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Hazelnut
LA-Lafayette Fan
Choclate City
Member since May 2011
14585 posts

re: The Greyskull Methods- A Primer
How long should one wait between each set? The basic program seems like a 20 minute workout starting out (before you get to the point where you have to do extensive warm ups)


lsu777
LSU Fan
westlake
Member since Jan 2004
10334 posts

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.



Hazelnut
LA-Lafayette Fan
Choclate City
Member since May 2011
14585 posts

re: The Greyskull Methods- A Primer
Gotcha. Thanks for all the great info


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
15017 posts

re: The Greyskull Methods- A Primer
I might do the fat loss version as the volume is lower during this RFL. Maybe add one plug in.


tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
5835 posts

re: The Greyskull Methods- A Primer
I bookmarked. I need to hit fat loss. Hoping to see good results from what I'm doing diet/workout wise at the moment!


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burgeman
Southeastern LA Fan
Member since Jun 2008
8899 posts
 Online 

re: The Greyskull Methods- A Primer
Great post, thank you for compiling this in a simple form


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Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
35681 posts

re: The Greyskull Methods- A Primer


lsu777
LSU Fan
westlake
Member since Jan 2004
10334 posts

re: The Greyskull Methods- A Primer
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.


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Chicken
USA Fan
Jackassistan
Member since Aug 2003
14039 posts

re: The Greyskull Methods- A Primer
Hello, please edit title and remove all caps


lsu777
LSU Fan
westlake
Member since Jan 2004
10334 posts

re: The Greyskull Methods- A Primer
Done


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Lazy But Talented
New Orleans Saints Fan
Dallas
Member since Aug 2011
10946 posts

re: The Greyskull Methods- A Primer
quote:

GSLP with Greyskull Gladiator Linebacker Focus


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?
This post was edited on 6/7 at 8:47 am


burgeman
Southeastern LA Fan
Member since Jun 2008
8899 posts
 Online 

re: The Greyskull Methods- A Primer
Someone really needs to make a good app for greyskull that includes a warm up weight calculator to go along with the working weight.


lsu777
LSU Fan
westlake
Member since Jan 2004
10334 posts

re: The Greyskull Methods- A Primer
quote:

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?


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.


Doldil
Auburn Fan
The Ham
Member since Jan 2010
5881 posts

re: The Greyskull Methods- A Primer
I think it was Bus? who shared a spreadsheet that auto calculates all that stuff for you based on Greyskull. I know I use it everytime I go in to the gym and it has all my warmup weights listed...although it's only got 2 sets of warmups listed so I just kinda make it up as I go until I reach those specific numbers. Either way...it gives a good enough idea.



lsu777
LSU Fan
westlake
Member since Jan 2004
10334 posts

re: The Greyskull Methods- A Primer
Yea I have some I will post.


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
15017 posts

re: The Greyskull Methods- A Primer
But I like arm day.


busbeepbeep
New Orleans Saints Fan
Far, far away from Blue Oak
Member since Jan 2004
12808 posts

re: The Greyskull Methods- A Primer
quote:

I think it was Bus? who shared a spreadsheet that auto calculates all that stuff for you based on Greyskull.
yep, I have one that does Phraks Greyskull

LINK



lsu777
LSU Fan
westlake
Member since Jan 2004
10334 posts

re: The Greyskull Methods- A Primer
Well then do it but it's not the best way lol. Of course you know this already


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
15017 posts

re: The Greyskull Methods- A Primer
It'll be a cheat day for me.


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burgeman
Southeastern LA Fan
Member since Jun 2008
8899 posts
 Online 

re: The Greyskull Methods- A Primer
Started today, decided to use your template, so thank you


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