a week instead of the usual 1x a week like in the LP or in LCI?

For instance week one may be squat by 20, then deadlift 2 x 6-8, then Squat by 10-12, then week 2 could be sumo dead 2x6-8, squat by 20, then deadlift 2 x6-8

Also, do you know why deadlifts went from 1 set on the LP to 2 sets?

Thank you

I think that the hinge in Powerbuilding is rotated between a few lifts not just types of deadlifts? I usually alternated a deadlift variation with a Yates row or a rack pull if I remember right

Yeah that’s right I think. I think it is actually an A1 B1 A2 B2 rotation or that is how I did it the last time I actually talked to JP.

Thank you LSU. What is the proper protocol for doing the backdown set on deadlifts. Say its 500lbs by 4-6 and I get 5 on the first.
Do I rest 5 minutes and try and get 4.
Or do I rest only a couple minutes and drop the weight?

And yes its an A1 B1 A2 B2 setup but theres a heavy hinge on both B days and a squat on both A days. I just found it weird since JP said in GSLP that deads more than 1x a week was a no go, but now that we are a lot stronger and using more weight we are doing up to 4 sets of deadlifts in 1 week.

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Thank you LSU. What is the proper protocol for doing the backdown set on deadlifts. Say its 500lbs by 4-6 and I get 5 on the first.
Do I rest 5 minutes and try and get 4.
Or do I rest only a couple minutes and drop the weight?

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rest 5 min, drop the weight and try to get 6-8 reps



which template are you doing in powerbuilding?