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StringedInstruments
Auburn Fan
Member since Oct 2013
10466 posts

re: The Greyskull Methods- A Primer
Two questions for you 777 (or anyone):

1) Is it necessary to take a week off from lifting? I’ve seen you recommend doing this between training cycles and I’m hitting that part of the schedule. What are the benefits of it?

2) Where should I go from here? Here’s my progress from June 10th to August 31:

Note - all numbers are 5, 5, 5+ except deadlift with latest AMRAP in parentheses.

Bench 155 -> 190 (5)
Squat 175 -> 230 (6)
Deadlift 225 -> 275 (3)
OHP 75 -> 115 (5)

Pull ups have improved but I’m mostly doing them as supersets each session with reps of 5. Get in about 20-25 pull ups per gym day. Weighted chins were causing some severe soreness so I cut them out.

No other accessory lifts were performed.

I came into this as a marathon runner but my running has diminished from 30 mpw to about 10.

I’m proud of my strength gains but have only noticed a bit of physique improvement. I’m struggling to shed body fat due to inconsistency in diet, which I’m working on currently.

I’m limited in terms of time for the gym. I get to the gym at 5:30 and have to leave by 6:10, which is enough time to do two compound lifts and pull ups.

My goal is to look good naked but also look good in clothes.

Should I continue with Greyskull or switch to something with more volume? I’ve read that hypertrophy is best for physique, and I’m willing to make time for another day in the gym over running - I currently go to the gym three days a week.

Appreciate your insight.
This post was edited on 8/31 at 4:08 pm


DarkSk0ll
Member since Dec 2018
51 posts

re: The Greyskull Methods- A Primer
quote:

Should I continue with Greyskull or switch to something with more volume?


Do a Reset and keep Hammering it, beating your previous Rep Records! In your case you don't need to take a week off IMO.

You have to give your body more time to change itself. Your progress is great so far in 3 months. Just stick to this and you will see results on your body.

Also I would add in FM pushups 5-6 days a week If you can. Give yourself a number to hit each day, it does not matter how you reach it, just keep the sets away from failure. I would start with your Max number of pushups in one Set x 2 as the Daily target. Then Increase it every week by 5%.
This post was edited on 9/2 at 2:23 pm


StringedInstruments
Auburn Fan
Member since Oct 2013
10466 posts

re: The Greyskull Methods- A Primer
What are FM push ups?


numptythrubbers
Member since Feb 2018
156 posts

re: The Greyskull Methods- A Primer
Read through page 1 of this thread.


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DarkSk0ll
Member since Dec 2018
51 posts

re: The Greyskull Methods- A Primer
quote:

What are FM push ups?


Submaximal sets of pushups throughout the day. FM=Frequency Method. Some call it Greasing The Groove.

See the first page or this LINK


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lsu777
LSU Fan
westlake
Member since Jan 2004
12569 posts

re: The Greyskull Methods- A Primer
1) we don't program deloads as life has a way of taking care of that. But if you are feeling sluggish and just hurt all over, take a couple days of just doing 2*5 on the main lifts once for the week. No amrap and no accessory lifts.

2) if you want to shed bodyfat, get the diet on order. Add the hard conditioning in three times per week in the form of burpees.

3) if you want more volume add the homework and Chase the challenge goals from the challenges I have posted, mainly the chinup, pushups and burpee challenges.



HamCandy
LSU Fan
Team Meat
Member since Dec 2008
734 posts

re: The Greyskull Methods- A Primer
Are their any two day variations to this?


DarkSk0ll
Member since Dec 2018
51 posts

re: The Greyskull Methods- A Primer
quote:

Are their any two day variations to this?


Base Program on two day split is simply:


Day 1
Bench 2x5,1x5+
Deadlift 1x5+

Day 2
Press 2x5, 1x5+
Squat 2x5, 1x5+

Add plugins as you see fit.

Daily Bodyweight pushups and chins are highly recommended


lsu777
LSU Fan
westlake
Member since Jan 2004
12569 posts

re: The Greyskull Methods- A Primer
^
|
|
This


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Junky
Louisiana Tech Fan
Louisiana
Member since Oct 2005
5225 posts
 Online 

re: The Greyskull Methods- A Primer
quote:

Daily Bodyweight pushups and chins are highly recommended


What I've come to realize is GSLP is a bodyweight protocol with a lifting aspect to it.


lsu777
LSU Fan
westlake
Member since Jan 2004
12569 posts

re: The Greyskull Methods- A Primer
Kind of. The base gslp and most of the variants are designed for the average guy wanting to look good naked and get stronger. Most normal guys have normal life's with jobs, family etc i.e. they have a life.

In general it's designed as a higher frequency program built around intensity. To get the most of the lower volume programming you must add volume in the form of some type of producutive exercise that doesn't zap recover and with extreme Neuro demands on the CNS. To do this, bodyweight is perfect us bodyweight is an essential building block of physical fitness.


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numptythrubbers
Member since Feb 2018
156 posts

re: The Greyskull Methods- A Primer
quote:

What I've come to realize is GSLP is a bodyweight protocol with a lifting aspect to it.



Agreed.


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DarkSk0ll
Member since Dec 2018
51 posts

re: The Greyskull Methods- A Primer
quote:

What I've come to realize is GSLP is a bodyweight protocol with a lifting aspect to it.


I would say Greyskull is an All Around General Physical Preparedness System... Almost like Crossfit, but simplified, and not so random.

You can customize what aspect(s) of fitness you focus on with the plugins and how you layout your plan. Most will focus on Strength.



numptythrubbers
Member since Feb 2018
156 posts

re: The Greyskull Methods- A Primer
Actually yeah thats probably the best description.

Any ideas on when strengthvillain is coming back?


lsu777
LSU Fan
westlake
Member since Jan 2004
12569 posts

re: The Greyskull Methods- A Primer
I dunno, I haven't talked to Johnny in a couple weeks, been too busy.


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greenteatiger
Member since Sep 2019
2 posts

re: The Greyskull Methods- A Primer
Hey,

new to this board and first of all wanted to say thank you to all of you for providing this huge amount of awesome content.

I started lifting this March after reading the GSLP 3rd edition. At home I do both chinups and pushups using the frequency method as laid out in the book. I'm however no way close to 100reps per day and your comment had me thinking I got it all wrong.

My chinup max is around 14
Pushups around 20

Currently I am doing 6 sets of 9 chinups and 6 sets of 10 pushups per day. For some reason I thought I am supposed to stay around 5 to 6 sets per day.

If I understood you right, I should however up this towards 20sets for each exercise with the same amount of reps. And once I reach 20 sets of 10 on each exercise I go for 21 sets, then 22, etc.?

I usually can't do any chins before 7pm, so I would end up doing 1 set every 15min before I go to sleep around 12pm. I would totally give that a go but fist wanted to make sure I understood it correctly.

Your input on this is highly appreciated!


DarkSk0ll
Member since Dec 2018
51 posts

re: The Greyskull Methods- A Primer
quote:

Currently I am doing 6 sets of 9 chinups and 6 sets of 10 pushups per day. For some reason I thought I am supposed to stay around 5 to 6 sets per day.



You are doing it right for your numbers. However you can progressively up the sets to 10 sets per Day. I would not do more sets than that.

Reps per set there is no limit really, but when you start to get over 30, I would change to a more challenging variant, unless you are aiming for the 100 pushups/min challenge.

Progress as the book says, either add reps or sets each week, Aiming for about 5-10% increase in total reps/day. Now, sometimes when the number of reps per set is increased, you night want to backup the number of sets per day by one, especially if the sets get harder.


lsu777
LSU Fan
westlake
Member since Jan 2004
12569 posts

re: The Greyskull Methods- A Primer
What dark said. Up the sets u til you get to 19, then up those reps. As you get to knocking out 100 pushups or 20 be chins, start chasing the harder variants.


greenteatiger
Member since Sep 2019
2 posts

re: The Greyskull Methods- A Primer
Thanks guys. Will do exactly that. Love this program


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Sharpy24
Member since Aug 2019
2 posts

re: The Greyskull Methods- A Primer
Alright lads, Really don't want to seem like I'm asking you lot to do all my work for me but I'm fed up of trawling the internet for answers and not finding them! I really want to put together my own GSLP programme but don't know how to pair exercises together effectively. The right ratio of push pull etc.

So I've been training since Jan of this year but on and off programme hopping. I was following the Vikings bare bones programme from bodybuilding . com But it completely f**cked me as i work in construction carrying bricks all day as well. My body completely shut down. So i need a programme i can run alongside a very active day job.I like that GSLP is a little more basic but do want some plug ins as well. My Aim is strength and size in equal measures if thats possible? So how can i programme something for that goal? I have seen increases in strength and size since i started so I'm not a day 1 noob who needs the very basic programme (I don't think)

Here are some of the exercise that i enjoy and want to incorporate if possible, ones that i enjoy and i know will help push me to get me arse in the gym when I've had a hard day at work and struggle to find the motivation.

Chins
Curls
Rows (thinking chest supported as my lower back gets a lot of sh*t at work)
Face pulls
Dips or some kind of tri isolation if better suited
Inc barbell press
Some ab work maybe?
Lateral raises
Shrugs
Pushups

I know i can't have all of them, but these are the ones i know i enjoy so would like a programme that includes the ones you guys think are best for my Strength/size goal. Im a big fan of compound movements. Could you also please include reps and sets?

Please go easy on me if I've completely missed the mark here and I'm making a fool of myself. Just want to get on a solid programme and get on track. Any help is fully appreciated! Thanks in advance lads
This post was edited on 9/16 at 1:39 pm


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