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re: The Greyskull Methods- A Primer
Posted on 1/14/19 at 11:19 am to lsu777
Posted on 1/14/19 at 11:19 am to lsu777
quote:
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.
thanks, last question and Ill leave you alone
for the aesthetics template it gives week 1 and week 2. Are you just rotating those weeks, or is there a week 3 and 4 somewhere?
1
Posted on 1/14/19 at 11:20 am to CoachChappy
rotate those. Week 1 is all odd weeks, week 2 is all even weeks.
Posted on 1/14/19 at 3:13 pm to OleWarSkuleAlum
Posted on 1/16/19 at 7:14 am to lsu777
I’m probably going to reset OHP for the 3rd time. What’s a good alternate exercise besides z-press to switch out to?
Posted on 1/16/19 at 8:10 am to OleWarSkuleAlum
First follow this flow chart, second Z press is the best variation to do
seated press
sitting/sitting DB/KB press
OHP with bands
Behind the neck press
Use accommadating resistance
push press
snatch press
klovkov press
very high incline press
axle press
pin press
log press
jerk
bradford press
scrape the rack press
Ahrens db press
arnold press
1 arm db/kb press
Posted on 1/16/19 at 8:12 am to OleWarSkuleAlum
Where did you start at with press and where did you take your first reset?
Posted on 1/16/19 at 1:15 pm to Tornado Alley
quote:
Where did you start at with press and where did you take your first reset?
I started at 65 I think. Worked up to 110 and then reset. Worked back up to 115 and reset. Now I’m at 117.5 and need another reset. Looking to switch it out with an alternate exercise. Might just do some standing DB presses. Have no clue what weight.
Posted on 1/16/19 at 7:34 pm to lsu777
Not that I am there yet LSU777, but do you think it's is possible to implement the powerbuilding stuff alongside hard muay Thai and bjj practice 4 times a week or is it infeasible. Curious as I recently read that duante turdel recommends no high pace activity outside lifting such as Muay Thai bjj etc. For his DC trainees
Posted on 1/16/19 at 8:34 pm to Salahudin
Well you have to understand that daunte is training elite bbers or at the very least trying to pack as much muscle as possible on guys. Anything outside of minimal cardio to keep health and fat in check is going to be counter productive to that.
But the concepts are sound no matter what. But in general doing sport specific training like bjj is essentially like having 4 hard conditioning sessions a week. For most this is going to be too much for advanced loading techniques and your ability to truely recover will be too much.
You need to decide what your goals are, train and eat to match those goals. If your goal is to gain some muscle and strength while training bjj, there are other greyskull, 531, or tactical programs that are better for that.
If the goal is to gain as much muscle as possible or bring up a lagging body part and train, well cutting back on the training to 2 days and get after the powerbuilding program.
But the concepts are sound no matter what. But in general doing sport specific training like bjj is essentially like having 4 hard conditioning sessions a week. For most this is going to be too much for advanced loading techniques and your ability to truely recover will be too much.
You need to decide what your goals are, train and eat to match those goals. If your goal is to gain some muscle and strength while training bjj, there are other greyskull, 531, or tactical programs that are better for that.
If the goal is to gain as much muscle as possible or bring up a lagging body part and train, well cutting back on the training to 2 days and get after the powerbuilding program.
Posted on 1/16/19 at 8:52 pm to OleWarSkuleAlum
quote:
I started at 65 I think. Worked up to 110 and then reset. Worked back up to 115 and reset. Now I’m at 117.5 and need another reset. Looking to switch it out with an alternate exercise. Might just do some standing DB presses. Have no clue what weight.
I can get you to at least 135 but you will have to follow greyskull eating patterns like the flow chart says.
Posted on 1/17/19 at 5:35 am to lsu777
quote:
I can get you to at least 135 but you will have to follow greyskull eating patterns like the flow chart says.
I’m sure I can but I’m not sacrificing overall heath for the OHP. I’ll switch to a variant work that up two resets and see what the OHP gives me.
Posted on 1/17/19 at 7:15 am to OleWarSkuleAlum
Maybe skip a bench, press, bench week and do another press, bench, press week?
Maybe do 5/3/1 BBB or BBS for just press on press days? That’s 8/13 sets of press each day, depending on what you choose.
Maybe don’t deload and keep at the weight your stuck at for a few press sessions?
Maybe do 5/3/1 BBB or BBS for just press on press days? That’s 8/13 sets of press each day, depending on what you choose.
Maybe don’t deload and keep at the weight your stuck at for a few press sessions?
Posted on 1/19/19 at 8:28 am to Tornado Alley
Anyone do bicep curl 21s?
The barbell curls I’ve been doing have helped some, but I haven’t been able to add much weight to the bar. I don’t like preacher curls. They hurt my triceps. It’s weird.
What if I supersetted barbell curls with hammer curls? Could that spawn some growth and thickness?
The barbell curls I’ve been doing have helped some, but I haven’t been able to add much weight to the bar. I don’t like preacher curls. They hurt my triceps. It’s weird.
What if I supersetted barbell curls with hammer curls? Could that spawn some growth and thickness?
This post was edited on 1/19/19 at 8:30 am
Posted on 1/19/19 at 11:16 am to Tornado Alley
Your arms grow from pushing heavy weights on tricep exercises like close grip bench, reverse bench, close grip bench, weighted dips and for bicep heavy chins. They also grow best from rope climbs, heavy front carries and farmers walks. Also getting stronger on curls in general are going to make your arms grow.
Sure you can do 21s to get a pump but it's not gonna do much.
Want your arms to grow? Finish out the 12 weeks getting as strong as possible and then go to the stuff the sleeves template. Eat 300g protein every damn day. Keep carbs to lunch or before.
Sure you can do 21s to get a pump but it's not gonna do much.
Want your arms to grow? Finish out the 12 weeks getting as strong as possible and then go to the stuff the sleeves template. Eat 300g protein every damn day. Keep carbs to lunch or before.
Posted on 1/19/19 at 11:23 am to lsu777
Aye aye captain.
Very pleased with my strength progress and body changes thus far.
What’s in stuff the sleeves?
Very pleased with my strength progress and body changes thus far.
What’s in stuff the sleeves?
Posted on 1/19/19 at 11:30 am to Tornado Alley
Nevermind, I found it.
Could I do regular bench and close grip bench too? Or would that be a whole heck of a lot of chest work?
Could I do regular bench and close grip bench too? Or would that be a whole heck of a lot of chest work?
Posted on 1/19/19 at 12:24 pm to Tornado Alley
Run it as designed for 8 weeks if you want to make changes after that, fine. I always suggest running a program as written at least once before making changes
Posted on 1/19/19 at 12:30 pm to lsu777
Alright. Will do. Thanks again, 777.
I assume close grip bench press, close grip incline bench press, and close grip weighted pushups will still work my chest plenty? An overall goal of mine is to bench 225 (two plates on either side).
I assume close grip bench press, close grip incline bench press, and close grip weighted pushups will still work my chest plenty? An overall goal of mine is to bench 225 (two plates on either side).
Posted on 1/19/19 at 6:15 pm to Tornado Alley
Yes most people struggle in bnech do to tricep strength
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