re: The Greyskull Methods- A Primer

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LSU777 GSLP for Aesthetics
Week 1:
• Monday-
o Press-2x5,1x5+
o High Incline DB Press-3x10-12
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Squat-2x5,1x5+

• Wednesday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Deadlift-1x5+

• Friday-
o Press-2x5,1x5+
o High Incline DB Press-3x10-12
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Squat-2x5,1x5+

Week 2:
• Monday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Squat-2x5,1x5+

• Wednesday-
o Press-2x5,1x5+
o High Incline DB Press-3x10-12
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Deadlift-1x5+

• Friday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Squat-2x5,1x5+

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If I do this, would doing some cardio on Tuesdays & Thursdays be helpful? I seem to be stuck around 163 lbs (height: 5'5", age: 40), although how I look is more important than weight itself, I really want to tone up my midsection. I'll try to post a picture in a little while. I would say I'm between 23-25% BF. I would like to get as close to 15% BF as I can reasonably maintain.

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Press-2x5,1x5+

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Is this all at the same weight?

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If I do this, would doing some cardio on Tuesdays & Thursdays be helpful? I seem to be stuck around 163 lbs (height: 5'5", age: 40), although how I look is more important than weight itself, I really want to tone up my midsection. I'll try to post a picture in a little while. I would say I'm between 23-25% BF. I would like to get as close to 15% BF as I can reasonably maintain.

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Do this

Diet- 163*12.5= 2035 calories
Protein- 300g daily- 1200 calories
cabrs- no carbs on non lifting days, no carbs after 2pm on lifting days

Cardio- pick any two out of these books and do one on wednesday and one on saturday. 12 min time cap on the exercises. If you can't finish in 12 min, do your best and record the reps completed and try to beat it next time.


Also you can do fasting walking every morning. Goal is to eventually get to 360 min a week. Read this

Thanks. I've really been feeling demotivated lately and need to kick things up a notch. I've been dealing with a sore lower back on my right side. Getting a massage has helped with backing off on weight for some lifts. Here are some pictures from 1.5 weeks ago. I suck at taking pictures.

I'm just starting GSLP with Phraks variant. Confused on the warmup I should do each exercise. I read what you wrote in the original post but not really following. Start with bar only and then....?

Hey brother check your email when you get a minute.

Just checking in and looking for an opinion of my next cycle. I finally had to reset, I was hitting some exercises for 2x3, 1x3+ reps, went backpacking and was completely wrecked from climbing mountains took the last week off and after checking in with John Schaefer on Instagram on a few things here’s my next long cycle I have planned. Two things, my back takes a beating from my job and isn’t in my opinion 100% but going to doctor will have to wait. It’s fine for most part but I just feel spinal loading movements are a risk don’t want to take for now but I still want to work my legs. Here it is:

Monday: hipbelt squat 2x8,1x8+
Standing press 2x5,1x5+
Inverted bodyweight row 2x6-10
Plank progression I found

Wednesday: low Incline bench 2x5, 1x5+
Sumo deadlift or trap bar deadlift 1x5
which one would be easier on low back?
Inverted bodyweight row 2x6-10
Plank progression

Friday: Seated press from pins in rack 2x5,1x5+
Kettelbell goblet squat 2x10, 1x10+
Dumbbell step ups ( not sure of set/rep progression)
Inverted bodyweight row 2x6-10
Plank progression

Week 2 would alternate between incline press and close grip bench

Homework:


Weekly 5x per week nightly eccentric chin ups building up to 6-10 negatives five x per week

Frequency method pushups but using peaking plan I found again done 5 times per week frequency sets throughout the day

How does this look? Over or under training? Solid minimalist plan? Goals are get better at chins, pushups, and add strength and a little muscle while emphasizing a minimalistic approach and recovery/protecting back..

Here is grease the groove pushup plan I found, pls give me your thoughts

LINK /

Finished up week 6. Progressions minus the OHP are going pretty great. What I’ve realized especially on squats is even with the double increases each session I’m still getting 10+ on the AMRAP. It’s more about getting used to the weight on my back than muscular strength for me at this point.

yep like Deafjam said, eventually you will hit a wall with squats like you have with OHP. But its as simple as resetting and eventually switching out the exercise only to evnetually to return to back squats and blowing past the previous PR's

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Couple questions, should I try Sumo or atick with Trap bar deads? I have very long arms and just concerned about keeping low back feeling ok?

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trap bar

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aiming for 150 repetitions total each day
Week 1: 6 sets of 25
Week 2: 5 sets of 30
Week 3: 4 sets of 35 (only 140 reps, so add in a set of 10 reps)
Week 4: 3 sets of 40 (only 120 reps, so add in a set of 30)

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above is from the link. Instead of moving to the peaking portion of the program as written add 20% to 150 so move to 180 a day.

Week 5: 7 sets of 25
Week 6: 6 sets of 30
Week 7: 5 sets of 36
Week 8: 4 sets of 45

add 20% again so go to 215 and repeat. keep doing that until you are doing mutiple sets a day of 75 with ease

also take a week long deload every 8 weeks.