re: The Greyskull Methods- A Primer

Or I could just do

A.
Press
Front Squat

B.
Press
Deads

Plus chins and pushups maybe?

Thanks , I dropped down like you said and will continue that. I think with the busy season starting at work ( I’m a mailman) and a more hectic schedule with daughter starting school back up , my recovery will be better with a simple two day a week strength template and still allowing more time for bodyweight work and two conditioning sessions. How does this look?

(Tuesday)

1. Press 2x5, 1x5+
2. Squat 1x5,1x5+
3. KB Goblet squat 1x15-30, when I hit 30 reps, go to heavier kettlebell
4. Core work /planks/sit ups etc...

(Friday or Saturday)

1. Low Incline Bench 2x5, 1x5+
2. Trap bar deadlift or Rack pull 1x5+
3. Core work

5-6 days a week frequency pushups
3 x week negative chin up program/chin up singles
2x week interval/HIT cardio

Looks good brother.

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Should I do the version of dips to hit the chest or the tris? you can but the gslp for hypertrophy is getting you plenty of work on the tris quote: Can I add barbell row in there on bench day? I really like doing them for some reason. no problem, can even super set them if need be. quote: 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? calf and abs are fine, back should be getting plenty of work from the squats and deads unless you just are finding thats your weak point. quote: Lastly any tips to help my bench it’s really lacking and not progressing like my other lifts. is it not progressing and you have reset? how many times? if its more than twice sub it out. I would prolly sub it for close grip or heavy weighted dips.

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Thanks for the advice.

I took a week of because my shoulder was hurting and to give myself s little break.. I pretty much reset all my lifts so we shall see if it helps bench.

On the exercises in hypertrophy program that are 3x10 ,4x12 etc . How much should I be pushing myself . Should I do weight where I’m struggling to finish or drop down weight so I can do all reps with less of s struggle?

Finished Week 1. I’m basically going to reset I think in the sense now Inknow where I’m at weight wise and not add any weight to the progression next week. I think I might be doing too many or too much during the warmup sets. For example today on the squats I did 5xbar, 5x95, 5x135, 1x185 but on the second working set of 185 around rep 4 my legs went to jello. The AMRAP I could only do 3 reps of 185 with enough form to not potentially hurt myself. The first working set though I threw back 5 reps like it was nothing I was even considering bumping up the weigh.

That's a normal warmup. Reset the lifts by 15% follow the progression and double progression rules and it will short itself out shortly.

Honestly prolly here for now or bb.com greyskull home, strength villain is not very active right now.

No just Johnny moved onto other business interest for a while and let all of his greyskull stuff die out. He is making a comeback soon and while release a new book in a few months.

He also had some health and family problems that took him away from the business

W2D1 complete. Felt a lot better this time. Took a little more time between sets. Still finished in under 45 minutes which is awesome.

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How do you know hes planning a comeback and a new book?

Also, how far can one progress with barebones gslp in terms of strength and musclemass etc?

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Because we talk atleast monthly through email. He has been working on the book and has the gym back open and with a lot more new members and has been focusing on it much more then the past. Outside of his political involvement much of his work with the government has slowed including his work with military and state department work.

Last time i spoke to him he was heading to surgery the next day. But he stated that fro the first time in a long time he had the fire back concerning strength and conditioning.