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.

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

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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.

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.

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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:

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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

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Boy was I wrong

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as out of shape as I am, my homework is kicking my arse. 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

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my homework is kicking my arse.

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

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.

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

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

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?