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Posted on 2/14/19 at 8:59 am to lsu777
Do you mean pairing squats on work day with say...bench 5x10 (50%)?
Posted on 2/14/19 at 9:17 am to Boring
main bench with supplemental press
main press with supplemental bench
main squat with supplemental dead
main dead with supplemental squat
main press with supplemental bench
main squat with supplemental dead
main dead with supplemental squat
Posted on 2/14/19 at 11:24 am to lsu777
quote:
Absolutely, but rpt is usually what we move to for general strength and fitness after the lp is over. Try and milk the lp for as long as possible.
I've done RPT and Greyskulls before, this cut I just don't seem to have the energy to power through a heavy set + heavy set + amrap heavy set and make any progress or at least without fatiguing.
Posted on 2/14/19 at 11:55 am to Adam4848
you are more than welcome to switch to it. its not gonna make a huge difference and we often use it during cutting. usually just 2 sets.
Posted on 2/14/19 at 3:09 pm to lsu777
quote:
Aesthetics Base
After you do the 2 weeks (3 days/week) do you just start back at Week 1? How long do you suggest running this version before changing it up?
Posted on 2/14/19 at 4:31 pm to lsu777
Been following this thread and doing a variation of this.
My numbers this week at right at 140 lb body weight were
Bench: 185x9
DL: 275x8 (bad day for me got 11 at 265)
Squat: 225x11
DB OHP: 55x11
My insurance pays for a dexa so I want to go get one soon, I would assume I'm somewhere in the 12-14 bf% range
My numbers this week at right at 140 lb body weight were
Bench: 185x9
DL: 275x8 (bad day for me got 11 at 265)
Squat: 225x11
DB OHP: 55x11
My insurance pays for a dexa so I want to go get one soon, I would assume I'm somewhere in the 12-14 bf% range
Posted on 2/14/19 at 5:04 pm to DFWgolfer318
Damn man I'm seriously jealous. Seeing this makes me feel like complete garbage and I just want to neck myself. I took 10 years off lifting and just started back in September.
I'm 6', 165 lbs. and these are my lifts:
Bench: 100x10
DL: 140x9
Squat: 115x5
OHP: 82.5x6
I'm 6', 165 lbs. and these are my lifts:
Bench: 100x10
DL: 140x9
Squat: 115x5
OHP: 82.5x6
Posted on 2/14/19 at 5:17 pm to Boring
quote:
Damn man I'm seriously jealous. Seeing this makes me feel like complete garbage and I just want to neck myself. I took 10 years off lifting and just started back in September.
Awesome thing about Greyskull is if you do the work you see the results. Your squat and deadlift will shoot up like crazy if you stay consistent.
Posted on 2/14/19 at 6:21 pm to DeeBz
quote:
After you do the 2 weeks (3 days/week) do you just start back at Week 1? How long do you suggest running this version before changing it up?
Yes you repeat the two weeks following the progression model I laid out in the original post.
As far as how long...for the template, so long as the template aoigna with your goals which for the aesthetics template would be muscle gain with strength, then keep running it. If it doesn't align with your goals, then switch to a template that does. You don't need to change it up just to change it up, that is stupid and a the whole muscle confusion bullshite is just that....bullshite. you deloaded as laid out and rotate lifts as laid out all in the OP.
For how long on the program....this is a full program, not a 12 week thing to do. You run this until linear progression stops working on all lifts. Usually you have to change the press up before the other lifts but in general if you run the program as I laid out, you should be able to make consistent gains for a few years. Sure you may need to add some frequency or volume to drive up certain lifts, but in general 2-3 years on average if you do this correctly.
Posted on 2/15/19 at 6:11 am to Boring
Stick with the Greyskull plan and you will see results. I added 110 lbs to my squat in 10 weeks and I haven’t stopped adding yet.
Also, the gym door scanner was broken this morning so no one could get in
Also, the gym door scanner was broken this morning so no one could get in
Posted on 2/15/19 at 7:10 am to Tornado Alley
quote:
Also, the gym door scanner was broken this morning so no one could get in ?
At least you can do your homework :D
This post was edited on 2/15/19 at 7:12 am
Posted on 2/15/19 at 8:44 am to DarkSk0ll
I got a head start on it and also did the 25 “manmaker” push-up conditioning challenge. I couldn’t do a single set of 25, but did groups of 2-3 only resting 20 seconds between groups.
1) grab dumbbells and get in push-up position
2) do a row with the right arm
3) do a push-up
4) do a lateral raise with the right arm rotating your body and extending your arm vertically to the sky
5) do a push-up
6) do a row with the right arm
7) do a push-up
8) do a lateral raise with the left arm just as described above
9) stand up and do a shoulder press
A set of 25 means you do 25 rows, 25 raises, 25 presses, and 75 pushups
1) grab dumbbells and get in push-up position
2) do a row with the right arm
3) do a push-up
4) do a lateral raise with the right arm rotating your body and extending your arm vertically to the sky
5) do a push-up
6) do a row with the right arm
7) do a push-up
8) do a lateral raise with the left arm just as described above
9) stand up and do a shoulder press
A set of 25 means you do 25 rows, 25 raises, 25 presses, and 75 pushups
Posted on 2/16/19 at 12:28 pm to lsu777
Question regarding a couple of your templates...
What's the difference between hypertrophy and aesthetics? I feel like both of those terms get thrown around all over the internet and often used interchangeably.
What's the difference between hypertrophy and aesthetics? I feel like both of those terms get thrown around all over the internet and often used interchangeably.
Posted on 2/16/19 at 4:56 pm to Boring
Hypertrophy is a more balanced template that has no singular focus other than overall growth. The horizontal and vertical plane pushing and pulling is much more balanced. This is where most people should start looking for primarily growth.
Aesthetics template focuses a ton on back width, shoulder width and development and arms. Notice the focus on the pressing movements is vertical or angled. Most of the pulling is vertical or angled. Focus on the width overall. This is where most people should move after 12-16 weeks on hypertrophy when the main goal is a more visually appealing body.
Those looking for fatloss should start at the linebacker focus with focused Conditioning 3 times a week, fasted walking and the homework with burpees challenge
Aesthetics template focuses a ton on back width, shoulder width and development and arms. Notice the focus on the pressing movements is vertical or angled. Most of the pulling is vertical or angled. Focus on the width overall. This is where most people should move after 12-16 weeks on hypertrophy when the main goal is a more visually appealing body.
Those looking for fatloss should start at the linebacker focus with focused Conditioning 3 times a week, fasted walking and the homework with burpees challenge
Posted on 2/17/19 at 1:14 am to lsu777
Regarding templates, this is one of my favorites. I and a couple of my friends have used it during off season with excellent results.
Sets/reps as laid out in GSLP (main lifts with 2x5, 1x5+, plugins as JP recommends in the book).
Fridays Dips can be changed to whatever big pushing movement. Other subs are pretty clear. The big lift can also be done last, as is usual on Greyskull. I like it before arm work (and RDL) though, so I have enough energy for the Monster.
Posted on 2/17/19 at 1:24 am to DarkSk0ll
How is JP planning on announcing his new forum? Really excited if it happens
Posted on 2/17/19 at 5:03 am to Salahudin
Hi LSU777,
Thanks for the amazing info you’ve provided in this thread. Wondering if you’d be kind enough to give me some pointers on a couple of things;
I am a first time lifter and am on week 3 of the GSLP using Phrak’s variant.
I’m 37, 1.89m and currently 236lb. I was 300lb a year ago and have lost a bunch of weight through diet and stopping drinking a dozen beers per night. I’m finally at the stage where I’m comfortable stepping into a gym, hence the lifting only starting now. I’d estimate my BF to be around 25% currently.
My goal is to drop another 25lb of fat and build some extra muscle mass over the next 6 months. I read SWOLE and my long term ’expectation’ photo is Chris Hemsworth (as Thor) as we are roughly the same age and height.
I’ve started the weight progression very light,, so my lifts are currently;
Press: 55lbs
Bench: 100lbs
Squat: 77lbs
Deadlift: 88ls
Chins: -132lbs (assisted chin machine)
BB Row: 82lbs
I’ve added some side lateral raises and calf raises as plugins as I have wide hips and chicken legs (despite carrying the extra fat on my gut and back), so I really need to grow my shoulders (and chest) if I want to get a discernible V taper.
I am wanting to add some Total Work method chins and push ups this week to maximise hypertrophy.
Here’s my first problem. I got into push up position on my bathroom scales today to see what weight I’d be working with and it showed 176lb. That’s 76lb more than I’m benching. Funny thing is though, I can do 5 push ups in a row without feeling too fatigued. Should I up my bench weight given this discovery?
As you can see I am getting 132lb of assistance with the chins, so will be starting with negatives at home as I cannot do a BW chin-up yet. I have bought a free standing chin up bar for this.
Can you help me figure out a Total Work volume I can start with that won’t tire me out too much for my main workout?
I will also add in the fasted walking this week too and work up to the 360 challenge.
Any other adjustments I should be making to this program? I am eating 2500 calories per day and getting about 200g protein currently. That’s about 15 X BW.
Many thanks for your help mate.
Thanks for the amazing info you’ve provided in this thread. Wondering if you’d be kind enough to give me some pointers on a couple of things;
I am a first time lifter and am on week 3 of the GSLP using Phrak’s variant.
I’m 37, 1.89m and currently 236lb. I was 300lb a year ago and have lost a bunch of weight through diet and stopping drinking a dozen beers per night. I’m finally at the stage where I’m comfortable stepping into a gym, hence the lifting only starting now. I’d estimate my BF to be around 25% currently.
My goal is to drop another 25lb of fat and build some extra muscle mass over the next 6 months. I read SWOLE and my long term ’expectation’ photo is Chris Hemsworth (as Thor) as we are roughly the same age and height.
I’ve started the weight progression very light,, so my lifts are currently;
Press: 55lbs
Bench: 100lbs
Squat: 77lbs
Deadlift: 88ls
Chins: -132lbs (assisted chin machine)
BB Row: 82lbs
I’ve added some side lateral raises and calf raises as plugins as I have wide hips and chicken legs (despite carrying the extra fat on my gut and back), so I really need to grow my shoulders (and chest) if I want to get a discernible V taper.
I am wanting to add some Total Work method chins and push ups this week to maximise hypertrophy.
Here’s my first problem. I got into push up position on my bathroom scales today to see what weight I’d be working with and it showed 176lb. That’s 76lb more than I’m benching. Funny thing is though, I can do 5 push ups in a row without feeling too fatigued. Should I up my bench weight given this discovery?
As you can see I am getting 132lb of assistance with the chins, so will be starting with negatives at home as I cannot do a BW chin-up yet. I have bought a free standing chin up bar for this.
Can you help me figure out a Total Work volume I can start with that won’t tire me out too much for my main workout?
I will also add in the fasted walking this week too and work up to the 360 challenge.
Any other adjustments I should be making to this program? I am eating 2500 calories per day and getting about 200g protein currently. That’s about 15 X BW.
Many thanks for your help mate.
This post was edited on 2/17/19 at 5:54 am
Posted on 2/17/19 at 5:37 pm to Dogger
Way over thinking the the assistance. Just do sets that are easy. It's just about building volume with the bodyweight movements so it's not cns fatiguing.
As far as where to start on pushups, start 5 sets of 3(15 reps total work) spread throughout the day. Add a set or two over the next 3 weeks. Once you get to 30 total. After that just try adding a rep per day.
For the chins, is it possible to do bodyweight rows right now? I don't recommend assisted chins In the homework. If rows aren't possible lmk and we can do something else.
As far as 15xBW is prolly gonna be too much but try it, monitor it and adjust as needed. Need to get the protein up around 300g though.
As far as where to start on pushups, start 5 sets of 3(15 reps total work) spread throughout the day. Add a set or two over the next 3 weeks. Once you get to 30 total. After that just try adding a rep per day.
For the chins, is it possible to do bodyweight rows right now? I don't recommend assisted chins In the homework. If rows aren't possible lmk and we can do something else.
As far as 15xBW is prolly gonna be too much but try it, monitor it and adjust as needed. Need to get the protein up around 300g though.
Posted on 2/17/19 at 5:37 pm to Salahudin
quote:
How is JP planning on announcing his new forum? Really excited if it happens
Dunno, haven't talked to him since he told me the other day he had a new IT guy working on it
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