re: The Greyskull Methods- A Primer

2-3 min but you will need to warm up on the basic lifts.

So Monday it would look like this for press and squat assuming 135lbs working weight for press and & 225 for squats

Press- 1 min rest between warm up sets
Bar x 10
75 x 8
95 x 5
115 x 3
125 x 1

135- working sets

Squats-1min to 90s rest between warm up sets
Bar x 10
95 x 10
135 x 8
165 x 5
185 x 5
205 x 3
225- working sets

Rest of the lifts shouldn't really need a warm up. Pretty much only the 4 main lifts do.

I might do the fat loss version as the volume is lower during this RFL. Maybe add one plug in.

Great post, thank you for compiling this in a simple form

Btw guys sorry for a few of the mistakes and the grammar, will try to fix some time this week.

I will put up 8 week templates to bring up lagging body parts also prolly by Friday but if not some time next week. Also will get the rest of the greyskull methods up....then off to Lean gains then 5/3/1


Need to get the links up in the compilation thread also.


Also please post any templates you find or articles related to greyskull along with questions and I will do my best to answer. I am slow at work right now but prolly about to pick up so things might be a little slower than they have been from me.

Done

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GSLP with Greyskull Gladiator Linebacker Focus

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I think this is the version I'm going to go with to try and burn some fat. frick burpees, but it's time to nut up.

Will it be a big deal if I add a workout of strictly arms on saturdays? 6 sets of some type of curl variation and 6 sets of tricep work?

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Will it be a big deal if I add a workout of strictly arms on saturdays? 6 sets of some type of curl variation and 6 sets of tricep work?

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its not a big deal but its going to affect your big lifts that actually matter and its going to be a waste of time.

If you want to workout 4 days, there is a 4 day split in the book. Just alternate the curls and weighted chins and then plug in dips, skull crushers, reverse bench and close grip bench everyday as your tricep exercises.

Everything else would stay the same from the linebacker focus on an A/B schedule over the 4 day split. The 4 day split is on page 54.

i would run it something like this

Day1-
Bench
sitting overhead DB press-3x8-12
Ring or Fat Man Row-Bodyweight x 100 total reps
EZ Bar Curls-2x10-15
Close Grip Bench-2x8-10


Day2-
Deadlift
front squats-2x12-15
Weighted Chins-2x6-8
Dips-bWx100 total reps
HiiT-workout from book


Day4-
Press
DB Incline Press
Ring or Fat Man Row-Bodyweight x 100 total reps
Straight Bar Curls-2x10-15
Reverse Grip Bench-2x8-10

Day 5
Squats
Racked Deads
Weighted Chins-2x6-8
Dips-bWx100 total reps
HiiT-workout from book


Frequency method bodyweight stuff like pushups/chins/situps and especially burpees would be everyday. Neck Harness if you have it would remain the same also.


The above is doable and would not have you doing a arm day only sacrificing recovery.

Yea I have some I will post.

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I think it was Bus? who shared a spreadsheet that auto calculates all that stuff for you based on Greyskull.

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yep, I have one that does Phraks Greyskull

LINK

It'll be a cheat day for me.