re: The Greyskull Methods- A Primer

You can keep doing those, don't over do it though, gladiator is hard enough as is.

Jump rope will help with footwork but not vertical really. If vertical is what you are after try explosive jumps with bands. Explosive jumps too after squats just jumping as high as possible.

Jumping squats, explosive lifts like snatch and clean, jump linges are your best bet but unless you are a true athlete I don't recommend jumping with weights. Too rough on the body. Uses bands instead.

Every set of squats though should feel like you are trying to jump with that weight on your back. Explode, explode, explode.

Maybe I missed it in the book, but I skimmed through it again and didn't see anything about deloading.

Yea, she did chest to ground with a jump and hand clap overhead. She's small but has an engine. Overall she is way better at Crossfit than me.

How often should I deload, every 9 weeks?

Had to reset on Bench with this being my first workout. The weight ended up being the weight I started with about 9 weeks ago and went from 12 to 18 reps. Felt like I could've squeezed out 20, but I work out alone so if I start to struggle I rack it.

Ever have any progress trying to lean out “recomp/maintaining” over a long period of time?

I’m at the point where I’m content with my size and maybe upping cals on lift days dropping them on days I’m off.

absolutely.

the LCI program is specifically designed for this, but you can use the regular LP to do this also

-Very high protein-300g +

-no added fat other than what comes in the meat you are eating.

-carbs held to 100g or so all in the peri workout window and only on lift days.

- 60g simple carbs and 20g protein in shake post workout. this does not count against above totals.


as far as the program goes, not sure which template we are using, but we do this in order as we plateau after making the changes in diet above.

1) add 1 conditioning session on wednesday. Comes from conditioning book. 15 min time cap.

2) add second conditioning session on saturday. Comes from conditioning book. 15 min time cap.

3) add in fasted walking in the morning. start with 20 min 4 or 5 times weekly.

4) add time and days to the fasted walking until we reach 360 min daily.

5) add 10-15min walk after every meal.


after this we start lowering calories. but its progressive over time. most people will meet their goals with the above eating about 2000-2500 cals a day.

if you have more specific questions or want to post your stats and current template i can lay it out step by step for you.

Long time lurker here. For last month I have been doing the GSLP for Hypertrophy with Rotating Lifts. Before that I was doing phraks version. Just have a few questions.

Should I do the version of dips to hit the chest or the tris?

Can I add barbell row in there on bench day? I really like doing them for some reason.

I like to throw in calf raises ,ab work, back ext in between my sets is this fine as long it’s not hurting my lifts?

Lastly any tips to help my bench it’s really lacking and not progressing like my other lifts.

Thanks for any answers I may get.

quote:

---

Hi LSU777, great thread.

What do you recommend to a 42yo guy 6'1" 175lbs. Just starting out?
I landed recently a job working from home, so I find myself with quite a bit of time to dedicate to lifting and building my physique.

I started the frequency method for both push ups and chin ups over the weekend, and want to start hitting the gym tomorrow so I'm trying to come up with a GSLP program.

I feel that I'm quite thin in my upper body, legs are more developed due to history of playing soccer, so I'd like to build considerable more lean muscle with focus on the upper body and burn some of the "skinny fat" accumulated over the last few years.

---

Start with the base plus bodyweight chins all three days for 4 weeks then move to

LSU777 GSLP for Aesthetics

I just had surgery so spending my time off trying to find something new that will give me more results. Found this thread and will give it a try. I don’t have a home gym and my gym doesn’t have 1.25 or 2.5 plates. So my progressions will be at 10lb increments. Is that ok?

Was going to do the above what you said for 4 weeks and then do the aesthetics template. Thanks for all this info!

Looks like I’ll need a set of micro weights to go up 1.25, 2.5 and 3.75 since the smallest is 5lbs.