re: The Greyskull Methods- A Primer

777, you ever heard of anyone training for a 10K and also doing Greyskull? I'm wondering if all the running and "crosstraining" would interfere with linear progression on squats and deadlifts and general hypertrophy.

Thanks.

Thanks.

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Where or how do we find that 60 day pushup/chin up/ lunge challenge you had previously mentioned?

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LINK

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777, you ever heard of anyone training for a 10K and also doing Greyskull? I'm wondering if all the running and "crosstraining" would interfere with linear progression on squats and deadlifts and general hypertrophy. 

Thanks.

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I am training 15-20hrs a week endurance rowing and 3x a week Greyskull. World class at rowing. I am 170 lbs normally, under 160lbs in competitions with single digit bf% in season. I row 2k 6:21 with C2 machine and 7:09 on the water. I squat 285lbsx5 and deadlift 350lbsx5, and I am mostly lifting just to be better at my sport (aesthetics are a nice side benefit ;)).

Of course all the endurance work interferes, but it's very much possible to do both, and have pretty decent strength and muscle mass (Top XFitters!?), you just have to layer in the work. My GSLP template is a few pages back.

Also note my bodyweight is so low because I am a weight class athlete. If I could eat more I would gain musclular weight, and the lifts would also go up in relation to bodyweight (Squat 1,65xBWx5reps and Dead 2xBWx5reps currently).

One tip: do your heaviest Squat Day on a day you are the most rested, squats are the most affected by endurance training.

If you have any more questions about concurrent strength/endurance training, just let me know.

My thoughts are:

Sunday: rest
Monday: greyskull weights and homework; run
Tuesday: greyskull homework and walk
Wednesday: greyskull weights and homework; run
Thursday: greyskull homework and walk
Friday: greyskull weights and homework; bike
Saturday: greyskull homework and long run

That way I’m never running or biking before squats.

It’s just the Hal Higdon beginner 10k plan. That’s all.

should be fine. Make sure you are getting 8 hours sleep every night and if possible get 10. ALso make sure you are eating your protein and carbs.

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DarkSk0ll

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What number on the C2 corresponds to the friction across water? My buddy who was a USMA rower told me before but I’ve forgotten.

Care to elaborate how many carbs and protein grams I should be getting daily?

29 years old
6’0
195

Goal 1: strong. I want to squat 315 and bench 225 for reps.
Goal 2: lean and muscular. I want to be bigger and add some more muscle mass in general, but do not want to be jacked by any stretch.
Goal 3: healthy. I want to have great cardiovascular health.

I have a sedentary desk job. I work 50+ hours per week.

Current body fat based on a google search is 26%.

I don’t drink much during the week but generally have a good bit on the weekends. My breakfast is generally Raisin Bran and a protein shake in the morning. Dinner varies but is generally fish, chicken, roasted veggies, and salad. Lunch varies but is generally a sandwich and fruit or leftovers. I generally eat pretty bad on Saturday when I’m partying.

Thanks that’s it