re: The Greyskull Methods- A Primer

Looks like rouge won’t have their bars on the Black Friday deal? They are having a month long promo on most of their gear.

You are fine starting with it. Run it adding 2.5lbs on the 10*5 sets until you stall. Once you stall what I would do is this


Switch to 5 sets of 10 reps
2 weeks@50%
2 weeks@55%
2 weeks@60%
2 weeks@65%

So on and so forth until you stall.

Prolly looking at 9-12 or so weeks on both so 18-24 weeks. At that point I would do this

12 weeks of running the lp without the added volume, but on the last set, I want you to rest pause it. Same with the accessory work, rest pause it.

This is similar to wendlers leaders and anchor periodization design.

Essentially what you are doing is a version of linear periodization like the lp is designed for to begin with. In the first two phases you are doing some intensity work on the mainlift and volume on the supplemental lift. During this last phase you would be ramping the intensity on the main lift big time while cutting down the supplemental lift volume with accessory intensity ramping up.

This allows you to realize the gains made during the volume phase. It's a quick and easy way to do block periodization in a linear format.

If you need to in the 5*10 sets, change the mainlift to a variant.

Been hesitant to post the above as it will go over most head, but it works well.

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do you mean that i should run 10*5 on both lifts OHP and the bench and then switch to 5 sets of 10 when i stall

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Correct. With starting at 50% and adding 2.5 lbs it will prolly take you 12+ weeks until you stall on press with the 10 sets of 5. Press will be the first lift to stall.

Then you would reset the volume portion to 50% and run % based as I described for 5 sets of 10. You can do it to where you move both the bench and press to this at the same time or just love the lift that stalls, pushing the other(prolly be bench) until it stalls

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now after i stall in the 2 weeks percentage part u said i should run the lp without the added volume what does that mean exactly do you mean running base greyskull lp with just the chins and kroc rows as accessory ?

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It means take out the second portion. So it would be the main upper body lift, the antagonist then the squat/deadlift and would look like this

Press-2*5,1*5+, rest pause the last set.
Chins- rest paused
Squats-2*5,1*20 reps

Bench would be the same way. Deadlift would remain as 1 all out set.

Feel free when you move to this phase to add some accessory lifts in. Prolly 2 per day, rest pause them.

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My other thought was to do Smolov Jr + squats and deads greyskull style

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That would work but if my goal was to specifically increase strength I would do the following if still intermediate

Push the last set until one rep before failure and then Rp that weight.


Instead of press I would do high incline close grip

I would hit triceps 3 times per week using close grip bench, reverse grip bench, and weighted pushups for 3-5 sets.

Wave loading would get you peaked faster but the above will drive the Basse strength up quickier.

And do you mean like

5, 5, 5+

Then RP sets

Or is the 5+ the RP sets instead?
Thanks

5/5/5+ rest 15-30 seconds then go to failure, repeat, repeat.

So you do the first two sets. Then you last you push to failure, rack it, rest 15s and go to failure, rack and rest 20s and then go to failure, rack and rest 30s and go to failure.

Cool thanks for that.

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Bump for New year's crew.

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New Year's Crew checking in. Thanks for the OP write-up, going to do some more reading when I get home later.

Any word on new stuff from Johnny? I see his ig posts but haven't seen anything other than the villain stuff.

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Think I’m gonna roll with this one to start out with.

A - Monday
B - Wednesday
Do you repeat Monday on Friday since it’s 3 days? Maybe I misread

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Yes simple rotation.
A/b/a on week 1
B/A/B on week 2

Repeat