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lsu777
McNeese State Fan
westlake
Member since Jan 2004
9532 posts

re: The Greyskull Methods- A Primer
Phracks version that bus posted is one of the best templates because it's simple and it balances out pushing and pulling.


WavinWilly
Chicago Cubs Fan
Wavin Away in Sharlo
Member since Oct 2010
8224 posts

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.

This post was edited on 6/12 at 8:45 am


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9532 posts

re: The Greyskull Methods- A Primer
quote:

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


To me it matches perfect with the Leangains diet. Even better than Reverse Pyramid training that martin like so much, atleast until you get to advanced levels. Glad its working out for you, lmk if you have any questions.

Gonna finish up the write up on the other greyskull books this week and then start on an Leangains/IF primer next week.


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Salamander_Wilson
Member since Jul 2015
2668 posts

re: The Greyskull Methods- A Primer
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?

This post was edited on 6/12 at 9:55 am


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9532 posts

re: The Greyskull Methods- A Primer
so i assume no seated overhead presses either?

what about high incline press, can you do that?

if so I would just sub that in and maybe sub very low decline press in for flat bench and go from there.

are you able to do squats and dealifts?


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13721 posts

re: The Greyskull Methods- A Primer
IMO front shoulders are hit pretty well with bench and dips


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9532 posts

re: The Greyskull Methods- A Primer
Yep most defiantly are. Bill Starr talks about dips helping shoulder press a lot once you reach a certain weight on dips. Press is defiantly not needed but a high incline and flat or slight decline combined with dips and push-ups and face pulls would be great overall


burgeman
Southeastern LA Fan
Member since Jun 2008
8815 posts

re: The Greyskull Methods- A Primer
After day 1 I have to admit I'm pretty terrible with pullups, didn't even try weighted pullups.


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9532 posts

re: The Greyskull Methods- A Primer
Only way to get better is practice and to lose fat. Just keep doing the ladder method for pull-ups during every session with just bodyweight and concentrate on diet and you will be knocking them out in no time. Once you can do 10-12 dead hang chins the. Add weight slowly.


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Salamander_Wilson
Member since Jul 2015
2668 posts

re: The Greyskull Methods- A Primer
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?
This post was edited on 6/12 at 4:55 pm


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9532 posts

re: The Greyskull Methods- A Primer
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.


jeff5891
Chicago Cubs Fan
Member since Aug 2011
14104 posts

re: The Greyskull Methods- A Primer
I'm going to give this try for the Press, Deadlift,and accessory work.

Already doing a lot squatting in my barbell class/crossfit and strength for bench isnt important to me anymore since I partially seperated my shoulder from having shitty form with that movement


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9532 posts

re: The Greyskull Methods- A Primer
He has a section on how to implement with crossfit in the book by the way.


jeff5891
Chicago Cubs Fan
Member since Aug 2011
14104 posts

re: The Greyskull Methods- A Primer
Thanks I'll check it out


Seems to be similar to what my gym does. They focus on a lifting movement in the beginning, some accessory work, then the Metcon, which is usually btw 7-15min.

This cycle we aren't pressing (more Olympic focus), so we have a day for jerk and the clean instead of press and bench.

This post was edited on 6/12 at 10:40 pm


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Salamander_Wilson
Member since Jul 2015
2668 posts

re: The Greyskull Methods- A Primer
Thanks LSU777

You're awesome.


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9532 posts

re: The Greyskull Methods- A Primer
So all of the people running greyskull, how's progress going? I know Hulk has been killing it. Anybody hit sticking points yet?

I am starting the LCI program Sunday when I get back from vacation.


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
35200 posts

re: The Greyskull Methods- A Primer
Image: https://puu.sh/wHJIG/ca9f866500.png


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.
This post was edited on 7/12 at 10:17 am


tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
5590 posts

re: The Greyskull Methods- A Primer
Can someone shoot me an email with a template like Hulk's?

Wish they had an app.


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
35200 posts

re: The Greyskull Methods- A Primer
LINK



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

I didn't make this one.
This post was edited on 7/12 at 10:27 am


tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
5590 posts

re: The Greyskull Methods- A Primer
Thanks! I need to adjust my training for my upcoming running schedule.


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