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?

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?

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.

Thanks for the help

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.

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

Bumping for Dark Sk0ll . . .

No rush. I have plenty of time

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.

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.