re: The Greyskull Methods- A Primer

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In the mean time see about buying a cheap set of wooden gymnastics rings.

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I have a bar 8 feet high that goes across my powerrack for chin-ups. Could I attach the rings to that?

So what would the days of body skill work and strongman look like? Sorry to hound you with questions. This thread has been a game changer for me and your advice has been invaluable.

Also, is there any way I can get access to your google drive stuff again. I sent a request.

Email address? Look for one from a church.

So the inclusion of the bodyweight and strongman days are because I believe they build better real life strength and have very practical uses in the real world. Think moving your self freely through space and controlling your body through space, essentially athletisism. For strongman, not man objects you pick up on a daily basis are perfectly balanced like a barbell. Instead they are odd shaped, the weight shifts etc. Strongman prepares you for this.

So for bodyweight skill training( you would move to this once you can complete the pushup and chinup villain challenge. Until then just practice these moves). In no particular order, you would choose 1-2 push exercises, 1-2 pulls, handstands, an l-sit, front lever, back lever and a rope climb. Working the progressions. Progressions would be listed in overcoming gravity and building the gymnastics body in the gymnastics folder on my drive. Just request access to this

1) ring pushup
2) Archer ring pushups
3) dips
4) ring flyes
5) ring turnout holds
6) plaunche progressions
7) chins
8) ring rows
9) pullups
10) Archer chins/pullups
11) muscle up progressions
12) handstand
13) ring handstand
14) ring rollout(think about wheel)
15) l sit
16) back lever
17) front lever
18) skin the cat
19) Y shoulder raises
20) pistol squats
21) climbing rope pulls,,(million variations, just row on the dang thing until you can climb it, then get better at climbing it, start working the negative portion, climbing for speed etc) for the record the climbing rope is very hard, much harder than you remember
22) peg boards
23) any odd object climbing(think American Ninja warrior stuff)

I know some of this you don't have, just collect slowly when capable.

Again this is just a sample. Another good book to follow is the iron cross method book in my gymnastics folder. Combine 2 of the days since it's a three day program and run it as days 1/3 as "A" and days 5/8 as "B"

You will have to play around with it. Key is balance working all the areas of the body.the other key is making sure you stretch like crazy. Also on weeks you feel great you can add a second bw skill day the day after strongman.


For strongman it's pretty simple

Get a heavy bag, could just be an old army duffel bag filled with sand or could be sandbags from places like rogue and

Pick it up and put it down
Clean it
Push it over head
Carry it
Throw it
Row it
Curl it
Bench it carry it overhead for walks
Bear hug
Drag it etc
Squat it
Lunge it
Deadlift it

What ever you can think of, essentially just pick it up. Heavy sandbags should make up the majority of your strongman training.

Others could include
Farmers walk handles
Overhead barbell carries
Sled drags
Sled pulls with the climbing rope attached to it

Kegs- ask around for a damage one, Google how to make a strong man keg and do that. Now throw it, carry it, etc just like you do the sandbags

Slosh pipe- essentially a 12-15 foot section of 3" pvc filled half up with water so when you lift it, the water causes it to be unbalanced by sloshing around.

Tire flips
Sledge hammer on the tire

List goes on and on. Essentially the strong man stuff is to have fun. Just pick 3-4 things you like and 1-2 that you hate and do that for 8-12 weeks. Then switch it up. Progressing is pretty simple, you do more work in a certain amount of time, you add weight or you add reps/distance.

By all means this is not an all inclusive list. I suggest reading dinosaur training by brooks Kublik. It's on my drive. He goes over a lot if this.

Main thing is have some fun. Set some rep ors on your lifts since you aren't looking to continue to pack in the pounds to the bar anymore and set some challenges for yourself and give them hell.

Remember it's more about the work you do than when you do it so don't stress too much about if you are picking the right body weight stuff or strongman stuff, just enjoy it

Hey I posted here:

LINK

Just read through everything again and excited to get started.

Going to get my maxes over the next 2 weeks for the 4 lifts. And start the program April 2nd. I've maybe deadlifted twice since I switched gyms back in July so that should be fun.

I really need to improve my chinups. At 225 I can only bang out a few sets of 5-6 which is pretty embarrassing. Ideally want to be around 210 as well...shedding some fat will help with increasing chin up numbers.

This is after about 2+ years of consistent working out.

Bro-splits/frickarounditis but nonetheless.

I kind of avoided them for the most part since I am embarrassed.

But as of late I've been getting after them.

Ok wow, a lot of things going on here gonna take me a long time to type this out and frankly I had Abad day and will just be a dick so I'm gonna wait until tomorrow to answer this so bear with me.