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re: The Greyskull Methods- A Primer
Posted on 6/1/26 at 3:00 pm to geux2019
Posted on 6/1/26 at 3:00 pm to geux2019
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?
1
Posted on 6/1/26 at 7:40 pm to lsu777
quote:
rest 5 min, drop the weight and try to get 6-8 reps
which template are you doing in powerbuilding?
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?
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.
Posted on 6/1/26 at 7:44 pm to Blue52
quote:
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?
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
Posted on 6/2/26 at 5:56 am to geux2019
I wouldn’t worry about it if I was squatting hard twice a week but 777 may tell you differently. JP has said in the past that as the deadlift goes higher sometimes it’s cut down to every other week. I never got that to that point really though I was only in the low 400s for my working sets so it may be totally different if youre moving significantly more weight.
Posted on 6/2/26 at 6:33 am to geux2019
quote:
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?
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
quote:
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.
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.
Posted on 6/2/26 at 4:56 pm to Blue52
quote:
I wouldn’t worry about it if I was squatting hard twice a week but 777 may tell you differently. JP has said in the past that as the deadlift goes higher sometimes it’s cut down to every other week. I never got that to that point really though I was only in the low 400s for my working sets so it may be totally different if youre moving significantly more weight.
Im in the 500s for my working weight so not much higher, but that was also my understanding from reading the LP. As it gets higher and higher the less we will deadlift, that is why I got confused seeing it possible being down 2x a week.
Posted on 6/2/26 at 5:00 pm to lsu777
quote:
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
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.
quote:
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.
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.
Posted on 6/2/26 at 5:41 pm to geux2019
I did personally notice especially with the squats that I felt less fatigued on the Powerbuilding style programming than the LP after I immediately went back to it. It may just be me but 2 2-4 rep sets at 350 doesn’t fatigue me nearly as bad as a 275 5,5,18. I’m only 5’10 and I’ve got long arms so the deadlift has always been pretty friendly to me in terms of fatigue vs some other people that I’ve trained with
Posted on 6/2/26 at 7:51 pm to Blue52
Posted on 6/3/26 at 12:13 pm to Blue52
quote:
I did personally notice especially with the squats that I felt less fatigued on the Powerbuilding style programming than the LP after I immediately went back to it. It may just be me but 2 2-4 rep sets at 350 doesn’t fatigue me nearly as bad as a 275 5,5,18. I’m only 5’10 and I’ve got long arms so the deadlift has always been pretty friendly to me in terms of fatigue vs some other people that I’ve trained with
i agree with you here. an 18 set of squats will drain me a lot more than 2 sets of 2-4 lol. So that is a good point, I was doing the no feeder set squats at the end and running them down to 3s so that may have been why this looks like more volume to me.
Posted on 6/4/26 at 11:39 am to geux2019
Also, What would you guys say are your favorite/best rotations for the main lifts. I know JP lists some in the book but in this thread I have seen some new ones that arent listed like the rack chinups and z press so I would love to hear yours.
Posted on 6/4/26 at 5:58 pm to geux2019
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
Posted on 6/9/26 at 6:16 am to geux2019
weighted chins and Z press and many others are listed as main lifts in other books of his. I like those two but the issue is they can only be progressed so long, especially Z press.
to progress chins for very long, it has to be high intensity and low overall tonnage and reps per sets. so sets of 2-3 is really only way to progress them a long time and only 1-2 top sets.
my favorite are ssb box squats, sumo and close grip paused bench.
to progress chins for very long, it has to be high intensity and low overall tonnage and reps per sets. so sets of 2-3 is really only way to progress them a long time and only 1-2 top sets.
my favorite are ssb box squats, sumo and close grip paused bench.
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