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Message
re: The Greyskull Methods- A Primer
Posted on 2/17/19 at 11:38 pm to lsu777
Posted on 2/17/19 at 11:38 pm to lsu777
Thanks for the reply lsu
Unfortunately no I don't have a bar low enough for the dips at this stage. Unless you can think of anything this gym station I ordered can do?
LINK
Couple of other things (I know you answered this somewhere in the thread already), can I do the pushups on my workout days? or best to do them on the off days?
Also in SWOLE, JP talk about having 1 free day a week to eat anything. Would you recommend this considering I have a lot of fat to lose?
Cheers
Unfortunately no I don't have a bar low enough for the dips at this stage. Unless you can think of anything this gym station I ordered can do?
LINK
Couple of other things (I know you answered this somewhere in the thread already), can I do the pushups on my workout days? or best to do them on the off days?
Also in SWOLE, JP talk about having 1 free day a week to eat anything. Would you recommend this considering I have a lot of fat to lose?
Cheers
2
Posted on 2/18/19 at 7:53 am to Dogger
Try bodyweight rows hanging from the dip handles?
You should do bodyweight stuff 5-6 days a week, it does not matter if it is a Workout Day or not.
In a podcast 5 years ago I remember JP recommends to limit the free day to 1 Free meal each week on a fatloss setup.
You should do bodyweight stuff 5-6 days a week, it does not matter if it is a Workout Day or not.
In a podcast 5 years ago I remember JP recommends to limit the free day to 1 Free meal each week on a fatloss setup.
This post was edited on 2/18/19 at 7:56 am
Posted on 2/18/19 at 8:08 am to Dogger
quote:
Unfortunately no I don't have a bar low enough for the dips at this stage. Unless you can think of anything this gym station I ordered can do?
get a set of rings and start doing ring rows then move into the following
quote:
JP Question: How might you program band assisted chin ups on the Greyskull LP program bodyweight days for a male lifter at 6`3 238 who cant yet do a solid form chin ups but has bands in his garage gym. The bands are small, medium, and large in terms of thickness. If doing ladders how would you start and progress and ditto for using the frequency method?
quote:
Johnny Pain Answer: I am not a fan of band assisted chin ups at all. I find that they only make one better at doing band assisted chin ups, not the real thing. I’d stick to the negatives if you’re currently unable to do a single rep. Get yourself over the bar, and lower yourself under control as slowly, and with as much control as possible, emphasizing the last one third of the movement. Start with 6 of these or so per session, taking about one minute of rest in between efforts.
quote:
Couple of other things (I know you answered this somewhere in the thread already), can I do the pushups on my workout days? or best to do them on the off days?
6 days a week. the intensity should be so low on these that you are not tired at all. its how we build volume at greyskull. read these links
LINK
LINK
follow the progression laid out in the links.
quote:
Also in SWOLE, JP talk about having 1 free day a week to eat anything. Would you recommend this considering I have a lot of fat to lose?
Not a free day, a completely free meal. And yes you have more to lose which means you can be more loose with the diet.
Posted on 2/18/19 at 6:09 pm to lsu777
Awesome, thanks for the advice guys. And lsu thanks for talking to JP for me!
So I'll go ahead and get some rings and hang them off the chinup bar. I reckon I'll be able to manage 30 pushups a day to start with.
1 cheat meal a week and up the protein.
I'm still pretty hungry on the 2500 calories. It's definitely a lot less than I used to eat during fat fricking myself!
Cheers
So I'll go ahead and get some rings and hang them off the chinup bar. I reckon I'll be able to manage 30 pushups a day to start with.
1 cheat meal a week and up the protein.
I'm still pretty hungry on the 2500 calories. It's definitely a lot less than I used to eat during fat fricking myself!
Cheers
Posted on 2/19/19 at 11:58 am to lsu777
Wanted to pass along a little praise to both lsu777 and "The Greyskull Methods". Roughly 4 months ago I broke away from my normal CrossFit routine and started doing a version of Greyskull Linear Progression for strength and programmed my own WODs. The owners of my box took notice of my strength improvements and maintained my endurance.
So they asked if I would program our CF WODs the same way. After 8 weeks the results speak for themselves and people are loving it. We are still a full CF box with WODs but the make up of those wods and the strength part is what makes the difference.
Just wanted to throw out some thanks for all the info lsu777 puts out. If he wouldn't have done that then I might not have been able to find Greyskull so quick and wouldn't have helped several dozen people think differently about training.
And to disclose, I have been a Level 1 coach for 4 years as well as I have been into CrossFit for 7 years and have been lifting for 30 years.
So they asked if I would program our CF WODs the same way. After 8 weeks the results speak for themselves and people are loving it. We are still a full CF box with WODs but the make up of those wods and the strength part is what makes the difference.
Just wanted to throw out some thanks for all the info lsu777 puts out. If he wouldn't have done that then I might not have been able to find Greyskull so quick and wouldn't have helped several dozen people think differently about training.
And to disclose, I have been a Level 1 coach for 4 years as well as I have been into CrossFit for 7 years and have been lifting for 30 years.
Posted on 2/19/19 at 12:38 pm to PennyPacker
Awesome work, how about sharing some workouts with the rest of the class?
Posted on 2/19/19 at 3:51 pm to burgeman
Today we did:
Warm-up:
3 rounds
10 Walking Lunges
10 Squat to Stand
Back Squats: 3 sets of 5 with the last being max reps to failure.
WOD:
5 rounds of:
Sled push 10 meters
at 10 meters you run to the 50 meter mark and return to the sled and push it back to start.
10 1 legged squat (5 each side)
10 T2B
wod is 10 to 15min for most people
We then did our mobility/stretches hitting all the major muscles of the leg and hip.
Warm-up:
3 rounds
10 Walking Lunges
10 Squat to Stand
Back Squats: 3 sets of 5 with the last being max reps to failure.
WOD:
5 rounds of:
Sled push 10 meters
at 10 meters you run to the 50 meter mark and return to the sled and push it back to start.
10 1 legged squat (5 each side)
10 T2B
wod is 10 to 15min for most people
We then did our mobility/stretches hitting all the major muscles of the leg and hip.
Posted on 2/19/19 at 6:51 pm to PennyPacker
Awesome to hear that. Glad you can get some people thinking outside of the traditional workout of the day, sweat a lot, and go home.
For those wondering how the program CrossFit using the greyskull principles use the following guidelines
Mobility-(2-3 min)
Band pull apart
Stick dislocates
Stick overhead squat
Warmup-(8-10 min) 2-3 rounds of the following. Progress weekly.
Pushups progression
Pullup progression
Squat/overhead squat progression
Sit-up/L-sit progression
Burpee porgression
Lift-(10-20 min)
Usually one of the 4 main lifts that day with gslp, reverse pyramid or rest pause layout depending on how advanced the trainee is
Wod- kept under 20 min preferably under 15min.
This is the layout for basic CrossFit class. There are advanced variants using giant sets etc. But the above will get 90% of people where they want to go. Combine with the frequency method homework and you are looking at a recipe for success.
For nutrition set protein for males at 300g/day, females-200g/day and set calories weekly for the appropriate desired response.
For those wondering how the program CrossFit using the greyskull principles use the following guidelines
Mobility-(2-3 min)
Band pull apart
Stick dislocates
Stick overhead squat
Warmup-(8-10 min) 2-3 rounds of the following. Progress weekly.
Pushups progression
Pullup progression
Squat/overhead squat progression
Sit-up/L-sit progression
Burpee porgression
Lift-(10-20 min)
Usually one of the 4 main lifts that day with gslp, reverse pyramid or rest pause layout depending on how advanced the trainee is
Wod- kept under 20 min preferably under 15min.
This is the layout for basic CrossFit class. There are advanced variants using giant sets etc. But the above will get 90% of people where they want to go. Combine with the frequency method homework and you are looking at a recipe for success.
For nutrition set protein for males at 300g/day, females-200g/day and set calories weekly for the appropriate desired response.
Posted on 2/19/19 at 7:04 pm to lsu777
You can also add the Olympic lifts at one a day as a second lift.
For wods, outside of the hero and girl wods and the Conditioning exercises from the books you can always do things like this
Rounds for time-
Very push /horz push
Vert pull/ horz pull
Abs
Cardio/sprint(think burpees)
Rounds for time-
Explosive move to open hips(think broad jump/ burpee broad jumps or sandbag/slam ball over the shoulder throw.
Hip hinge/squat
Abs
Sprint/cardio
Good ideas on this is
greyskull elite(from greyskull CF days)
neversate wods
For wods, outside of the hero and girl wods and the Conditioning exercises from the books you can always do things like this
Rounds for time-
Very push /horz push
Vert pull/ horz pull
Abs
Cardio/sprint(think burpees)
Rounds for time-
Explosive move to open hips(think broad jump/ burpee broad jumps or sandbag/slam ball over the shoulder throw.
Hip hinge/squat
Abs
Sprint/cardio
Good ideas on this is
greyskull elite(from greyskull CF days)
neversate wods
Posted on 2/22/19 at 1:11 pm to lsu777
quote:
GSLP with Mass Gain/Strength and Hypertrophy Focus- See page 108
Hey lsu777
I bought the book and I really like this template from the book. But I feel like it's missing barbell rows or weighted dips? How would you plug them in?
Also, should I add dips to the "homework"?
Or maybe I should scratch everything and just use your hypertrophy template?
Thanks.
This post was edited on 2/22/19 at 1:17 pm
Posted on 2/22/19 at 1:40 pm to randomqwerty
regarding dips, read the linked article below specifically the part i quoted
LINK
the reasoning is dips are a progression exercise. Most people have not maximized pushups yet. when you can do VC#3 and can do 100 pushups in 2 min and knock out 50 easy, move to close grip then elevated then elevated close grip like the article suggest when it comes to homework.
if you want a tricep builder to plug into the workout, do weighted close grip working toward VC#11 which is 50 no bullshite pushups with a 45# plate on the back.
from there hit them dips going after VC#16 which is 16 full depth dips.
other reason we wait on dips is because they are hard on soft tissue, very hard. A requist amount of strength in the joints needs to be built before going going hard after dips.
on barbell rows- adding them depends on your level of strength. read page 44 of the book. If you can do 8 weighted chins with a 45 hanging from you, have at the rows, if not leave it as be.
overall whatever you choose to do, run the template as is for 12 weeks, after that make adjustments as you feel neccessary.
LINK
quote:
Once you’ve reached this point, THEN you can/should consider moving on to more difficult variations, as well as bar dips
quote:
And for the love of God, please do not email or comment me asking me my recommendations on how to structure something like this for handstand push-ups or ring dips unless you’re prepared to submit to me a video of you knocking out fifty easy parallel bar dips while reciting the Gettysburg address and not slowing down at all during your set.
the reasoning is dips are a progression exercise. Most people have not maximized pushups yet. when you can do VC#3 and can do 100 pushups in 2 min and knock out 50 easy, move to close grip then elevated then elevated close grip like the article suggest when it comes to homework.
if you want a tricep builder to plug into the workout, do weighted close grip working toward VC#11 which is 50 no bullshite pushups with a 45# plate on the back.
from there hit them dips going after VC#16 which is 16 full depth dips.
other reason we wait on dips is because they are hard on soft tissue, very hard. A requist amount of strength in the joints needs to be built before going going hard after dips.
on barbell rows- adding them depends on your level of strength. read page 44 of the book. If you can do 8 weighted chins with a 45 hanging from you, have at the rows, if not leave it as be.
overall whatever you choose to do, run the template as is for 12 weeks, after that make adjustments as you feel neccessary.
Posted on 2/22/19 at 2:25 pm to lsu777
Thanks a lot LSU!!
I am going to stick to the book template. Gonna work towards pushup progression. I won't add rows in till I can preform 8 chinups with 45.
Guess I have a lot of work on my hands
I am going to stick to the book template. Gonna work towards pushup progression. I won't add rows in till I can preform 8 chinups with 45.
Guess I have a lot of work on my hands
Posted on 3/1/19 at 5:56 am to lsu777
Here we go again!
Posted on 3/8/19 at 9:13 am to lsu777
quote:
lsu777
777, how does JP program rest/pause sets in the LCI program? I believe it is different than the rest/pause one would see in something like Kinobody.
Posted on 3/22/19 at 8:47 am to boxcarbarney
Quick question -
I'm going to start Greyskull in a few weeks after my next half marathon. I know the program calls for 2.5 pound increases, but my gym doesn't have plates that small.
Is it okay to use 5 pounds as an increase? Anyway to adjust for that?
Edit - Nevermind. Just read about some DIY options.
I'm going to start Greyskull in a few weeks after my next half marathon. I know the program calls for 2.5 pound increases, but my gym doesn't have plates that small.
Is it okay to use 5 pounds as an increase? Anyway to adjust for that?
Edit - Nevermind. Just read about some DIY options.
This post was edited on 3/22/19 at 10:35 am
Posted on 3/23/19 at 6:50 am to StringedInstruments
quote:
Is it okay to use 5 pounds as an increase? Anyway to adjust for that?
For those who wonder the same thing, 5lb jumps are standard for lower body.
For upper body if you must use 5lb jumps I would start from where one could get 10-12 reps on the last set to get some momentum. Also when the reps drop to 6-8 rep money range on the last set one could stay on the same weight for two to three sessions and try to get more reps in.
Posted on 3/23/19 at 3:52 pm to DarkSk0ll
Question about AMRAP:
My gym only has a bench press within a power rack. I tried using the safety bars after watching a video but even when my back arch is high, I’m still bumping the bars. It was really throwing me off on bench.
Other issue is that i don’t have a spotter. Even if I did, the back of the power rack is so cramped they couldn’t fit back there with me benching.
Any other ideas for failing safely on bench?
My gym only has a bench press within a power rack. I tried using the safety bars after watching a video but even when my back arch is high, I’m still bumping the bars. It was really throwing me off on bench.
Other issue is that i don’t have a spotter. Even if I did, the back of the power rack is so cramped they couldn’t fit back there with me benching.
Any other ideas for failing safely on bench?
Posted on 3/24/19 at 2:54 pm to StringedInstruments
quote:
Any other ideas for failing safely on bench?
Sure you have tried to set up the safeties lower than your chest, but higher than your neck? You can still roll it from your chest unless its a ton of weight, neck is more critical.
If thats not possible you could try doing pin benches: Set up the pins as low as possible above your chest, lower the bar under control to the pins, pause for a sec but keep the tension, press.
Also I would suggest not failing, instead do as many reps as you can on your own.
Posted on 3/31/19 at 4:00 pm to lsu777
Few quick questions.
For rep progression, let's say I'm doing DB bench press. How many warm up reps should I do? And my three working sets, let's say I do 45x5; 45x5; 45x5 -- next week I will go up to 50x5. If let's say I hit 45x3 on the last set, do I stick with 45 next week?
And for bodyweight progression, let's say for pullups -- am I doing 5/5/5 and then move up to 6 the next week?
Last question -- best exercises/videos for improving back squat?
All dumb questions.
For rep progression, let's say I'm doing DB bench press. How many warm up reps should I do? And my three working sets, let's say I do 45x5; 45x5; 45x5 -- next week I will go up to 50x5. If let's say I hit 45x3 on the last set, do I stick with 45 next week?
And for bodyweight progression, let's say for pullups -- am I doing 5/5/5 and then move up to 6 the next week?
Last question -- best exercises/videos for improving back squat?
All dumb questions.
This post was edited on 3/31/19 at 4:02 pm
Posted on 3/31/19 at 6:58 pm to TheOcean
quote:
Last question -- best exercises/videos for improving back squat?
I find Alan Thrall does a good job explaining the major lifts. He breaks them down step by step.
5 step deadlift
Squat
This post was edited on 3/31/19 at 7:34 pm
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