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

re: The Greyskull Methods- A Primer
Note: I am in week 6 of Greyskull and love it. I am not changing programs.

With that in mind, has anyone here ever attempted 5/3/1 boring but big? It seems interesting to me. It seems like a good way to add more weight to your maxes on the big four. I’m not sure how you could really add conditioning or any cardio to it, since the volume seems high. What do you think, 777?


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: The Greyskull Methods- A Primer
if you are going to do it, i suggest the 531 BBB challenge from tnation. Wendler lays out the conditioing in it.

LINK


I am a huge wendler fan and am a member of his private forum. I am never goign to tell you not to do his programming. But i will say this, if you are making progress in linear, there is no reason to move to a program that adds weight monthly at this time.

as far as the conditioing goes, he has you do 2 days hard conditioing, 2 days easy usually. He also has you supersetting/giant setting using chins on the main mover sets and during supplmental work.

if you are looking for extra volume to drive the upper body lmk and I will design something for you using the greyskull layout.


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

re: The Greyskull Methods- A Primer
No interest in changing plans right now.

I plan to run Greyskull through week12, adding a little more cardio/conditioning weeks 9-12. I then plan to keep running Greyskull but add some more chest and arms stuff, in addition to ramping up the conditioning/cardio.

I am making great linear gains right now with Greyskull. No need to fix what ain’t broke.


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: The Greyskull Methods- A Primer
quote:

No interest in changing plans right now.

I plan to run Greyskull through week12, adding a little more cardio/conditioning weeks 9-12. I then plan to keep running Greyskull but add some more chest and arms stuff, in addition to ramping up the conditioning/cardio.

I am making great linear gains right now with Greyskull. No need to fix what ain’t broke.


good to hear.

if you really want to add extra volume, i would suggest doing to to the upper body movements and doing it like this with all the bench and press movements rotating using double progression model

Day 1-
squats-2x5,1x5+
press-2x5, 1x5+

press super setted with chins- 5x5@ 55% of gslp weight

whatever assistance you want to do



Day 2-
deads-1x5+
bench-2x5, 1x5+

bench supersetted with kroc rows- 5x5 @ 55% of gslp weight

whatever assistance you want


for progression- add a set every week until you get to 10 sets (10*5). Then start adding reps until you are at 10*10. then add 20lbs and start again.


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

re: The Greyskull Methods- A Primer
Someone was telling me about some programming either Jordan Feigenbaum or Austin Baraki we’re using as a GSLP template. It was similar to the strength/hyperteophy template I’m currently using, but instead of rotating accessory A/B lifts it looked like

D1
OHP
Bench
Curls
Squat

D2
OHP
Bench
Chins
Dead

D3
OHP
Bench
Curls
Squat

Seems like a lot more volume on the accessory lifts, but frankly after 20 weeks on the base GSLP I’m still feeling like the volume could be increased


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: The Greyskull Methods- A Primer
I'll post an easy way to increase volume some this weekend prolly. Brian alshure style.


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

re: The Greyskull Methods- A Primer
I’ll be ready to change plans come week 12. Maybe add some more chest and bicep work and increase the conditioning/cardio. Right now though, everything is working great. Got some heavy squats tomorrow, or at least they as hell feel heavy right now. Hope I can get out 10 reps. That’s how I measure my Fridays: whether I can get out 10 squats on the AMRAP.


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

re: The Greyskull Methods- A Primer
Greyskull results through six weeks (NOTE: the below are all Greyskull working set numbers, not estimated 1RMs):

Bench (95 —> 125) after starting too high, I had to deload on week 2. However, using my weights from the deload, my bench is up 30 pounds through six weeks.

Press (60 —> 80) press has been a favorite. I’m up 20 pounds in six weeks. With my working weight this week, I added two reps to the AMRAP set earlier this morning.

Deadlift (95 —> 145) - I am up 50 pounds in six weeks on deadlift. Deadlift has been a favorite too. I have hit 10 reps every set and don’t see why that should stop.

Squat (95 —> 175) - I am up 80 lbs on squats in six weeks. Squats are starting to get hard. I am now fighting to get seven or eight reps in my AMRAP set even on Fridays.

Weeks 7-9 look the same as week six:
Base greyskull
Add curls and pull downs
Pushups and chin-ups homework
Walk 30 mins four times weekly
Bike 4 miles on Wednesday in a sub 3:30 pace (adding 0.5 mi every week)
Run 1 mile on Saturday and try and beat my time from the previous week

I will add in even more conditioning weeks 9-12, but there’s no need to worry about that now.

FWIW, my goals after 12 weeks, which I set long ago, were simple:

Bench working set of 135
Squat working set of 205
Deadlift working set of 185
Press working set of 95

I feel as if I can achieve these goals. I am close already on bench.
This post was edited on 1/11 at 6:37 am


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: The Greyskull Methods- A Primer
quote:

Greyskull results through six weeks (NOTE: the below are all Greyskull working set numbers, not estimated 1RMs): Bench (95 —> 125) after starting too high, I had to deload on week 2. However, using my weights from the deload, my bench is up 30 pounds through six weeks. Press (60 —> 80) press has been a favorite. I’m up 20 pounds in six weeks. With my working weight this week, I added two reps to the AMRAP set earlier this morning. Deadlift (95 —> 145) - I am up 50 pounds in six weeks on deadlift. Deadlift has been a favorite too. I have hit 10 reps every set and don’t see why that should stop. Squat (95 —> 175) - I am up 80 lbs on squats in six weeks. Squats are starting to get hard. I am now fighting to get seven or eight reps in my AMRAP set even on Fridays. Weeks 7-9 look the same as week six: Base greyskull Add curls and pull downs Pushups and chin-ups homework Walk 30 mins four times weekly Bike 4 miles on Wednesday in a sub 3:30 pace (adding 0.5 mi every week) Run 1 mile on Saturday and try and beat my time from the previous week I will add in even more conditioning weeks 9-12, but there’s no need to worry about that now. FWIW, my goals after 12 weeks, which I set long ago, were simple: Bench working set of 135 Squat working set of 205 Deadlift working set of 185 Press working set of 95 I feel as if I can achieve these goals. I am close already on bench.


I know you said you would want to move in a different program after 12 weeks... but honestly you absolutely should not at those numbers. Different template...absolutely but not a different program. But if you do move programs it needs to be an LP on the main movements.


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

re: The Greyskull Methods- A Primer
I ain’t changing.


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

re: The Greyskull Methods- A Primer
Been at my gym for 6 weeks and a day now.

Just saw a second person deadlift, not counting myself, while I’ve seen a bunch of folks do the hammer strength incline bench. Just an observation.


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

re: The Greyskull Methods- A Primer
quote:

I'll post an easy way to increase volume some this weekend prolly. Brian alshure style.


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: The Greyskull Methods- A Primer
ill have it up this afternoon. Sorry got busy. Need to take care of a few things this morning then will post it.


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

re: The Greyskull Methods- A Primer
quote:

ill have it up this afternoon. Sorry got busy. Need to take care of a few things this morning then will post it.




CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
19986 posts
 Online 

re: The Greyskull Methods- A Primer
quote:

lsu777

I'm looking for a weight lifting program to go along with my conditioning and weight loss efforts. I like the templates on page 1. For the templates, are those just base exercises?
Do you add in lifts along with those? How do you decide to do on each day?

I want to lose weight and tone up?build strength. I don't really want to get any bigger size wise. I'm already a sivlerback gorilla. I just want to be a strong and tone one. instead of a fat frick.

TIA bro


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: The Greyskull Methods- A Primer
ok couple things

quote:

want to lose weight and tone up?build strength.

This is accomplished by losing bodyfat while building strength.

quote:

I just want to be a strong and tone one. instead of a fat frick.


Again this is by losing bodyfat while buidling strength. It is acchomplished in the most part by lifting heavy, keeping protein high and hitting the conditioining hard.


quote:

For the templates, are those just base exercises


No those are the exercises. You don't need more then that especially in your case if you are going to be in a caloric deficeit.

quote:

Do you add in lifts along with those?


No those are the lifts, thats what you do.

quote:

How do you decide to do on each day?


Greyskull is a simple 3 day a week template. If done correctly it is a tough program. Each day/Week is laid out.


In Your case you want to start at the low end of the spectrum volume wise as you want to have room to grow the volume when you stall without having to lower the calories.

I would suggest you start with the fat loss template on page 1. If you would like you can add in pushups and situps as described on page 1 under frequency method. This is considered homework and is performed 6 days a week, throughout the day. Don't over do it though. Start there and eat greyskull style like this:

For reference- fist is about 5-6oz, palm is about 3-4oz

Lift days(3 days per week)-

Meal 1(12 pm)- 2 palm sized portion of lean protein, 1 fist sized portion of green veggies.

Meal 2- Same as meal 1.

Post workout- 60g whey isolate protein

Meal 3- 2 fist sized portions of fattier meat, 2 fist sized portions of a carb like sweet potatoe, rice etc.


Non lift days- Drop the carbs in the last meal and no protein shake.

All foods should be whole non processed. Only drink water/non calorie flavored water and protein.


once you stall, you can add in chins and barbell curls similar to the Linebacker template plus 8-10 min of conditioning from the conditioning books on one day. When you stall again, add a second day of conditioning. Stall again, add the AM fasted walking to every day. Stall again, up the fasted walking to 60min daily. Stall again, add a third day of hard conditioing.

So on and so fourth.


As far as where to start, just pick a weight you think you can do 8-10 times and do as described on page 1. Follow the progression laid out on page 1.

post if you don't understand something.


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
19986 posts
 Online 

re: The Greyskull Methods- A Primer
Thanks
quote:

I would suggest you start with the fat loss template on page 1. If you would like you can add in pushups and situps as described on page 1 under frequency method. This is considered homework and is performed 6 days a week, throughout the day. Don't over do it though. Start there and eat greyskull style like this:


I've been training the last few weeks to get my body ready for a program, so I think I'l go for the aesthetics template and monitor my weight in the sets.

Homework is where I'll need a little more guidance. I read the article for Villian challenge, so it makes some sense to me. Push-uups/ chinups. Should I add in burpees and situps?

Also, am I spreading out the exercises, the sets, or both? Can I do it all at once? I think this would be awesome first thing in the morning to get me going.


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: The Greyskull Methods- A Primer
quote:

I've been training the last few weeks to get my body ready for a program, so I think I'l go for the aesthetics template and monitor my weight in the sets.


OK sounds good. Just push those 5+ sets to the max. Add the fasted morning walking as you stall. Ready the 360 challenge article. Can also add in gladiator conditioning as you stall in 10-12 min sessions.

quote:

Homework is where I'll need a little more guidance. I read the article for Villian challenge, so it makes some sense to me. Push-uups/ chinups. Should I add in burpees and situps?


I would wait until you stall to add those. Gives you room to grow.

quote:

Also, am I spreading out the exercises, the sets, or both? Can I do it all at once? I think this would be awesome first thing in the morning to get me going.



Its easier to spread them out, but if you would like to do them in the morning that is fine. I suggest using the ladder method if you are going to do that.

so for example, lets say you can do 20 pushups

start with a ladder of 5, resting 10s per rep
1 rep, rest, 2 rep, rest, 3 reps, rest, 4 reps, rest, 5 reps, rest, 1 rep, rest, 2 reps etc

start with 2 ladders. slowly add reps or ladders over time.

do the same for chins



CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
19986 posts
 Online 

re: The Greyskull Methods- A Primer
quote:

start with a ladder of 5, resting 10s per rep
1 rep, rest, 2 rep, rest, 3 reps, rest, 4 reps, rest, 5 reps, rest, 1 rep, rest, 2 reps etc


Is that correct or a typo? 1 pushup then rest 10 seconds?

quote:

do the same for chins


Here's where Ill check my dignity. I've always been terrible at chinups and pull ups. I don;t think I could do 1 right now. What do I do?


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: The Greyskull Methods- A Primer
quote:

Is that correct or a typo? 1 pushup then rest 10 seconds?


In ladders you are generally wanting to keep rest to the same amount of time it would take a partner to complete the same set. so yes about 10s per rest. Obviously as you get to where you are doing more and more reps, you can reduce it. You dont need 100s of rest after 10 reps but its a decent rule to start.

quote:

Here's where Ill check my dignity. I've always been terrible at chinups and pull ups. I don;t think I could do 1 right now. What do I do?



Ring or inverted bodyweight rows for volume to start. when you can do sets of 10 easily with your feet elevated we can move to chin negatives.


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