re: The Greyskull Methods- A Primer

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When I ran it I always used B1 as either a sumo or conventional deadlift and then B2 as a row or rack pull so I was only doing an actual deadlift once every 10 days or so. I only rotated the lifts when progress stalled on the B1 and B2 variants I was using so I’d pair a deadlift and a row and a deadlift and a rack pull to avoid having to deadlift more times like youre saying. What deadlift variants were you using pre LCI? Conventional sumo and deficit?

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I was thinking about doing it that way. With b1 being a dead variant then B2 being some sort of Row. I just was a bit worried about having some weeks where I don't hit hamstrings at all.

On my last cycle of the LP. I was doing conventional, deficit, and rack pulls

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Thank you. Is that 5 min rest for all of the lifts that are done in the 2 set fashion like chinups or even bicep curls(as opposed to doing them rest pause) Or should those be done for shorter pauses?

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depends, are you doing the straight set version or rest pause?

if you are simply going for 100% strength and hypertrophy using the straight sets then

Big compound lifts(squats, bench, deads etc)- 3-5 min
mid compound lifts(chins)- 2-3min
bicep curls- 60-90seconds

if you are doing rest pause, follow the RP protocol he lays out

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I am doing the half body A1 B1 A2 B2 setup. So its chest/shoulders/triceps/squats one day, then Back width/thickness/ bis the other day. 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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ok but you understand that template is meant to be run as a 3 day a week template. so its 2 hinges in a week, but only every other week. and its a variation. so 1 might be sumo deads and the next pin pulls. you arent going to have sumo and conventional as you variations. This is JPs play on Dantes original 3 day DC split.

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depends, are you doing the straight set version or rest pause?

if you are simply going for 100% strength and hypertrophy using the straight sets then

Big compound lifts(squats, bench, deads etc)- 3-5 min
mid compound lifts(chins)- 2-3min
bicep curls- 60-90seconds

if you are doing rest pause, follow the RP protocol he lays out

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So I am doing a mix of both, some exercises straight sets, others rest pause. But this was really inciteful and I am going to write this down to save for when I start implemenet other exercises in the traditional 2 set fashion.

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ok but you understand that template is meant to be run as a 3 day a week template. so its 2 hinges in a week, but only every other week. and its a variation. so 1 might be sumo deads and the next pin pulls. you arent going to have sumo and conventional as you variations. This is JPs play on Dantes original 3 day DC split.

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yes. That part I got, thank you for confirming it for me. I just got confused since prior I was maybe only deadlifting 1x every 3 weeks and pin pulling 1x every 3 weeks on the LP. So seeing potentially doing them both in the same week for 2 sets each. I was wondering if I was reading it wrong. especially since upper body volume dropped a bit with some weeks only pressing 1x a week (but with more sets)

Surely it will be fine and not to much volume, but I wanted to double check with you before going ahead with it incase I was reading it wrong.

I’ve never really done any outside of 2 per lift really. Bench just close grip and incline, press push press and pin press, squat front squat and pause squats and deadlift deficit deadlift and sumo. I’m curious what 777 says too I always tell myself I want to try something new the next time I do a variant then always end right back at the same ones lol

LSU,

Are you still a believer that Greyskull can get rid of my frickarounditis? and unfatfrick myself? I'm listening to the first episode of his podcast now, recently bought STRIP, and I want to go all in again.

Love GS in the past. Need to drop 30lbs and get a lot stronger.

so for a football athlete this is actually what I would do instead of greyskull


1) warmup- include bear crawls that are nice and slow, reverse bear crawls, side bear crawls etc. like 10 yards. include broomstick dislocates to open the chest and shoulders and some hangs and include some easy pogo jumps to work elasticity and improve ground contact times. like 2 sets of 20, nice and easy

2) dumbbell jumps- 3 week wave starting like this- roughly 5 reps total, 45s-60s between reps
10s-->15s-->20s then repeat
100% full intent

they should look like this

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3) broad jumps- measure these- roughly 5 or so, full intent, full rest


4) Paused bench press- Breif max tension wave- will be a 6 week wave

5 reps-->3 reps(+5% from week 1)--> 4 reps with same weight as week 2

--> 2 reps(+5% from week 3)--> 3 reps with same weight--> 1 rep(+5% from week 4)

so you are removing 2 reps but adding 5% every 2 weeks

this explains it very well. you are doing 6 week waves though because of only 1 day per week
Twitter Link

set 1- start with bar, pause for a 3 count then explode fast as you can
set 2- middle weight between bar and working weight. do same number of reps as working weight
set 3- working weight
set 4- working weight plus 2.5lbs

5) 12" box squat with a soft foam pad- ( I use this one) on top of a 12" plyo box

use same rep scheme
slow eccentric, pause on the box, explode
Twitter Link
Twitter Link



6) belted marches- just use a loading pin, let weight hang between legs and march barefoot back and fourth for about 2 min
Twitter Link


7) if he feels up to it- 5 or so vertical jumps. no weight, full intent and trying to set a PR

this pretty much covers it. simple, to the point for an athlete. hits the most important dynamic method lift in db jumps. hits max strength in the paused bench and the box squats with out causing crazy fatigue/soreness and both those lifts feature static overcoming dynamic so you are working both ends of strength curve at the same time.

make sure he is doing every concentric portion of the lift as fast as possible. think Compensatory Acceleration Training (CAT training)


if you can afford it, I can not recommend the OVR jump, vbt and sprint enough. the app is awesome too, tracks everything.

nope.

i would prolly let him squat sumo wide would be the only thing, instead of doing it like Jared describes in the video

I do that with my oldest who is a lineman. it slows overall development of speed but it helps them get much stronger in the wide stance, helps hip flexors get stronger and really really helps strengthen the hip adductors which tends to be an issue

the only other change I may make if the box squats are making him sore is flip to 16" box.

i have a 3 in 1 12/14/16" plyo box from amazon(cheep) and we use that with the foam bad and the kids I train dont really get sore on 12" but if he does, simply flip it to 16". works well with the wide sumo stance box squat.



but make no mistake about it...the 12" close stance box is the best method to getting them stronger. if you can get them to move around 1.6-1.7 x BW at about a 0.6 m/s.....you will have a 4.5-4.6 runner on your hands so keep that in mind. granted you do need that as a OL/DL kid but if you can get them to 1.5 and get them to break a sub 5.0 and into that 4.8 range.....look out if they have the size to play, colleges will be knocking down doors