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Yeti_Chaser
Member since Nov 2017
1004 posts

re: The Greyskull Methods- A Primer
I started this program about 6 months ago as a novice lifter and love it. I've made great gains especially in my shoulders, but I'm struggling big time with my biceps. I started in january doing barbell curls at 2 sets of 55x12 and I've only made it up to 2 sets of 60x12 after 6 months. I started chin ups at 6 reps and have made it to 13 but Ive stalled out there recently as well. Should I replace the barbell curls or add in some dumbbells or something else?


OleWarSkuleAlum
Alabama Fan
Huntsville, AL
Member since Dec 2013
9048 posts

re: The Greyskull Methods- A Primer
quote:

I started in january doing barbell curls at 2 sets of 55x12 and I've only made it up to 2 sets of 60x12 after 6 months.


That’s a pretty good gain on a secondary muscle IMO. Have you been doing greyskull resets and moving to variants?

quote:

I started chin ups at 6 reps and have made it to 13 but Ive stalled out there recently as well.


Johnny will kill me for saying this but do a cycle of lat pulldowns instead as a variant then move back to pull-ups. Are you doing your homework pull-ups?


Yeti_Chaser
Member since Nov 2017
1004 posts

re: The Greyskull Methods- A Primer
quote:

Have you been doing greyskull resets and moving to variants?

I've been doing the traditional reset for the 4 main lifts. For the other lifts such as barbell curls it was my understanding that they dont follow the same progression and reset rules since they dont have AMRAP sets. I have not used any variants yet. Everything else has been going well except biceps so I havent considered any other variants yet.

quote:

Are you doing your homework pull-ups?


Yes but not as frequently as I would like. I dont have any way of doing them at work, but I do them regularly before and after work



OleWarSkuleAlum
Alabama Fan
Huntsville, AL
Member since Dec 2013
9048 posts

re: The Greyskull Methods- A Primer
quote:

I've been doing the traditional reset for the 4 main lifts. For the other lifts such as barbell curls it was my understanding that they dont follow the same progression and reset rules since they dont have AMRAP sets. I have not used any variants yet. Everything else has been going well except biceps so I havent considered any other variants yet.


Couple of options here. 1. Deload and try and beat your previous rep PRs. 2. Move to a variant. EZ bar curls will get your confidence up.

quote:

Yes but not as frequently as I would like. I dont have any way of doing them at work, but I do them regularly before and after work


Okay so don’t worry about the FM aspect of it. Just worry about total work. How many are you doing total a day/week?


Yeti_Chaser
Member since Nov 2017
1004 posts

re: The Greyskull Methods- A Primer
Currently at 265 Chins per week.


OleWarSkuleAlum
Alabama Fan
Huntsville, AL
Member since Dec 2013
9048 posts

re: The Greyskull Methods- A Primer
quote:

Currently at 265 Chins per week.


Yeah that’s a pretty low amount if you are able to do 13 per set.

I would suggest doing Atleast 100 per day or 20 sets of 5 chins a day spaced out however you want. Add 1 rep a week until 10 then start adding sets, etc. The homework is supposed to be sub-maximal so you don’t want to go to max on every set.


lsu777
LSU Fan
westlake
Member since Jan 2004
13574 posts

re: The Greyskull Methods- A Primer
Just gonna let you take over this thread lol. Pretty much exactly what I would have said.

For those asking about the bodyweight stuff, think of taking on one of the challenges that people are running around here especially if muscle gain is the goal. Below are some monthly challenges

Some good ones for hypertrophy would be

Pushups-10k
Chins-3k

Dips-5k
Chins-3k

Ring pushups-5k
Ring inverted feet elevated rows-5k

Reverse grip or close grip pushups- 5k
Neutral grip chins- 5k
Ring "Y's"- 3k


Sandbag carry-100lbs- 10k yards


For fat loss

Burpees-3k
Situps-10k


Walking lunge- 30 miles
L-Sit- 200min

Prowler push-10k yards

Weighted vest (40 lbs) walks- 150 miles

KB Farmers walk- 30 miles



Yeti_Chaser
Member since Nov 2017
1004 posts

re: The Greyskull Methods- A Primer
Thanks for the help


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wutangfinancial
LSU Fan
Dallas, TX
Member since Sep 2015
2749 posts

re: The Greyskull Methods- A Primer
Starting today on with the Hypertrophy program with rotating lifts. Thanks for the long arse thread with great information I've been getting bored AF in the gym the past month so this should give me a motivational boost.


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DarkSk0ll
Member since Dec 2018
52 posts

re: The Greyskull Methods- A Primer
quote:

I've only made it up to 2 sets of 60x12 after 6 months. 


I would add 3rd set. Go all out each Set. You can drop weight if reps go down too much on the 2nd and/ or 3rd set.
This post was edited on 7/10 at 1:17 pm


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18473 posts

re: The Greyskull Methods- A Primer
777 and Dark,

What do y’all think about this Greyskull-themed eight-week 15K training program?

Running

Goal: run a 15K (9.32 miles) in under 85 minutes (9:09 pace). For what it’s worth, my pace has been in the 8:30 range over the past 4 weeks.

I will be running Monday, Wednesday, and Saturday on a simple linear mileage progression plan:
WEEK - MONDAY - WEDNESDAY - SATURDAY
1 - 2 - 3 - 5.5
2 - 2 - 3 - 6
3 - 2 - 4 - 6.5
4 - 2 - 4 - 7
5 - 3 - 5 - 7.5
6 - 3 - 5 - 8
7 - 3 - 6 - 8.5
8 - 3 - 2 - 9.32 (15K)
Total mileage: 110.32 over the course of eight weeks

Lifting

Goal: get stronger at the big four lifts and complement my running progress. Secondary goal: simplicity.

I will be lifting on Tuesday and Thursday using this modified Greyskull plan:
Tuesday - squats, 2 x 10, 1 x 10+; benchpress, 2 x 10, 1 x 10+; standing EZ bar curl, 2 x 10
Thursday - deadlift, 2 x 10, 1 x 10+; military press, 2 x 10, 1 x 10+; cable tricep pressdowns, 2 x 10

The “plus” set is to failure, of course. I will add weight per prescribed Greyskull methods.

Homework

Homework is simple:

6 x 25 pushups on Monday - Friday (6000 total pushups)
Two four-rep chin-up ladders Monday - Friday (1 x 1, 1 x 2, 1 x 3, 1 x 4) (800 total chin-ups)

Do you think I should lift on Monday and Wednesday and run on Tuesday, Thursday, and Saturday or keep it programmed how it is? If I do this, I could leave Friday open for some additional rotating upper body work using the A, B, A greyskull format.

Basically, it’s set up now as so:

Sunday: rest
Monday: short run
Tuesday: squats and bench press
Wednesday: medium run
Thursday: deadlifts and military press
Friday: rest
Saturday: distance run
This post was edited on 7/22 at 1:21 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
13574 posts

re: The Greyskull Methods- A Primer
Looks fine to me, but I dunno shite about running anything longer than 2 miles. My philosophy now a days is too not run further than 400m unless being chased by dogs or the police

In other words I dont know Jack shite on the subject. Dark can prolly help
This post was edited on 7/22 at 11:18 am


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Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18473 posts

re: The Greyskull Methods- A Primer
Bumping for Dark Sk0ll . . .


DarkSk0ll
Member since Dec 2018
52 posts

re: The Greyskull Methods- A Primer
Ill get back tomorrow


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18473 posts

re: The Greyskull Methods- A Primer
No rush. I have plenty of time


numptythrubbers
Member since Feb 2018
184 posts

re: The Greyskull Methods- A Primer
Isnt 'Ripped to Shreds' a Greyskull running program?


lsu777
LSU Fan
westlake
Member since Jan 2004
13574 posts

re: The Greyskull Methods- A Primer
No "ripped to shreds" is a body fat reduction program. The "gladiator" programs have some elements of running in it but not much.

LINK

The link above is the teampain custom course I did with JP when I wanted to improve my mile and two mile times.


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18473 posts

re: The Greyskull Methods- A Primer
Weeks 1-6 do not look that bad, actually. Looks like you wouldn’t spend a ton of time in the gym.

I couldn’t do a “ring chin.”
This post was edited on 7/23 at 9:23 am


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DarkSk0ll
Member since Dec 2018
52 posts

re: The Greyskull Methods- A Primer
quote:

What do y’all think about this Greyskull-themed eight-week 15K training program?


Your plan looks reasonable with a well thought progress.

However, I would like to offer some advice how I would improve it.

Strength:
-For running you would want to focus more on the neural efficiency than hypertrophy, so 5,5,5+ would be better. You could even run it up to 3,3,3+ as in Greyskull for powerlifting. Lower reps also generate less soreness, so you would be able to run a little better.
-For upper body it doesn’t matter (unless you are an elite runner who does not want upper body muscle weight to slow him down), you can do whatever you like, it does not really affect your running recovery. The Fm style Homework you posted work really well!

Endurance:
-You would like to have some medium length hard intervals (in place of your medium distance run on wed) in there to increase your VO2 max (heart and lungs) and anaerobic threshold. I would start with 4x4min/3 min rest. Go as fast pace as you can maintain ALL sets (you can also start a little slower and progress each set). Sample workout and progression below.
-The “long tempo run” on the weekend should be at your goal pace for the 15K (mainly for running economy and muscular aerobic endurance, also some VO2 max effect). The progress you have for it looks good.
-The third running session can be slower pace for some “skill” practice for running economy and some more aerobic volume (your short session)
-You would also want to have some 30-60min slow easy aerobic sessions in the week with any type of activity for the legs to increase the muscular aerobic endurance (elliptical, bike, walking or jogging if you can handle more running volume) – Like the Gresykull fasted walks, but you can do these at any point and these need not be fasted as your main goal is endurance and not fat loss. You can even finish your strength session with one of these.

quote:

Do you think I should lift on Monday and Wednesday and run on Tuesday, Thursday, and Saturday or keep it programmed how it is? If I do this, I could leave Friday open for some additional rotating upper body work using the A, B, A greyskull format.

Both will work, you have to try what you like better.

Here is a sample week of endurance for your original scedule:

Mon: 2+ miles, moderate effort (as in your plan)
Wed: 4x4min intervals
Sat: Tempo run (as in your plan)

Sample interval session:
Easy jog for 10-15min warmup.
Then, Increase pace each 0:30 for 3 min, last 0:30 with interval target pace
Slow walk/ jog for 3min
Rest 2min
Intervals 4x4min/3min recovery (slow walk/jog)
Cooldown for 10-20min slow walk/jog

Progress for the intervals:
wk1-wk2 4x4/3’; wk3 5x4/3’; wk4 off/easy 2miles; wk5-6 4x5’/3’; wk7 5x5’/3’ wk8: 2 miles with your target 15K pace (after some warmup)
-You would also want to try to increase the average pace each week slightly, or keep it the same when you go from 4mins to 5 mins.


Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18473 posts

re: The Greyskull Methods- A Primer
Knock on wood, but I’ve never ran above pace in my current 10K training program (17 runs).

So, basically:

Monday: short run
Tuesday: lift
Wednesday: intervals below
Thursday: lift
Friday: rest
Saturday: long run, 30-60 minute walk or bike
Sunday: 30-60 minute walk or bike

Homework throughout the work week.

For the intervals, I should run as hard as I can, right? Let me make sure I get this. I should run four minutes as fast as I can, then rest for three minutes, and repeat this four times?

Also, I am not a elite runner so I have no issue doing upper body stuff. I think I’ll do the third upper body workout too.


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