re: The Greyskull Methods- A Primer

Thanks for everyone’s help regarding 10k training with Greyskull. However, I don’t think I am gonna run in the Crescent City Classic seeing as how my wedding is just a few weeks after that and my fiancée doesn’t want to add to our overload our already overloaded schedule.

I am now on week 8 of 12 of base Greyskull with curls, pulldowns, chins, and conditioning added.

I will formulate my new greyskull for weeks 13 - 20 here in the next few weeks. I am interested in “stuff those sleeves,” but also want to bench 225 for reps sooner rather than later.

Anyways, thanks.

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Adam4848

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here is the new leangains calc. Change tab to leangains

LINK

It’s only 8 weeks so why not.

I can’t do sets of 6-8 chins much less weighted close grip chins. What do I do about that in terms of programming? I will keep progressing on the push-up and chin-up homework throughout this 8 weeks.

Also, seeing as how I wanna tone up while getting bigger (generally), what do you recommend for a conditioning/cardio plan to go along with the stuff the sleeves workout? My current conditioning plan is simple:

- Fasted walking for 2 hours throughout the week (doesn’t matter when, just do it)
- Bike 5 miles at a 3:45 pace on Wednesdays (been getting well below that pace)
- Run 1 mile and try to beat my time each week on Saturdays

I’ve thought about adding another mile or two to the biking session and also another mile to the running session.

quote:

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It’s only 8 weeks so why not.

I can’t do sets of 6-8 chins much less weighted close grip chins. What do I do about that in terms of programming? I will keep progressing on the push-up and chin-up homework throughout this 8 weeks.

Also, seeing as how I wanna tone up while getting bigger (generally), what do you recommend for a conditioning/cardio plan to go along with the stuff the sleeves workout? My current conditioning plan is simple:

- Fasted walking for 2 hours throughout the week (doesn’t matter when, just do it)
- Bike 5 miles at a 3:45 pace on Wednesdays (been getting well below that pace)
- Run 1 mile and try to beat my time each week on Saturdays

I’ve thought about adding another mile or two to the biking session and also another mile to the running session.

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So didnt realize this. Honestly I would change the plan then. Stuff the sleeves is more for bulking.

run the LCI program Run the program as written except I want you add the following



Racked Chins.

can also do the main lift as gslp rep scheme of 2x5,1x5+ ccontinuing on the progression.



Do the circuit as he lays out.
Do the interval as he lays out

Continue your homework but switch the pushups out for the close grip pushups.

continue the fasted walking.
switch the bike and run days.

I am not sure my gym has all of the things necessary to run the circuit and interval training as indicated in the book.

Also, what is a “g row?” The LCI routine looks like it takes much longer than the regular greyskull

Also, I have zero experience with any Olympic lifts. May have to learn those.

Lci is the body composition program.

Look in the 60 days of conditioning thread and hit that program and diet with the mile run on Wednesday, bike on Saturday

Looks good, nothing wrong with that setup at all. Kill it as best you can.

Rest, foam roller, hot water and stretch. If it doesn't work after a couple of days doing it, go see a chiropractor