re: The Greyskull Methods- A Primer

Lmk if any body else is down, if we get 5 people total I will do it. All I ask for is to post before and after stats at a minimum.

I'm going to start some version of greyskull on Monday.

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I’m down for it

Honestly, you would prolly be better off running a slower progression model like 531, the key will be to pick the variant that makes sense for your situation.

Ive used double progression on GSLP 5,5,AMRAP with great success.

I start the LP normally, then when my AMRAP reps drop to below 8 reps, I keep weight the same until I get at least 8, and then add weight. If I get 10+ > add slightly more as usual.

This way the reps stay at the money range longer. I do this usually for 6-8 weeks, then I just add weight regeardless If I get 8 or less, and run it until I fail to get 5 (sometimes run to 3s even, as on GSLP for powerlifting). After that reset and start over, or swap lift as usual.

I might have a budfy interested in the programming. He tried gslp for a bit and got bored. Went to try soflete and liked it, just the workouts are so long.

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If you know, how much are you able to progress weight-wise with each cycle (i.e. the weight at which you've failed 3x5 at one cycle, compared to the previous one?). Also, when going up in weight with the +5 set being around 8ish reps, do you always increase by the smallest possible increment as per book?

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Sure!

Remember I am an Athlete and I am progressing slowly, due to 15+ hrs of endurance Rowing Training each week, competitions, and being a weight class athlete with my weight "maxed" at 75kg/165lb (I compete at 70kg).

With the "double progression" (only increase If amrap 8+ reps) I get just a bit better progress than with standard LP style, but I only have to reset half as often, which feels better to me.

If I get 8 reps, I add the smallest increase as per GSLP, double If 10+ reps

My last cycle before reset lasted 7 weeks, I had to reset because of a race (A heavy race weekend messes up my nervous system for at least a week, strength drops 20% or so). The results:

Squat:
Previous cycle finished 120kg x6 > reset to 110 kg > This cycle finished 125kg x 6. (~275lb).

Press 47kg x5 > reset to 42 kg > 50kg x 5 (~110lb)

Deadlift 140kgx8 (~310lb). No reset in 4 months only a couple deload weeks. Before that I did not Deadlift for 6 months due to rib fracture. Still going up.

Bench: after not benching for 6 months (reason, see deadlift) I went from 67kg x 8 to 80kg x 6 (~175 lb) in 16 weeks without resets. However I swapped it out now after this because I felt it in my rib (bar in my hands compressing back of my ribs against the bench).

I lift 3/week whenever I can, split can be seen a few pages back, its close to the standard 3-day with some lift rotation. Each of the big 4 lifts are done heavy once a week. In addition to those I squat two additional times (medium and light), do a third pressing movement(rotating each cycle), and rows, chins and powercleans each once a week plus curls 2/week.

I just sent it out yesterday, everyone should be starting next week.