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numptythrubbers
Member since Feb 2018
89 posts

re: The Greyskull Methods- A Primer
Not sure if its in my head or not, but just after a week of high volume chins and pushups my arms are feeling bigger and more noticeably my core is feeling tighter/leaner. Pretty great. Stepping up 10% next week.

Interested to see what my results are in 12 weeks time!


lsu777
LSU Fan
westlake
Member since Jan 2004
10825 posts

re: The Greyskull Methods- A Primer
Good to hear


Bailey25
Member since Nov 2017
59 posts

re: The Greyskull Methods- A Primer
Just an update, I ran thru couple practice sessions of the GSLP template you outlined for me. As I explained earlier, decades of not doing body weight work and being over 200 lbs has caused me to be embarrassingly weak in chins. I’m experimenting with those racked chins with feet elevated and it’s just not happening. I can do a few reps with my feet planted on the ground though and some sources call those rack chins but they are better known as inverted body weight rows. Will these suffice? Can I do these with a supinated chin up grip or do they have to be a pronated pull up grip?

As for negatives, I’m on 2nd night of those, very hard but did 5 negatives or singles. Lowered myself for a painful 5-6 seconds.?I use my assistance band to get myself up over bar then kick band off and lower? Is that ok? Between all the negatives and rack chins I feel doing curls aren’t even necessary and will eat into my recovery, do you recommend dropping them or must I keep them? Thanks man


lsu777
LSU Fan
westlake
Member since Jan 2004
10825 posts

re: The Greyskull Methods- A Primer
You can drop the curls and if racked chins aren't possible then switch to a true inverted row working progression by lowering the angle eventually raising your feet on a bench.

That will work for now. And yes the way you are doing the negative is fine.

Grip doesn't matter on the inverted rows aka fat man rows. When you can knock out 12-15 with body having no slack and with feet all the way out, you can be prolly do a chin.


Bailey25
Member since Nov 2017
59 posts

re: The Greyskull Methods- A Primer
Sounds like a plan, thanks!


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Paedin
LA-Lafayette Fan
Probably on a rig
Member since Apr 2012
2134 posts

re: The Greyskull Methods- A Primer
LSU777 this thread is awesome and thanks immensely for the time you put into the OP and all the follow ups.

Jumping into this today. Gonna go with what you posted as aesthetics, + adding some daily cardio. I have the upper body strength of a 13 year old girl, so it’s gonna be ugly at the start. But I’m committed, or should be committed for starting this, one of the two.

The before pictures I took are gonna be hella motivating. I wish I would have never drank a soda in my life.





lsu777
LSU Fan
westlake
Member since Jan 2004
10825 posts

re: The Greyskull Methods- A Primer
Just stay committed to the bodyweight. Lift heavy at least twice a week with conditioning from the conditioning books twice weekly. And do the early morning walks.

If you are overweight make sure you get the morning walks in and burpees whenever possible.

What kind of diet are you going to follow?


arktiger28
LSU Fan
Member since Aug 2005
3200 posts

re: The Greyskull Methods- A Primer
I’ve been following the advice in this thread. In July I couldn’t do a chin up. Tomorrow I’ll be attaching a 25 pound weight to do my sets. It’s all about consistency. Once you can get one you will be amazed at how fast you advance.


Bailey25
Member since Nov 2017
59 posts

re: The Greyskull Methods- A Primer
Thanks for sharing man, I needed to hear that, great work! Anything you can share with me as far as going from not being able to do a chin up to down my sets with weight attached would be welcome. I can’t do one and feel hopeless that I will be able to.I’m listening to the advice here and just started doing negatives and my core, lats, and arms are so sore it’s ridiculous. I wanted to do 5 negatives a night 5x a week but I’m so sore I had to skip them last night. I don’t have a pull down machine in my garage gym so I’m relying on negatives, inverted rows, and was doing band assisted chin ups until I was told they won’t help.


steve123
Member since Jul 2011
459 posts

re: The Greyskull Methods- A Primer
Ark I think you and I started around the same time and I can confirm that I've had good results as well. I'm not attaching a 25 lb. weight yet (that's beast!) but I can do sets of 8 with a 10 lb. weight attached.

Baily listen to the guys on here like Hu and 777. They've basically written the playbook for us on how to make gains.


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arktiger28
LSU Fan
Member since Aug 2005
3200 posts

re: The Greyskull Methods- A Primer
The secret for me was spreading them out throughout the day. I did negatives until I could do one. I brought a chin up bar for a door at my work. I would just do one through the day maybe 10 or 20 times. Before I knew it I was doing two. Then so on and so on. The key to advancing them is spreading them our as much as possible.


Bailey25
Member since Nov 2017
59 posts

re: The Greyskull Methods- A Primer
I know what you mean but being that I’m on the road all day as a mailman I simply can’t do frequency negative chins. I have been doing that for push-ups though. I do the negatives at night in my garage, I have a power rack chin bar so I’m at least doing the negatives, as pathetic as it is, 5 negatives might be too much to start, might 1-2 a night and build up from there. I bought a TRX suspension system sogonnause that also to do a shitload of body weight rows. I’ll try to at least throw in some negatives in the morning, evening, and before bed so it’s more than once a day.


lsu777
LSU Fan
westlake
Member since Jan 2004
10825 posts

re: The Greyskull Methods- A Primer
Won't be long until you can do 1. Once you get one, it's just about putting the work in and you will be at 10 in no time.


Bailey25
Member since Nov 2017
59 posts

re: The Greyskull Methods- A Primer
Thanks everyone, gonna check in every few weeks to hold myself accountable, sorry about the typos btw


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Paedin
LA-Lafayette Fan
Probably on a rig
Member since Apr 2012
2134 posts

re: The Greyskull Methods- A Primer
quote:

Just stay committed to the bodyweight. Lift heavy at least twice a week with conditioning from the conditioning books twice weekly. And do the early morning walks.

If you are overweight make sure you get the morning walks in and burpees whenever possible.

What kind of diet are you going to follow?


Ive been doing the 16:8 fasting deal for about 2 weeks now before I decided to jump into this. I used that macro calculator, I cant remember what thread it was in, so my goals are 173g Protein/Carb, and 66g fat 35%/35%/30%. I got handed 10 boxes of the Isagenix shake packs, which are 36g protein, so im drinking 2 of those a day, and then just lots of skinless chicken, more spinach than i have ever eaten in my whole life combined. Im oilfield, so I just eat smart with whats available on the line. Im still learning, so im having a hard time hitting all the macros every day, learning how to eat that much carbs, of the right type is interesting. Drinking my body weight in oz of water a day as well.

Im using myfitnesspal to track all the food macros etc, anyone else who wants to be friends to keep each other on track etc and for encouragement feel free to add paedin337.

I like to run anyways, so the morning fasted runs are no prob. I do 5miles on mondays, and 3miles Tues-Sat. Some running, some biking, some eliptical, just depending on the mood. Im doing 120 pushups a day, 10x12hrs, and starting to add the burpees on 3/1, so ill prob start with the same 10x12hours and go from there. I plan to ladder up every week and add 5/hr every week and I go, so next week will be 15x12hrs. The only prob is the chinups part(negatives for me still) havent figured out how to do that in the unit. No place for a door bar, any suggestions?

I plan on using saturdays as my day to work on the VC1 challenge also, trying to get the burpees in with time etc.
This post was edited on 2/27 at 9:54 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
10825 posts

re: The Greyskull Methods- A Primer
Can't find something on the rig to jump up, grab and pull on?


Paedin
LA-Lafayette Fan
Probably on a rig
Member since Apr 2012
2134 posts

re: The Greyskull Methods- A Primer
quote:

Can't find something on the rig to jump up, grab and pull on?



Lol. Yea, no problem, good point.


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Bailey25
Member since Nov 2017
59 posts

re: The Greyskull Methods- A Primer
Hey guys, got my TRX straps ( budget brand) and loving them, still doing negatives too. Right now I’m doing inverted rows with them with my body at about 45 angle to ground, what’s a recommended rep/set scheme before I move up to a slightly harder progression, should these be done as ladders nightly or just do them in the 3 workouts per week and just do negatives nightly or vice Versa?
This post was edited on 3/1 at 4:42 pm


Bailey25
Member since Nov 2017
59 posts

re: The Greyskull Methods- A Primer
Right now I’m at 3x7 reps just short of failure, finished off with 1x4 with body more parallel and low to ground
This post was edited on 3/1 at 4:43 pm


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lsu777
LSU Fan
westlake
Member since Jan 2004
10825 posts

re: The Greyskull Methods- A Primer
Either works but ladders prolly preferred.

Another thing you can do instead of the negatives is hold at the top for as long as possible and then lower negative and then just hang for as long as possible.

The kavadlo brothers lay it out well here
LINK


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