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Leroii
Member since Jun 2017
2 posts

re: The Greyskull Methods- A Primer
Man this thread is a wealth of information. It's even brought me out of my lurker cave! What do you think about taking your Aesthetics GSLP and going 4x a week with it?


lsu777
LSU Fan
westlake
Member since Jan 2004
11689 posts

re: The Greyskull Methods- A Primer
Nothing wrong with that. It's a lot of volume though so make sure you are getting plenty of rest and eating. Don't try doing that in a cut.



Leroii
Member since Jun 2017
2 posts

re: The Greyskull Methods- A Primer
quote:

Nothing wrong with that. It's a lot of volume though so make sure you are getting plenty of rest and eating. Don't try doing that in a cut.



Cool, I'm currently bulking so don't have to worry about the cut. I was actually debating whether to go with your hypertrophy routine 3x a week. I've got some lifting experience but feel like I can milk a weekly LP for a while before I need to transition to something like 531.


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TheWhitemamba16
Dallas
Member since Sep 2018
69 posts

re: The Greyskull Methods- A Primer
Best thread I've read on TD... Thanks


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TheWhitemamba16
Dallas
Member since Sep 2018
69 posts

re: The Greyskull Methods- A Primer
Once we find our working weight do we still need to warm our way up to that weight? Or will we just be doing the 2x5 1x5+?


OleWarSkuleAlum
LSU Fan
Member since Dec 2013
5827 posts

re: The Greyskull Methods- A Primer
quote:

Once we find our working weight do we still need to warm our way up to that weight? Or will we just be doing the 2x5 1x5+?


It’s up to you whatever you want to do for the warmup, but honestly it’s some hidden volume in the program depending on how you do it. I think a 3 set warmup is plenty however I see at the gym regularly someone whose working weight is 315 on bench for example do bar, 95, 135, 185, 225, 275 before hitting his working sets.


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lsu777
LSU Fan
westlake
Member since Jan 2004
11689 posts

re: The Greyskull Methods- A Primer
So let's say you squat 200 normally

You would start warm up with the bar

45*5
Add 25s- 95*5
135*5
185*2

Working sets
200*5, 200*5, 200* as many reps as possible

There is not set in stone warm up. Us older guys have to take our time getting to heavier weight. Just do simple jumps until you feel completely ready.


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lsu777
LSU Fan
westlake
Member since Jan 2004
11689 posts

re: The Greyskull Methods- A Primer
Btw based on your goals you mentioned in the other thread something like this would be good(assuming you are running because you like it and want to keep doing it)

Week 1
Day 1
Press
Weighted chins
Squats


Day 2- one mile run challenge- villain challenge #7- complete mile run in under 5:30


Day 3
Bench
Curls
Deads


Day 4- villian challenge #18- 400 m dash in under 60s

Day 5
Press
Weighted chins
Squats




Week 2

Day 1
Bench
Curls
Squats

Day 2- same

Day 3-
Press
Weighted chins
Deads

Day 4- same

Day 5
Bench
Curls
Squats


Boring
Member since Feb 2019
6 posts

re: The Greyskull Methods- A Primer
After a 10 year hiatus, I got back in the gym in September and essentially had frickarounditis until late January when I started doing the base Greyskull program and adding in my own accessories for vanity purposes. I just wanted to thank lsu777 for making this thread, it's better organized than all the fragmented bits of info out there on Reddit/4chan and also convinced me to buy the eBook.

I'm forever stuck in skinnyfat hell (6'0", 165 lbs.) and my lifts are too embarrassing to post - there's literally a 15 year old girl at the gym squatting and deadlifting more than me. But I see Greyskull as simple (yet flexible) and sustainable potentially forever, so I'm encouraged to keep at it.

That said, I've been considering upping the base program to a 4-day variant, and not the one mentioned in the book where you focus on only one compound lift per day. Here's what I've been mulling over:

Day 1
OHP 2x5, 1x5+
Deadlift 1x5+
Accessories (a push, a pull, a leg/core)

Day 2
Bench 2x5, 1x5+
Squat 2x5, 1x5+
Accessories (a push, a pull, a leg/core)

Day 3
OHP 2x5, 1x5+
Deadlift 1x5+
Accessories (a push, a pull, a leg/core)

Day 4
Bench 2x5, 1x5+
Squat 2x5, 1x5+
Accessories (a push, a pull, a leg/core)

Everything gets hit 2 days per week this way. I know Johnny Pain is generally not in favor of a lot of deadlifting, but at this point deadlifts aren't really running me down the way they do other people, likely because I'm not lifting very heavy.


OleWarSkuleAlum
LSU Fan
Member since Dec 2013
5827 posts

re: The Greyskull Methods- A Primer
That’s pretty much the program I’m running right now. I did 22 weeks on the 3 day a week strength hypertrophy template and 2 weeks ago I added a 4th day.


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lsu777
LSU Fan
westlake
Member since Jan 2004
11689 posts

re: The Greyskull Methods- A Primer
looks perfect for now. After 12 weeks I would switch the second deadlift day to a variant though. Same with a second bench. So like sumo or defeceit deadlifts or rack pulls from right below the knee.

for bench something like incline.


DarkSk0ll
Member since Dec 2018
19 posts

re: The Greyskull Methods- A Primer
Today rowed with the C2 a 2K PR of 6:21,0! That got me a Silver medal :)

It was 0,9s faster than my previous best and was done in the lightweights (below 75kg or ~165lb bodyweight).

Next time will go sub 6:20.


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WaWaWeeWa
Member since Oct 2015
4289 posts

re: The Greyskull Methods- A Primer
Do you find a rest week helps every now and then?

I was going strong progressing every week but slowing down after 8 weeks straight. Had to take a week off because I caught a cold. Came back the next week and felt like I was a lot stronger and hitting much higher records.


OleWarSkuleAlum
LSU Fan
Member since Dec 2013
5827 posts

re: The Greyskull Methods- A Primer
quote:

Do you find a rest week helps every now and then?
m

I’ve done a couple weeks off for various reasons mostly work and vacation in my 25 weeks on GSLP. The next week I come back I usually deload by 10-15% depending. I’ve never come back feeling better though. Most of the time I’m struggling on the deload although just a week prior I was lifting 15% more no problem.


WaWaWeeWa
Member since Oct 2015
4289 posts

re: The Greyskull Methods- A Primer
I think if I took a couple weeks I would probably regress. This was more like 6-7 days without lifting.

Could it be a sign I was overtraining?


lsu777
LSU Fan
westlake
Member since Jan 2004
11689 posts

re: The Greyskull Methods- A Primer
Normally I like people after the first 12 weeks to take a week off and then a week of just the main lifts and no amrap set every 6-8 weeks.

With greyskull though we realize that life gets in the way sometimes though, so we don't schedule deloaded as life usually gives you a deloaded when you need it.


WaWaWeeWa
Member since Oct 2015
4289 posts

re: The Greyskull Methods- A Primer


lsu777
LSU Fan
westlake
Member since Jan 2004
11689 posts

re: The Greyskull Methods- A Primer
Btw guys will be updating this over the next month or so with some new template so have been working on more in the mold of the LCI program.


Oh and spoke to Johnny yesterday sooner rather than later he will have a new forum. He has an IT guy working on it now.


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
17765 posts

re: The Greyskull Methods- A Primer


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OleWarSkuleAlum
LSU Fan
Member since Dec 2013
5827 posts

re: The Greyskull Methods- A Primer
Going back to a TKD. Started with 1/2 tbsp of Karo before the workout. Crazy the pumps I forgot about.


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