re: The Greyskull Methods- A Primer

Really appreciate this. I've been doing it for a couple of weeks now. Really like it. The homework section was kind of glossed over by me going through the ebook but now that I saw your posts I'm squeezing pushups and burpees in wherever I can.



ETA: paired with a leangains cut diet. High carbs at maintenance cal levels on my 3 lift days, -20% calories on non-lift days.

I have 2 dislocated cervical discs and my neurosurgeon has forbidden me from doing OHPs.

Basically, lifting things over my head is a no-no.

What would you recommend as a variant in this program that would provide maximum shoulder hypertrophy?

IMO front shoulders are hit pretty well with bench and dips

After day 1 I have to admit I'm pretty terrible with pullups, didn't even try weighted pullups.

I can do every lift with no issue except for standing OHPs or any variant of seated military presses. Just causes too much strain on my neck unless I'm doing ridiculously light weight.

I can do Incline, flat and decline bench with no problems.

My only shoulder work currently is from Incline Bench press (barbell and dumbell), side cable raises, rows and face pulls.

Does High Incline Press just mean a higher angle (i.e. >45*) so that you're hitting the anterior deltoid more?

In your 'Aesthetics' routine you're doing OHPs and High Incline presses. I can do High Incline Presses ok, and this routine already calls for side raises and face pulls on the bench press day...so what could I substitute for the OHP's specifically? Or is it OK to just leave them out and alternate Incline and decline on bench days?

Keep everything the same but sub high incline for ohp and then dips in place of the highincline I had in there. This will allow your shoulders to get plenty of work but also keep the frequency in which chest is hit. Once you can do 12-15 bodyweight dips all the way down, add weight and start doing sets of 6-8.

Yes normal incline is 30*, high incline is 45*

Shoulder get you plenty of shoulder work with a little extra chest work.

He has a section on how to implement with crossfit in the book by the way.

Thanks LSU777

You're awesome.

First two days i was doing the standard curl/lat pulldowns the program calls for and I lost those #s when I redid the spreadsheet.

I'm working out at two different gyms so the machine #s vary.. the 90# tricep extension is at one gym where the counterbalance seems to be messed up, the 30# is at the other gym where you load up round plates on the machine. Less important exercises, at least. Considering trying to do nothing but barbell movements to prevent that kind of inconsistency.

My squats and DLs feel good. The squat shoes have helped immensely with hitting depth since I'm used to them. Had to adjust my stance a little and emphasize breaking at the hips and shooting them back to get the form down, but now I experience 0 knee pain at all when squatting. Usually had some right knee pain during the lift and for a couple hours after.

I also adjusted my bar position down into a full low bar squat. I was kind of in between due to shoulder mobility.. but I found some warmup exercises that help loosen up the shoulders to get me in position more comfortably. Now I'm having some wrist pain, so trying to figure that out. Got some wrist wraps during Prime Day, that should help.

As for DLs, I think I can handle more weight. I lose my balance sometimes when shooting my hips forward. But I don't want to stray from the programming; the lighter weight is good practice to get form on point before getting to really heavy stuff.

LINK



Use this one, just replace my #s with your own.

I didn't make this one.