re: The Greyskull Methods- A Primer

So basically I can use the base format and add ancillary workouts in them. Plus it’s ok to change up the type of deadlift, squat, press, or bench.

Bench is where I’ll struggle. Hurt my AC joint and it’s taken about 6 months to get back to about 90%. Just started with light bench press again.

Lascek is fricking strong and in damn good condition. Eventually your long term goals to look like that body image would be

Press-bw x 5-8 reps
Bench-1.5 x be for reps
Squat- 2.5 x be
Deadlift- 3x be
Chins- bw +45 x 10 reps

Now those should be long term goals for now
Concentrate on getting to the following maxes
Press- 0.8 x bw
Bench- be x 10 reps
Squat- villain challenge #2
Deadlift- 405 for reps
Chins- villain challenge #4
Pushups- villain challenge#3
Burpees- villain challenge#1

If you complete those, you are well on your damn way.

No focus on the program like I said. It's a complete program. Bodyweight first, lifting second, conditioning 3rd. None should interfere or affect the other.

read this

Now let em ask you a question, if you can't do 50 pushups in a set or 10 dead hang chins, do you really think any amount of lifting is going to help you reach your goals? Sure it will help but without a proper foundation you are just asking for the building to come crumbling down.

The best builders of size are frequent sub max sets in non advanced lifters. Easiest way to do this is progressively loaded bodyweight exercises.

All I am saying is there is no reason why the bodyweight stuff will effect your lifting. Look at each as a pillar and kick the shite out of both. They are of at minimum equal importance but the bodyweight stuff can be completed almost anywhere allowing you to not kiss sessions no matter what. Just try it for 12 weeks, at worst you will stronger in the lifts and much better at bodyweight stuff and you will have learned something.

All I'm asking for is 12 weeks, follow it without question then come back and post your results.

Ok cheers man.

(no message)

Just start doing it, wehn you fail to make the reps on a ladder, back off one rung and that is your sweet spot. Start at that number of rings for week or two. Then add a rung to have the ladders, then to all of the ladders for the week. So on and so fourth. On the first page I list the page number in the book that the bodyweight stuff is on.


Honestly though, it's the total reps that matter. Just start with a total number of reps for a day, start low, and do ladders until you get to that number. Add 10% weekly.

Yep all that matters is getting the reps in honestly. I mean frequency method is optimal for chins for size. Ladders for size with pushups. It's opposite to get your max numbers up though, chins work better with ladders, pushups with FM

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So would it be right to say that actually the daily bodyweight work is the REAL base layer of the GSLP?

And that the lifting could be the plugin instead?

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Yes, here is a direct quote from Johnny Pain himself

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It is imperative to consider your strength training in the gym as the “assistance” work to, and layered over top of your daily bodyweight work if you are to truly maximize your results from your training efforts.

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its in this article