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WaWaWeeWa
Member since Oct 2015
4138 posts

re: The Greyskull Methods- A Primer
quote:

DC way: stretch 15s, explode up, and lower 5s. Repeat. After 8 weeks you can increase to 2x week If needed.


Can you explain this in more detail?


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: The Greyskull Methods- A Primer
simply lift the weight explosively, hold it at the top 2-3 seconds, fight the negative down for 5 seconds, hold at the bottom trying to pull your toe into your shin for 15 seconds.

here is a video of it being done LINK


Mingo Was His NameO
LSU Fan
318
Member since Mar 2016
10443 posts

re: The Greyskull Methods- A Primer
Decided to go ahead and do a full reset with the new year.

Bench 155 2x5, 1x15
Close grip bench 105 3x8
Controlled down, uxplode up dips 3x10
Pull downs 3x8
Abs and conditioning.

I'm going to be sore tomorrow after being out of the gym since Christmas


OleWarSkuleAlum
Texas A&M Fan
Member since Dec 2013
5659 posts
 Online 

re: The Greyskull Methods- A Primer
quote:

I'm going to be sore tomorrow after being out of the gym since Christmas


Same here. I have DOMS like a MFer after my Monday workout. My deadlift workout this morning I’m sure is going to have me struggling to get out of bed tomorrow.


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: The Greyskull Methods- A Primer
Yea I start back tonight and I am going to be sore as shite. Starting the 60 day challenge I post in the other thread but doing the steak and eggs diet.


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
17704 posts

re: The Greyskull Methods- A Primer
For all y’all struggling out there, just know that squats seem to be easier on day 3 than they are on day 1.

Greyskull is the tittays


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Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
17704 posts

re: The Greyskull Methods- A Primer
777, please evaluate my conditioning plan for weeks 6-8 (I plan to ramp it up week 9-12):

Fasted walking for 45 minutes - Monday - Thursday
Bike 5 miles at a 3:45 minute pace (adding 0.5 miles each week) - Wednesday
Run 1.0 mile and try to beat my time each week - Saturdays

I’m trying to lose a little fat and gain muscle. My lifts are progressing fine and I’m doing the HW.

Thanks


OleWarSkuleAlum
Texas A&M Fan
Member since Dec 2013
5659 posts
 Online 

re: The Greyskull Methods- A Primer
Lsu777,

Took a couple of alternating weeks off in December. I decided to deload 15% this week which is week 19 for me. My squats are struggling for some reason....”

Previous working set on squats was 225 I decided to deload 15% which ended up being closer to 17% down to 185. I did this W19D1 (Monday) and felt like shite so decided to hold the weight for W19D3 (today Friday)

Warmup 1: Barx10
Warmup 2: 95x8
Warmup 3: 135x5
Working 1: 185x5 (felt good)
Working 2: 185x5 (rep 3 started getting right knee collapsing a moderate amount)
Working 3: 185xAMRAP (belted rep 3 severe knee collapse and rep 4 back fold. Stopped at 5th rep after Form terrible)

I thought it might be poor breathing and bracing but even belted I start to break down st the same point. Where do I go from here? Reset down to 165?


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: The Greyskull Methods- A Primer
Reset it down to 165 and set rep records. Concentrate on form and bracing and push it hard.


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
17704 posts

re: The Greyskull Methods- A Primer
777, anything to say about my conditioning plan a few posts above? Let me know if you have a chance. Thank you


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lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: The Greyskull Methods- A Primer
Conditioning plan looks great.


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OleWarSkuleAlum
Texas A&M Fan
Member since Dec 2013
5659 posts
 Online 

re: The Greyskull Methods- A Primer
quote:

Reset it down to 165 and set rep records. Concentrate on form and bracing and push it hard.


W20D1 In the books. I reset down to 165. Set a rep record with 12. My muscles weren’t giving out as much as my breath from the bracing. I could probably do 5 more muscularly.


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Theboot32
LSU Fan
Member since Jan 2016
1723 posts
 Online 

re: The Greyskull Methods- A Primer
Can one you let me know how this looks as a program for me to follow for a while? Was doing the Phraks variant of GSLP for several months, took a while off for the holidays and got back to the gym this morning, just want to somewhat switch it up, although mainly just my extra sets after my main GSLP moves:

Day 1:
Bench (2x5, 1x5+)
Yates Row (2x5, 1x5+)
Squat (2x5, 1x5+)
Lateral Raise (2x10-12)
Barbell curls (2x10-12)
Triceps (cable pushdowns/skullcrusher etc.) (2x10-12)

Day 2:
Overhead Press (2x5, 1x5+)
Deadlifts (2x5,1x5+)
Incline DB Press (2x10-12)
Lat Pulldowns (2x8-10)
Arnold Press (2x10-12)
Curl Variations (2x10-12)
Dips 2 sets AMRAP

Day 3 repeats Day 1 and so forth, MWF weights and I run on T/TH and do some type of ab work most days.

BTW, I was doing regular barbell rows and started doing the yates this morning, like them much better, just feels like I get much more accomplished, longer pull I guess


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: The Greyskull Methods- A Primer
Everything looks fine except drop the Arnold press.


Theboot32
LSU Fan
Member since Jan 2016
1723 posts
 Online 

re: The Greyskull Methods- A Primer
What's the reasoning? Always been a favorite shoulder exercise of mine. Is there another shoulder move a can sub?

How about the lat raise/face pull superset?
This post was edited on 1/7 at 8:27 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: The Greyskull Methods- A Primer
Sorry my response was quick and didn't answer the underlying reasons and in general was half assed, I apologize.



Lat raise/ face pull superset would be fine.

But just an overall critique, you seem to want to focus on big arms, if you...great, let's fricking do it and do it right. throw shoulders as the focus, add the lat raise/ face pull superset in place of the arnolds. Make all your lateral raise sets double rest pause. I.e. do the 3 rest pause sets, rest 90s and do it again.

Drop the incline bench and finish each day with a zpress variation and then a waiters walk variation.

Replace the bench with close grip, replace pulldowns with weighted Chins.

If you are gonna go all out for an arm focus, then do it.

Focus on the chins hard on either ladder sets or Frequency method. For the pushup homework hit close grip pushups. This will get the volume up.

Hit a minimum of 300g protein a day and you will grow. Hit the burpees and hard conditioning and you will grow and shred.


Theboot32
LSU Fan
Member since Jan 2016
1723 posts
 Online 

re: The Greyskull Methods- A Primer
Thanks for the response, I'm actually just trying to focus on everything, the way I thought it out I had 2 exercises for each muscle group each day... but I'm still new to this and may not have. I really like working shoulders but also want to do arms pretty much every workout as well as chest and back

Eta: I'm already pretty lean and am running on Tuesdays and Thursdays and doing pushups and pullups every day, usually about 5 sets. Do need to up my protein intake, probably around 200g right now but haven't measured it. Is there a good app or something for that?
This post was edited on 1/7 at 9:44 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: The Greyskull Methods- A Primer
You can keep the bench if you would like. Frequency is gonna be the key here along with intensity.

If you like the way you had it laid out, run it for 6-8 weeks like that. Worst thing is you learn something.

For tracking, I just like to use my fitness pal


Theboot32
LSU Fan
Member since Jan 2016
1723 posts
 Online 

re: The Greyskull Methods- A Primer
Good deal, 300g protein should be my goal? For reference I'm 5'll" 170 right now. Back when I was in the navy I was able to bulk up to about 200, dont think I'll be able to do that again but would like 185/190


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: The Greyskull Methods- A Primer
275-300g should be daily goal


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