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theward
LSU Fan
Member since Jan 2005
87 posts

re: The Greyskull Methods- A Primer
This is a great breakdown. I'm currently running Starting Strength (just started a few months ago) but I've added some additional exercises for fat loss. Looks like Greyskull may be the better fit.

I've got about a month left on my current run, will probably switch to this after. Thanks for this breakdown.


Polar Pop
USA Fan
Member since Feb 2012
10420 posts

re: The Greyskull Methods- A Primer
After a 5 year gym hiatus I will be starting Greyskull tonight. Going to do the LSU777 Aesthetics version.



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CptBengal
USA Fan
BR Baby
Member since Dec 2007
71661 posts

re: The Greyskull Methods- A Primer
quote:

lsu777


thanks for this post!

I think I'm going to try a 4 day variant next switch...in early august.


lsu777
LSU Fan
westlake
Member since Jan 2004
16212 posts
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re: The Greyskull Methods- A Primer
Glad to see everyone getting something out of this.


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Tiger Ryno
Houston Astros Fan
#WoF
Member since Feb 2007
95249 posts

re: The Greyskull Methods- A Primer
This intrigues me. I soared to new strength heights last year doing wendler 5/3/1 but also got fatter. I did the program with an already herniated l5/s1 on my right side and eventually cause an imbalance on the pull on my deadlift and wrecked my left side. I made a career decision to give up doing deadlifts of any serious weight anymore. How would I do this program and replace that lift? I've also had to take the last 5 weeks off from lifting due to elbow tendonits that just won't go away. I'm targeting august to get back after it but obviously Will have to do a serious reset.chins are out of the question for my elbow issues. What should I do to replace?
This post was edited on 7/13 at 10:18 am


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
40786 posts

re: The Greyskull Methods- A Primer
Are you comfortable with rack pulls?


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Lester Earl
Baylor Fan
Kamaratard
Member since Nov 2003
255588 posts

re: The Greyskull Methods- A Primer
Any access to a hex bar for dead lifts?


SabiDojo
South Alabama Fan
Open to any suggestions.
Member since Nov 2010
82072 posts

re: The Greyskull Methods- A Primer
There's a hex bar at my gym and I really want to try it.

ETA: Are they better for people who have back problems?
This post was edited on 7/13 at 12:34 pm


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
20049 posts

re: The Greyskull Methods- A Primer
Pendlay Row and Kroc Row.


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Cash
SMU Fan
Vail
Member since Feb 2005
36303 posts

re: The Greyskull Methods- A Primer
Hex bar is easier to get under the weight, easier on the back and puts more work on the legs.

I had pretty major back issues from a car wreck which I aggravated at work. Did PT for six months or so. Eventually I was able to dead lift with a hex bar. No I can use the straight bar with heavy weight again.

I still mix in the hex bar some.


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Lester Earl
Baylor Fan
Kamaratard
Member since Nov 2003
255588 posts

re: The Greyskull Methods- A Primer
Yea like he he said it becomes a little more leg dominant by centering the weight. Less focus on your posterior chain


lsu777
LSU Fan
westlake
Member since Jan 2004
16212 posts
 Online 

re: The Greyskull Methods- A Primer
Everyone made good decisions. From reading pretty much everything johnny pain has written he would prolly suggest the following order of replacements

1. Trap bar deads
2. Rack pulls
3. Yates row
4. Pendlay rows
5. Kroc rows

But before he went there he would suggest things like snatch grip deads or power clean or speed pulls so you are still pulling from the floor but you are using much lighter weights and reinforcing the speed you need to pull from the floor with. But you are going to have to see what causes pain and what doesn't.

This program is not set in stone though. Granted deadlifts are corner stone if the program don't do a lift if it causes you pain and sets you back in other areas. 99% of us on here are not competing, do what you can and progress as much as you can.


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DarthRebel
USA Fan
Tier Five is Alive
Member since Feb 2013
14938 posts

re: The Greyskull Methods- A Primer
Are there any good apps out there for this? One of the things I loved about SL/SS is that dang app.


lsu777
LSU Fan
westlake
Member since Jan 2004
16212 posts
 Online 

re: The Greyskull Methods- A Primer
No, but if you just create a spreadsheet you can do it from your phone.


DirtyMikeandtheBoys
LSU Fan
Member since May 2011
18949 posts
 Online 

re: The Greyskull Methods- A Primer
(no message)
This post was edited on 7/25 at 7:21 am


lsu777
LSU Fan
westlake
Member since Jan 2004
16212 posts
 Online 

re: The Greyskull Methods- A Primer
Maybe you should readjust your thought process as more isn't always better. Recovery has to come into play.

If you really wanna do that amount of look at Christian thib's best damn program for natural lifters. But you aren't going to be in the gym for 2 hours now should you 6 days a week if you are a natural lifter.

Or do a double push pull legs split.

You have to understand that there is an inverse relationship between volume/cns stress and frequency. Meaning if you are doing enough volume to take 2 hours in the gym 6 days a week, you are not recoverying if you do it for any appreciable amount of time and for anything other than shocking your body.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
20049 posts

re: The Greyskull Methods- A Primer
I have actually read studies and it shows that you should lift the muscle at least twice a week. One week is too long in between. That's why I do the less boring in the BBB and do the opposing exercise another day.


DirtyMikeandtheBoys
LSU Fan
Member since May 2011
18949 posts
 Online 

re: The Greyskull Methods- A Primer
(no message)
This post was edited on 7/25 at 7:19 am


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
20049 posts

re: The Greyskull Methods- A Primer
Maybe look into Juggernaut method


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lsu777
LSU Fan
westlake
Member since Jan 2004
16212 posts
 Online 

re: The Greyskull Methods- A Primer
For a natural lifter I believe three times a week frequency is best but you can't do that with tons of volume. Christian thib talks about the studies in the article on "the best damn plan for natural lifters".

Chad Waterbury and many others talk about this also along the classical Russian texts on the subject. But with higher frequency you have to throttle the volume.the goal has to be maximum protein synthesis with the least amount of protein breakdown and the least amount of cns stress.

Daunte trudal talked extensively in the original cycle for pennies thread and in the origins of the D.C. Programs. You can't blast away for two hours with an assload of volume hitting the muscle from every angle and expect to be ready to do it again in 2 or 3 days. It's just not possible for any length of time. It's fine for a few weeks but eventually you will get cns fatigue. This goes for natural or enhanced lifters.

Bomba and the other Russian text speak of this and what I alluded to in the frequency ba volume post. Must cut volume for that type of frequency.


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