re: The Greyskull Methods- A Primer

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

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Did you end up with a 300 on your APFT?

Even after doing GSLP for a year and all the homework I can’t hardly do 70+ PU in 2 min. My shoulders are the weak point.

The run and sit-ups are easy.

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Should I seek to run my intervals at or below pace too? I’m confused about how quickly I am to run them.

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They will be quite a bit faster than your 15k target. The goal is to jack up your heart rate and vo2 max. The speed should be as fast as possible you think you can handle from set 1 to set 4, same speed each set without slowing down. First workout start conservatively, you can increase speed each set if you feel you have it in you (better than having to slow down)

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It’s your position they’ll be better than a medium-distance run, right?

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Yes, see this for example, The best results were from 4x4 intervals LINK

In combination with your longer tempo run on the weekend where you practice your goal pace you should be well prepared to crush your PR.

Also, I have to remind that the slow intensity 30-60min aerobic sessions (equivalent to fasted walks in base greyskull) will be very effective at boosting the results from the higher intensity workouts, and I would include them as many days per week as possible (but keep one day complete rest)

Chin up ladders before work, after work, and before bed. The ladder method is in the book.

Simple as far as setting it up and hitting it within an hour.


8 min warm up

Bench/press- 10 min to complete and finish 3*5+

Press/bench supersetted with bodyweight chins on press day or some type of row on bench days- 5x10 - 20 min to complete

Squats-3x5+ or deads-1x5 - 12 min to warm-up and complete

10 min on some kind of tricep work on squat days, curls on deadlift days. I suggest for triceps-

weighted close grip pushups/weighted dips
Close grip or reverse bench
Skull crushers

For biceps-
Barbell curls
Drag curls
21's

Just get strong as frick.

Or follow mastadon or one of the powerbuilding routines from the powerbuilding book or one of the mass templates I listed on the front page.

As far as diet, eat an arse ton of beef. 1.5lbs a day. Eat 6 eggs a day and have a 40-50g protein shake 3-4 times a day. Eat eat eat.

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Any benefit to doing pushup ladders everyday instead of chins?

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I'd say it depends if you want bigger chest/triceps vs back/biceps.

Also which muscles need extra work considering the program as whole. The above plan seemed to be more push heavy on weight training days.

As an option, you could alternate pushups and chins every other day.

Also, are you saying:

3x5+ bench/press
Then 5x10 press/bench superset with pulling
Then squats or deads

Or:

3x5+ bench/press superset with pulling
Then squats or deads

If its the 1st option, then why are bench and press given an extra 5x10 volume? Just curious as to reasoning.

Reasoning is upper body lifts progress and hypertrophy gains are better with a little extra volume and you are limited with the equipment you have

Just saw that email and read through it. I don't know enough about JP to comment, but I'm always wary when people beat around the bush about issues they're having and then ultimately end up asking for money.

My mind went to 10 different places reading that: health problems, drug/alcohol problems, owes some money to the Russian mob, bad business deal, brutal divorce settlement.

Any idea of what the nature of his "issues" are?

So I did speak to JP for over an hour on Friday and will again this Friday.

As far as his issues, they are legit and not really something of his doing. About all I will say.

As far as me giving my blessing for contacting him about training, he is back to being motivated to biding the brand back to bigger then it ever was before and I have no qualms with anyone contacting him as he will set you up to achieve your goals.

He has a couple of new items coming out in the next 60 days. He also is working on getting the forum back as he has an IT guy helping him now. I will be helping him moderate that once it is up.

He has a lot of exciting things coming up with the general theme of do fricking hard work. Forget working smarter, work harder. His second release will really drive this home and will be a throw back similar to his old greyskull elite S&C blog. LINK

Will keep y'all up to date on things as they develop.

Currently I am running the gladiator programs and doing ladders daily chasing a couple of the villain challenges.

I still think 90% of you on here would reach your goals by running the simple base template plus weighted chins/bicep curls and then chasing 3 or 4 villain challenges at a time based off current goals. I think many of you are way way overthinking shite and just need to do hard work and go in 5-6 days a week and bust your arse similar to the old elite site I linked above.