re: The Greyskull Methods- A Primer

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lsu777

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thanks for this post!

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

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?

Any access to a hex bar for dead lifts?

Pendlay Row and Kroc Row.

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.

No, but if you just create a spreadsheet you can do it from your phone.

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.

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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.