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Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
17852 posts

re: The Greyskull Methods- A Primer
I took an Aleve and I’ll be resting the next two days.

I’ll give the homework another go on Sunday. The 195 lb squats didn’t feel too bad on my legs, but my neck and upper back was screaming at me. I had more reps in me, but didn’t want to push it and make my back worse.

Barring something unforeseen, I am one week from completing all of my 12 week goals. Thank you for all your help with that.
This post was edited on 1/25 at 9:14 am


lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: The Greyskull Methods- A Primer
Really happy you have achieved what you have. I am still here to help even if you don't use the gslp.

Gonna try to do this with some other programs also.


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
17852 posts

re: The Greyskull Methods- A Primer
I am gonna keep moving on the GSLP after I finish this first 12-week program.

I love how brief and intense GSLP workouts are. No need to spend 90 minutes in the gym.


OleWarSkuleAlum
LSU Fan
Member since Dec 2013
6052 posts

re: The Greyskull Methods- A Primer
quote:

I love how brief and intense GSLP workouts are. No need to spend 90 minutes in the gym.


That is my favorite part about the program as well. I felt a little underwhelmed on the 3x a week template. This week with 4x I feel like that’s about the right amount with a focus on homework.


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Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
17852 posts

re: The Greyskull Methods- A Primer
I’ll be in a position to tinker with my weeks 13-20 program here soon.

Think I’m gonna do most of what you recommend in the 60-day challenge thread and ramp up the conditioning to include the Greyskull conditioning challenges. I do not want to go to a four day plan though.
This post was edited on 1/25 at 11:23 am


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
17852 posts

re: The Greyskull Methods- A Primer
Right now I’m thinking:

Lifts and homework:
Base greyskull
Add close grip bench and EZ bar curls on bench day
Add skull crushers and dumbbell curl on press day
Pushups and chin-ups homework 6 days per week

Conditioning schedule:
Sunday - rest
Monday - walk 40 minutes or play basketball
Tuesday - walk 40 minutes or play basketball
Wednesday - Run one mile trying to beat time from previous week AND complete a greyskull conditioning challenge OR play basketball
Thursday - rest
Friday - walk 40 minutes
Saturday - bike 5 miles faster than a 3:30 pace (adding 0.5 miles per week) OR complete a Greyskull conditioning challenge

Goals:

Get bigger in general but not mssive by any stretch.

Lose a little fat and tone up.

Be healthy from a cardiovascular standpoint.


DarkSk0ll
Member since Dec 2018
29 posts

re: The Greyskull Methods- A Primer
quote:

 I switched to the 4x a week program... 


Looks good, when lifts start to stall reset and swap a variant into the second session of the week, and you should be good for a very long time

Ie

A1: Squat
B1: Dead
A2: Front Squat
B2: Rack Pull
This post was edited on 1/28 at 11:12 am


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DarkSk0ll
Member since Dec 2018
29 posts

re: The Greyskull Methods- A Primer
quote:

Right now I’m thinking: 

Lifts and homework: 
Base greyskull 
Add close grip bench and EZ bar curls on bench day 
Add skull crushers and dumbbell curl on press day 
Pushups and chin-ups homework 6 days per week

Conditioning:


Lifting and conditioning both should work well.

Only thing I would personally change for you is instead of curls on press day hit close chin grip pulldowns for two sets: 1x6-8 + 1x8-12, plus warmup to give some more work for your upper back (while still hitting the biceps hard) and possibly then alternate the curl variants every other session.

However given you do homework chins your lats could already get enough work so you might just run what you posted. Give it a shot for 8-12 weeks
This post was edited on 1/28 at 11:32 am


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
17852 posts

re: The Greyskull Methods- A Primer
Did the “5 pushups supersetted with 5 hanging leg raises maximum sets in 7 minutes” Greyskull conditioning challenge.

I figured it couldn’t be that bad.

Boy was I wrong


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
21535 posts

re: The Greyskull Methods- A Primer
quote:

Boy was I wrong

as out of shape as I am, my homework is kicking my ass. I can almost do a chin up though. Today, my wife even commented on my arms. Muscle is starting to show up.

I’m in the aesthetics template week 3


OleWarSkuleAlum
LSU Fan
Member since Dec 2013
6052 posts

re: The Greyskull Methods- A Primer
quote:

my homework is kicking my ass.


The homework is sneaky as hell. It’s definitely value added to the program though.


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
21535 posts

re: The Greyskull Methods- A Primer
Yes, luckily, my body responds quickly to exercise. It’s working for me for sure.

BTW: I saw 249 on my scale this morning!!!! Big step for me. 1/7 I was at 265


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
17852 posts

re: The Greyskull Methods- A Primer
I firmly believe the homework has made my bench explode, relatively speaking.

Through 10 weeks I’m up 40 lbs and just put up 10 reps on the AMRAP on Monday.


lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: The Greyskull Methods- A Primer
So many people complain of low volume on GSLP, the homework is the volume work. Its not taxing on the CNS so you can do a shite ton while still pushing the weights up with high frequency on the big lifts. Homework is quite frankly one of the three pillars of greyskull.


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
17852 posts

re: The Greyskull Methods- A Primer
I am still adding weight as planned. I’m definitely bigger and leaner too, although that was never the goal. Gonna keep ramping up the cardio and conditioning and hopefully lose some more chub.

Thanks 777


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burgeman
Southeastern LA Fan
Member since Jun 2008
9165 posts

re: The Greyskull Methods- A Primer
So reading the unpopular opinion post about bench press vs incline. Why wouldn't someone just start on incline for greyskull instead of bench?


OleWarSkuleAlum
LSU Fan
Member since Dec 2013
6052 posts

re: The Greyskull Methods- A Primer
quote:

So reading the unpopular opinion post about bench press vs incline. Why wouldn't someone just start on incline for greyskull instead of bench?


I think it’s because it’s a powerlifting focused program which is obviously bench, squat, dead.


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lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: The Greyskull Methods- A Primer
More, than welcome to. I prefer incline for most people. They are changeable in and out


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
17852 posts

re: The Greyskull Methods- A Primer
Got a sore lower back after squatting today. I think I lowered a little too much and stretched my lower back. It didn’t hurt until prob about 10 AM, and I squatted at probably 5:40 AM. Now it’s just sore and stiff.

Should I skip my conditioning tonight (40 mins fasted walking) and rest?


DarkSk0ll
Member since Dec 2018
29 posts

re: The Greyskull Methods- A Primer
Too late to answer to you specifically, but for general information:

Walking should be good for your Back, so do it (unless you feel it hurts more, of course)


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