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Tornado Alley
New Orleans Saints Fan
Member since Mar 2012
18006 posts

re: The Greyskull Methods- A Primer
I think I misunderstood you, Sk0ll. I apologize.

I guess I should make clear that I always seek to run below my target pace. I set my pace high for that reason. My goal pace for my 10K is 9:09/mi but I consistently run around 8:20-8:40/mi.

Should I seek to run my intervals at or below pace too? I’m confused about how quickly I am to run them. It’s your position they’ll be better than a medium-distance run, right?


OleWarSkuleAlum
Alabama Fan
Member since Dec 2013
7017 posts
 Online 

re: The Greyskull Methods- A Primer
quote:

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


Did you end up with a 300 on your APFT?


lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: The Greyskull Methods- A Primer
I scored a 360 in bootcamp, after that program I would have scored better than that as I beat all of my times and rep numbers.


OleWarSkuleAlum
Alabama Fan
Member since Dec 2013
7017 posts
 Online 

re: The Greyskull Methods- A Primer
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.


lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: The Greyskull Methods- A Primer
If I remember correctly I did 86 pushups and 92 situps after the twelve weeks. The 2 mile run was like 14 something, just over 14. I remember cause I ran a I ran 13:46 at boot and I remember being under 30s from that time.


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DarkSk0ll
Member since Dec 2018
45 posts

re: The Greyskull Methods- A Primer
quote:

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


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)

quote:

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


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)


numptythrubbers
Member since Feb 2018
148 posts

re: The Greyskull Methods- A Primer
After a load of soul searching, it's pretty clear to me that right now my health and fitness is NOT my top priority. There are other things, namely money and family. Meaning I want something simple that doesnt take up my whole life.

I've concluded that, as far as training is concerned, I want to be big and strong more than anything else. Fit enough to keep up with my son and not be a fat frick, but swole to set an example. To be a protective figure, and a strong father figure.

As you've probably gathered, I'm prone to frickarounditis and thats pretty much what Ive been doing past few months. But now I have a clearer vision. fricker gunna get swole!

So here's where I'm at:

BW - 80kg
Bench 60kg x 9
Squat 80kg x 10
(Those are 3x5+ AMRAPs, resting 3 minutes between sets)

I can train 3x a week for 1 hour sessions. I have a barbell and rack, and a doorway chinup bar. Frequency method throughout the day is a no go as I work on construction sites and dont want the jokes!

So how should I set things up? I'm guessing baseline GSLP but anything else? Rest periods between sets for the total duration of the workout? Any nifty diet tricks for bulking? I want that powerbuilder/rugby player body, and I want a simple program to go on 'auto-pilot' with.

Look forward to your set up and advice! Thanks.

This post was edited on 7/25 at 10:35 am


lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: The Greyskull Methods- A Primer
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.


numptythrubbers
Member since Feb 2018
148 posts

re: The Greyskull Methods- A Primer
Any benefit to doing pushup ladders everyday instead of chins?


DarkSk0ll
Member since Dec 2018
45 posts

re: The Greyskull Methods- A Primer
quote:

Any benefit to doing pushup ladders everyday instead of chins?


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.


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numptythrubbers
Member since Feb 2018
148 posts

re: The Greyskull Methods- A Primer
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.


lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: The Greyskull Methods- A Primer
I'm saying on bench day it would look like this

Bench-3x5+

Then press supersetted with chins either 5x10 or 10x5



On the press day it would be

Press-3x5+

Bench supersetted with DB rows 5 x 10



lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: The Greyskull Methods- A Primer
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


numptythrubbers
Member since Feb 2018
148 posts

re: The Greyskull Methods- A Primer
Redemption?

LINK /

Know any more about this? Forums coming back? What are the books?


Boring
Member since Feb 2019
51 posts

re: The Greyskull Methods- A Primer
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.


lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: The Greyskull Methods- A Primer
I can not vouch for him at this time and personally am owed sessions. I believe he is trying to turn over a new leave and get things back in order but I can't verify that


Boring
Member since Feb 2019
51 posts

re: The Greyskull Methods- A Primer
Any idea of what the nature of his "issues" are?


lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: The Greyskull Methods- A Primer
I dunno, know he went through a divorce last year and works in the VA but that's all I know.


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lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: The Greyskull Methods- A Primer
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.


lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: The Greyskull Methods- A Primer
One thing we did talk about was simple templates for mass and how to add volume. We talked about this template below

Also talked about a simple A/B template as follows

Day A
Bench-2*5,1*5+
Deadlift-1x5
Bench- 5x5 working double progression until you get 10x10. Add a rep one session, a set the next. Once you reach 10x10 you add 10-20lbs and repeat.

Homework- chin ladders before work, after work, before bed



Day B
Press- 2x5,1x5+
Squats- 2x5,1*5+
Squats- 5x5 working double progression until you get 10x10. Add a rep one session, a set the next. Once you reach 10x10 you add 10-20lbs and repeat.

Homework- inverted row ladders-3 times daily


For the ladders, do 2-3 ladders every time.

This is a 3 or 4 day a week template rotating A/B. Simply designed for mass, so eat and sleep.


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