Posted by
Message
Bailey25
Member since Nov 2017
66 posts

re: The Greyskull Methods- A Primer
Thank you for the link, looks like a good read!


Replies (0)
Replies (0)
00
numptythrubbers
Member since Feb 2018
90 posts

re: The Greyskull Methods- A Primer
Still not sure how it's gunna give me that 'rugby player' kinda build, but sticking with it for now.

Been doing all the bw work and only 2 lifting sessions really. Don't have time right now for much more than that. Been prioritising the pushups and chins as you said.

Should I keep bulking or cutting with this training?


arktiger28
LSU Fan
Member since Aug 2005
3240 posts

re: The Greyskull Methods- A Primer
What should my max be on weighted chin-ups? What I mean is how much weight should I add before changingbto harder variants. I’m currently at 25.


lsu777
LSU Fan
westlake
Member since Jan 2004
11205 posts

re: The Greyskull Methods- A Primer
There is no limit. Should only switch to a variant if you stop progressing.


Replies (0)
Replies (0)
00
lsu777
LSU Fan
westlake
Member since Jan 2004
11205 posts

re: The Greyskull Methods- A Primer
How is building muscle not going to get you the rugby player look you want? You just have a long ways to go.

As far as cutting or bulking with this training, that is determined by diet and a little by conditioning. Can also do both at the same time.if you follow the linebacker template and follow the diet guidelines below plus the bodyweight stuff you will get there, but it takes time. Worst thing you can do is program hop. Good way to make zero progress.

Greyskull diet

To cut:
Calories-10-12 x bw. Start at 12 and adjust as needed.

Protein-1.5-2x bw. Start at 1.5 and slowly work up to 2x.

Fat- eat what kind of meat you want, but no added fat other than that. As you need to lower Calories you can choose leaner meats.

Carbs- 100g per day. Carb cutoff of 10am.




For recomp:
Cals-12-16x bw
Protein-2x bw
Fats- no added fats
Carbs-200 on lift days, 50 on non lift days or you can do 100 per day. Carb cutoff of 12.


For gaining weight:
Cals- 15-20 x be
Protein-2x
Fats- no added fats except olive oil and only as needed to get the scale moving
Carbs-200-300 a day. Use carb cutoff of 2pm and adjust as needed.

Here are good sources to read about greyskull diet advice:

books

villainous vittles thread on strength villian

In the thread Johnny talks more in depth on things but it's a long thread.
This post was edited on 3/3 at 9:30 am


numptythrubbers
Member since Feb 2018
90 posts

re: The Greyskull Methods- A Primer
quote:

How is building muscle not going to get you the rugby player look you want? You just have a long ways to go.



So bulk then. Cheers.

Get strong as shite and get fit as shite.


Replies (0)
Replies (0)
00
Bailey25
Member since Nov 2017
66 posts

re: The Greyskull Methods- A Primer
Just a quick question, things going great, did all my frequency sets for the push-ups using primarily frequency method but basing it off total work/volume method. So I did 5x10 this week for 5 days so 250 total push-ups for week. In GLSP 3 page 63 he says always bump sets back by 1 or 2 when adding a rep to your frequency sets , this goes for everyone but yet in total work method he says to increase total work or reps by 5-10% each week. So which is it ? If I bump up to 4x11 or even 3x11 that’s a decrease and not in line with a 10% increase or do ignore that and just keep increasing to 5x11 for upcoming week?


lsu777
LSU Fan
westlake
Member since Jan 2004
11205 posts

re: The Greyskull Methods- A Primer
He has changed more to total work method and its more about getting the work in, not when you get the work in.


Also the is what he is talking about in fm sets. Let's say you are up to 50 reps a day using, 5x10. Instead of going to 6x10, we would so 6x8 which is pretty damn close to the same number of reps. The next week, we would go 6x9 then 6x10 then 6x11. The. 7x9, 7x10, so on and so fourth.

Total number of reps stats pretty constant when adding a set, then we slowly add reps and repeating over and over.


Bailey25
Member since Nov 2017
66 posts

re: The Greyskull Methods- A Primer
Ok it’s a bit more clear now, thank you


Replies (0)
Replies (0)
00
numptythrubbers
Member since Feb 2018
90 posts

re: The Greyskull Methods- A Primer
How come the goal for pushups is such high reps?


lsu777
LSU Fan
westlake
Member since Jan 2004
11205 posts

re: The Greyskull Methods- A Primer
Because it's any easy way to build volume with causing cns fatigue.


Tman928
Member since Jun 2013
22 posts

re: The Greyskull Methods- A Primer
Started week two today. Enjoying it so far. Thanks for all the information.

Your google drive is no longer accessible - you cut it off?


lsu777
LSU Fan
westlake
Member since Jan 2004
11205 posts

re: The Greyskull Methods- A Primer
Ask for permission and I will approve. I cut it off and only approving people cause I got scammed on a book trade.


lsu777
LSU Fan
westlake
Member since Jan 2004
11205 posts

re: The Greyskull Methods- A Primer
If you asked for permission to specific items, you have been approved.


arktiger28
LSU Fan
Member since Aug 2005
3240 posts

re: The Greyskull Methods- A Primer
So I am starting to hit my goals on some of the lifts such as on my presses. Once I hit the weight I want to lift how should I modify the program? How often should I lift to maintain progress? I know some of you are zealous to go as far as possible but I have no interest in being an elite lifter at age 40 and father of 4. I am way freaking stronger than I've ever been and am getting close to content. I am not against continuing progress but I want to do it at a very slow rate.


lsu777
LSU Fan
westlake
Member since Jan 2004
11205 posts

re: The Greyskull Methods- A Primer
Set new goals. That could be rep goals without driving the absolute poundage up, could be you want to work towards completing some of the villain challenges or even all of them, might be to get better bodyweight work, might be you want to get better at body weight skill work etc

List what your goals are and where you are at lift wise and I will work something up.


arktiger28
LSU Fan
Member since Aug 2005
3240 posts

re: The Greyskull Methods- A Primer
Thanks man!

Right not here is what it looks like.

I am 230Lbs, Down 40lbs since July. I am using Avatar and doing a conservative reverse. Trying to keep fat gain to a minimum.

Greyskull Base:

DL - 280 (Trying to get to 350.
Squat- 250 (Stalling but trying to get up to 300)
Bench- 250 (Getting close to where I want to be)
Press- 150 (Also close to where I want to be)

Accessories:

A.
Weighted Chin-ups- 25lbs
Farmers Walk- 50lbs in each hand

B.
Curls
Rows- 160lbs

On Mondays I finsih with 6 sets of 10 burpees.
On Wednesdays I finish with jump-ropes
On Friday finsih with Crossfit style Cindy (5 chins, 10 pushups, 15 air squats.) (I am up to 6 sets)

I do pushups and chins throughout the day. I am currently banging out 25 pushups thought the day.

This is essentially the workout I have been doing for months. I'm about to go out of the country for a week and I would like to mix it up some when I get back. I want to continue my progress on Squats and DL and hold steady on the other two mail lifts.

This post was edited on 3/13 at 2:43 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
11205 posts

re: The Greyskull Methods- A Primer
Outside of those listed what other goals do you have?

Are you happy with your body composition? Of not what would you change?

Would you like to shed some fat, do you want bigger arms, etc.


arktiger28
LSU Fan
Member since Aug 2005
3240 posts

re: The Greyskull Methods- A Primer
I feel pretty comfortable with my body fat for the time being. I'll probably cut again but it will be a while. Bigger arms are always nice. I am very intrigued at getting better with body weight training and have really been enjoying stretching more.

So all in all I would say maintain my presses, continue to progress on DL and squats. Step up my body weight game and let my body react how it will provided it doesn't get fatter. Bigger arms wouldn't be bad either.

I should say all I have at this time is a power rack with steel weights and a couple of sets of dumbells.


lsu777
LSU Fan
westlake
Member since Jan 2004
11205 posts

re: The Greyskull Methods- A Primer
Ok so take a look at doing the gslp stuff the sleeves plug in. This should help you pack some size on the arms. I would add some heavy barbell curls with very slow negatives twice a week also.

While doing this really focus in on working toward villian challenges 1,2,3,5. Give yourself another 12 weeks or so on the stuff the sleeves with the bodyweight frequency stuff really pushing yourself to meet the challenges by whatever deadline you set.

In the mean time see about buying a cheap set of wooden gymnastics rings. This can add a ton of variety and also will allow you to learn something fun.

A great setup that allows you to maintain/gain strength is a setup like this

Day 1-Upper body
Day 2-Lower body

Day 4- bodyweight skill work
Day 5- strong man work

Allows for one to have a lot of fun and variety in the training. Throw in some Viking conditioning twice weekly and it's a recipe for. Great time with great results.


Another way you could go is by moving to the greyskull lci program with a variant of the main lifts for the lift portion of the program. I love the lci setup and think it's one of the most sustainable programs out there.


first pageprev pagePage 16 of 43next pagelast page

Back to top

logoFollow TigerDroppings for LSU Football News
Follow us on Twitter, Facebook and Instagram to get the latest updates on LSU Football and Recruiting.

FacebookTwitterInstagram