re: The Greyskull Methods- A Primer

Hey all, just checking in, still progressing with no resets yet, although I am microloading some of the weight progressions.. Finally hit an unassisted chin up but barely so doing those but still using negatives and static holds and have progressed down to a skinnier band on my assisted chin ups, once I hit 5x5 on that band, I will finally be down to the skinniest band offering the least assistance so all in all, still trudging forward. I Don’t necessarily feel beat up by frequency pushups done 6 x a week but I have been reading articles suggesting that frequency work would be more ideal done every other day because you only grow stronger and the muscles recover when you rest. It’s kind of gotten me questioning if frequency work is better done on less days per week? Your thoughts?

Thank you for clarifying this. I’m at 5 sets of 18 reps now. I would estimate I’m about 6-8 reps short of failure in each set, once in a while a set might feel a bit harder but overall I’m not feeling any tendinitis or CNS fatigue. Do you think I should stay at that # of reps for a while and add a set each week iir two. How should I progress from here?

Late to the party but I’m finishing up my second round of insanity max:30 in two weeks. Im going to start hitting the gym again and going with this program from the book:



Anyone have any experience running this protocol while eating a strict keto diet with an 18:6 IF? How are you doing meal timing, overall energy levels, fasted lifting? What’s your protein intake look like and have you run into issues with gluconeogenesis due to protein increase and/or supplementation?

Thanks for the help and this thread is an amazing resource. I’ve used it to clarify several points in the book where you can tell JP is in no way a scholar.

I feel so great <20g carbs my mental clarity and energy has increased so profoundly I don’t think I want to increase the carb intake. I know I will sacrifice some strength in this regard, but intend to supplement with creatine. I always hear the threat of gluconeogensis, but most of the time people disregard it. The whole keto thing is tough because there are not any real authoritative sources outside of Dom D’Agostino the majority have zero qualifications and even some Chiropractors trying to pass themselves off as real “Drs” which most people associate with physicians. Gives the whole WOE a bad name honestly.

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depends on what goal is

if fat loss is the goal

lift in the morning, eat 12-8


if strength and hypertrophy is goal and lifting afternoon

12-8
12-25%
4:30- 25%
post workout-8pm- 50% of calories.

Going to start on 27 AUG. Where do you start weight wise he really doesn’t address that? I’m assuming based on reading his book you can’t really go too low because you just double the increase for the next time right? For example if you do 225 on bench your AMRAP is 12+ the next time your increase would be 5lbs instead of 2.5 correct?

Correct, so just start low. Don't try and rush it.

quote:

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How would you design programming for someone with this setup.

- No squat/power rack (in the process of setting up one)

- Lifts starting from scratch

- Only have 2-3 x 1 hour sessions to hit the barbell a week.

- Have a doorway pullup bar at home.

I've been doing high volume basic bodyweight work but now looking into lifting again.

Thanks for all your help so far!

I read a Wendler piece before where he recommended subbing bench for rows, and squats for cleans. Press you clean up before a set and deads stay the same.

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Day 1

Front Squat - 3x5+ (clean Weight UP)
Thrusters - 5x10
SLDL - 5x10
Weighted Close grip Pushups- 5x10
(chins between all sets above)

Day 2

Deadlift - 1x5+
Press - 5x10
Rows - 5x10

Curls/Triceps/Rear delts(use plates for reverse row) - 3x10 giant sets