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Message
re: The Greyskull Methods- A Primer
Posted on 12/27/18 at 10:50 am to lsu777
Posted on 12/27/18 at 10:50 am to lsu777
GREYSKULL RESULTS, 4 weeks in (all figures are 5 rep working sets)
Bench: up 15 lbs. I struggled with bench early on. Now I’m blasting out 13 reps with the weight I couldn’t get 3 reps on earlier this month.
Press: up 15 lbs. Press has been awesome and I have enjoyed it.
Squat: up 55 lbs. Squat is getting hard. I hope to continue progressing on this lift.
Deadlift: up 30 lbs. Deadlift has been getting challenging and I am finally starting to feel it the next day. I have enjoyed deadlifting though.
I have also been doing the push-up frequency circuit, and now I’m doing 6x11 pushups daily. I will be doing 6x19 daily at the end of my 12-week cycle.
My arms are bigger, as are my shoulders and legs. I feel stronger too. My waist is a little thinner as well. Overall, there are not too many aesthetic changes yet, and that’s okay.
Routine modifications going forward (YOUR SUGGESTIONS ARE WELCOME):
Add a third AMRAP set for barbell curls
Add a third AMRAP set for close grip lat pullfowns
Add 2x12 incline bench on Wednesdays
Bike 4 miles at a 3:30/mi pace each Wednesday, increasing mileage by 0.5 mi every week
Run 1 mile at a 10 minute pace on Saturdays, increasing mileage by 0.5 mi every two weeks
Should I add some more shoulder or triceps work? I get a lot of tricep work doing push-ups, bench, and press. What about calves? My goal is to lose a little weight too, because I’m still a little pudgy.
Thanks all
Bench: up 15 lbs. I struggled with bench early on. Now I’m blasting out 13 reps with the weight I couldn’t get 3 reps on earlier this month.
Press: up 15 lbs. Press has been awesome and I have enjoyed it.
Squat: up 55 lbs. Squat is getting hard. I hope to continue progressing on this lift.
Deadlift: up 30 lbs. Deadlift has been getting challenging and I am finally starting to feel it the next day. I have enjoyed deadlifting though.
I have also been doing the push-up frequency circuit, and now I’m doing 6x11 pushups daily. I will be doing 6x19 daily at the end of my 12-week cycle.
My arms are bigger, as are my shoulders and legs. I feel stronger too. My waist is a little thinner as well. Overall, there are not too many aesthetic changes yet, and that’s okay.
Routine modifications going forward (YOUR SUGGESTIONS ARE WELCOME):
Add a third AMRAP set for barbell curls
Add a third AMRAP set for close grip lat pullfowns
Add 2x12 incline bench on Wednesdays
Bike 4 miles at a 3:30/mi pace each Wednesday, increasing mileage by 0.5 mi every week
Run 1 mile at a 10 minute pace on Saturdays, increasing mileage by 0.5 mi every two weeks
Should I add some more shoulder or triceps work? I get a lot of tricep work doing push-ups, bench, and press. What about calves? My goal is to lose a little weight too, because I’m still a little pudgy.
Thanks all
This post was edited on 12/27/18 at 11:04 am
2
Posted on 12/27/18 at 3:26 pm to Tornado Alley
How about instead of adding the above(besides the biking, keep that), add/do these things
Conditioning from the book 3 days a week.
Run 1 mile on Saturdays and try to lower time, not add milage
Add 30 min of fasted walking 6 days a week.
If your goal is aesthetics then best thing you can do is lose the fat. Worst thing you can do is just add volume for the sake of volume. Focus on the current lifts and driving up those poundages and hit the Conditioning hard focusing on getting in better and better shape.
Conditioning from the book 3 days a week.
Run 1 mile on Saturdays and try to lower time, not add milage
Add 30 min of fasted walking 6 days a week.
If your goal is aesthetics then best thing you can do is lose the fat. Worst thing you can do is just add volume for the sake of volume. Focus on the current lifts and driving up those poundages and hit the Conditioning hard focusing on getting in better and better shape.
Posted on 12/27/18 at 3:49 pm to lsu777
I will add the running and fasted walking starting next week.
After the 8 week mark, I may add the conditioning.
So don’t add the AMRAP sets to the curls and pulldowns? Keep them at 2x10?
After the 8 week mark, I may add the conditioning.
So don’t add the AMRAP sets to the curls and pulldowns? Keep them at 2x10?
Posted on 12/27/18 at 4:48 pm to Tornado Alley
The last set can be amrap but both sets should be to failure, you should be failing in that range on both sets. No need to add another set. Are you doing chins too?
Posted on 12/27/18 at 5:21 pm to lsu777
I am not able to get more than 2 right now.
Posted on 12/27/18 at 9:40 pm to Tornado Alley
Do them as often as possible. Try for a total of ten a day right now however you can get there.
Posted on 12/28/18 at 6:07 am to Tornado Alley
quote:
GREYSKULL RESULTS
Thats some serious gains right there! Good work!
As LSU Said best bet for your Back and arms are the frequency chins. Only if you for whatever reason cannot chin, should you add the 3rd sets for curls/pulldowns IMO. On workout days I like sets of chins between lower body warmup and worksets.
Pushup homework will be plenty extra work for your tris, chest and shoulders. Now If you want to add inclines I would add them as 3rd pressing movement 3x5+ for ABC rotation (mon bench, wed press, fri inclines). But I would wait until your press/bench stall before doing that.
Calves could be added to any day if you have small calves and need to bring them up (otherwise they come along with squats/deads just fine). Start with 1x week (wed probably) with 1x10-15 to failure DC way: stretch 15s, explode up, and lower 5s. Repeat. After 8 weeks you can increase to 2x week If needed.
This post was edited on 12/28/18 at 6:18 am
Posted on 12/28/18 at 7:33 am to DarkSk0ll
^
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|
Yep
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Yep
Posted on 12/28/18 at 8:48 am to DarkSk0ll
What about chin negatives to help me along? I could add those in the meantime?
Here’s how weeks 5-8 will look:
Base Greyskull
Barbell curls 2xAMRAP on bench day
Close grip pulldowns 2xAMRAP on press day
Push-up frequency
Bike 4 miles (adding 0.5 miles weekly) each Wednesday
Run one mile each Saturday and try to lower my time each week
I should add chin negatives to this. Or should I do the chin machine and work from there?
Anyone have a link for a good quality chin up bar I can install or keep at the house? I’m gonna get over this hurdle dadgumit.
Here’s how weeks 5-8 will look:
Base Greyskull
Barbell curls 2xAMRAP on bench day
Close grip pulldowns 2xAMRAP on press day
Push-up frequency
Bike 4 miles (adding 0.5 miles weekly) each Wednesday
Run one mile each Saturday and try to lower my time each week
I should add chin negatives to this. Or should I do the chin machine and work from there?
Anyone have a link for a good quality chin up bar I can install or keep at the house? I’m gonna get over this hurdle dadgumit.
This post was edited on 12/28/18 at 9:38 am
Posted on 12/28/18 at 9:47 am to Tornado Alley
Chin negatives are great but since you can do one, your best bet is to just grease the groove doing sets before work and all afternoon and night.
If you want to get a nice chin bar the rogue jammer bar is awesome.
If you want to get a nice chin bar the rogue jammer bar is awesome.
This post was edited on 12/28/18 at 9:52 am
Posted on 12/28/18 at 11:26 am to lsu777
I am in a rental so I don’t wanna mount anything on the walls.
Any recs for freestanding pull up bars?
Any recs for freestanding pull up bars?
Posted on 12/28/18 at 11:39 am to Tornado Alley
Posted on 12/28/18 at 11:48 am to OleWarSkuleAlum
The one ows posted
Posted on 12/28/18 at 12:36 pm to OleWarSkuleAlum
Does that pull up bar cause any damage to your door frame?
Posted on 12/28/18 at 12:41 pm to Tornado Alley
quote:
Does that pull up bar cause any damage to your door frame?
I’ve had it for probably 10 years no damage noted.
Posted on 12/28/18 at 2:38 pm to OleWarSkuleAlum
I don’t feel comfortable using a doorframe pull up bar. I don’t wanna damage the door, frame, molding, etc., seeing as how I’m renting my home.
How about any other options? I’m looking at just getting a tower rack and going from there
Anyone heard of this? Perfect pull-up bar
How about any other options? I’m looking at just getting a tower rack and going from there
Anyone heard of this? Perfect pull-up bar
This post was edited on 12/28/18 at 2:42 pm
Posted on 12/28/18 at 6:09 pm to Tornado Alley
Still has to be screwed in the frame. Get a tower
Posted on 12/30/18 at 2:28 pm to lsu777
Do you happen to have an excel spreadsheet for the LCI program? TIA
Posted on 12/30/18 at 4:27 pm to Tman928
No I dont
Posted on 1/1/19 at 1:52 pm to lsu777
I'm reading his method now. I like working out 4 times a week, but I've also been rock climbing / skiing too, so I may not do his 4 times a week method.
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