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Started By
Message
re: The Greyskull Methods- A Primer
Posted on 1/13/20 at 8:20 pm to TigerFanatic99
Posted on 1/13/20 at 8:20 pm to TigerFanatic99
Wouldn't be doing many right now lol 
0
Posted on 1/14/20 at 9:00 am to lsu777
quote:
lsu777
Can I get access to the drive again?
Posted on 1/14/20 at 10:17 am to burgeman
Email me 
Posted on 1/15/20 at 9:33 am to lsu777
Started Phrak's yesterday. Started super light so i can make progress for a while.
Bench @ 115 5 5 15
Rows @ 115 5 5 12
Squats @ 135 5 5 12
Burpees VC work: 3 sets of 10 :30 on/1:00 off
Nutrition:
Calories - 3100
Protein - 286g
Fat - 161g
Carbs - 123g (107g before/during/after workout)
Bench @ 115 5 5 15
Rows @ 115 5 5 12
Squats @ 135 5 5 12
Burpees VC work: 3 sets of 10 :30 on/1:00 off
Nutrition:
Calories - 3100
Protein - 286g
Fat - 161g
Carbs - 123g (107g before/during/after workout)
Posted on 1/15/20 at 9:48 am to MarkInTable
That's a lot of calories. You trying to lose I assume? If not carry in.
Posted on 1/15/20 at 9:57 am to lsu777
Not really trying to lose weight, mainly focused on strength for now. 6'3 200 ~15%bf. I will probably dial back the calories to around 2600. 3100 was what was recommended by MFP app, but the Leangains calculator has me at around 2600.
Posted on 1/15/20 at 11:52 am to MarkInTable
Listen to the leangains calc. Monitor the average weight over a two week period to know how to adjust.
Posted on 1/15/20 at 12:23 pm to MarkInTable
FYI, I've been using the Personal Trainer app. It's simple and has two greyskull options. I'm doing Phrak's. It schedules for you and automatically makes the weight changes based on your reps. It also has a timer between sets that gives you reminders every so often so that you can choose your rest time based on how east the set was. If you are doing additional weight training, you can add these in as well.
Posted on 1/15/20 at 12:45 pm to LSU Patrick
Thanks for the suggestion, I'll check it out. I'm working out at home now so I am just using pencil/paper and a whiteboard.
Posted on 1/20/20 at 6:53 am to lsu777
Did my first actual Greyskull workout this morning. Below are the weights and the reps i was able to do. Any insight is appreciated i.e. should i increase weight on squats? I think from what i read, i should. Do i increase weight from set to set or increase the next workout (talking about High Incline DB press, yates row, etc.)
Aesthetics Template
Press: 120lbs x 2 x 5, 120 x 1 x 6 ( warmed up from bar weight to 115lbs before the working sets)
Hi-Inc DB Press: 50lb DB's x 2 x 12, 50lb x 1 x 11
Pull ups: 1 x 8, 1 x 6 (on pull up machine. by this point, my shoulders felt shot)
Yates Row: 105lb x 2 x 8 (warmed up from bar to 95lbs before working sets)
Squats: 135lb x 2 x 5, 135lb x 1 x 12 (warmed up from bar to 120lbs)
Should i have done more after i.e. burpees or cardio? I skimmed the 1st page prior to starting the workout, so wasn't sure if i missed some verbiage about doing some type of bodyweight or cardio workout after the main lifts.
It was tough to get going into the workout at 4am, but once i knocked out the Press sets, i was good to go and enjoyed it. I have been hesitant to start due not squatting or dead lifting since high school, but decided to do a full send and try it out
Aesthetics Template
Press: 120lbs x 2 x 5, 120 x 1 x 6 ( warmed up from bar weight to 115lbs before the working sets)
Hi-Inc DB Press: 50lb DB's x 2 x 12, 50lb x 1 x 11
Pull ups: 1 x 8, 1 x 6 (on pull up machine. by this point, my shoulders felt shot)
Yates Row: 105lb x 2 x 8 (warmed up from bar to 95lbs before working sets)
Squats: 135lb x 2 x 5, 135lb x 1 x 12 (warmed up from bar to 120lbs)
Should i have done more after i.e. burpees or cardio? I skimmed the 1st page prior to starting the workout, so wasn't sure if i missed some verbiage about doing some type of bodyweight or cardio workout after the main lifts.
It was tough to get going into the workout at 4am, but once i knocked out the Press sets, i was good to go and enjoyed it. I have been hesitant to start due not squatting or dead lifting since high school, but decided to do a full send and try it out
Posted on 1/20/20 at 7:59 am to Black
quote:
Press: 120lbs
That’s an insanely good starting point for OHP considering your other numbers.
quote:
should i increase weight on squats? I think from what i read, i should.
You should. Ideal rep range is 6-10 on AMRAP sets. 12 means you should go up. If it were me, I’d go up in ten point increments for a few weeks (per week - so 5 pounds per workout). You’ll be at 185 by the beginning of March and have a better indication of you strength level with squats.
quote:
Should i have done more after i.e. burpees or cardio?
Depends on your goals. I say no unless you really need to lose weight. Fasted walking is good enough cardio for now but if you’re small wanting to gain strength and muscle, even that might need to be tabled for a few weeks.
Posted on 1/20/20 at 8:37 am to StringedInstruments
quote:
hat’s an insanely good starting point for OHP considering your other numbers
To be fair, i guess i should mention i've been doing a bastardized version of Kinobody for a few months now
, so i've been pressing for a while, though usually a little heavier for a few reps less. I came down some knowing i had to lift more reps on the last set. Didn't want to be too heavy and not get at least 5 reps. quote:
You should. Ideal rep range is 6-10 on AMRAP sets. 12 means you should go up. If it were me, I’d go up in ten point increments for a few weeks (per week - so 5 pounds per workout). You’ll be at 185 by the beginning of March and have a better indication of you strength level with squats.
thanks. I wasn't sure what the ideal rep range was, but thought i read that 12 meant time to bump up. i'll do it on Friday. Posted on 1/20/20 at 2:52 pm to Black
You are at a good starting point with upper body pressing.
For squats, if you get 5 reps on all the sets add 5 lbs. If you get 12 or more, add 7.5-10lbs.
You need to work pulling strength hard. You are weak in that plain of motion if you couldn't due them due to pressing before hand. Vertical pulling should involve very little shoulders outside of rear Delts which aren't used much on pressing movements.
For cardio, I recommend on the aesthetics template to do 8-12 min of hard conditioning by picking something from the conditioning books. I suggest doing on deadlift day and on Saturdays. Pick something that compliments the main lifts of the day.
Suggestions-
Do 13 down on deadlift days OR 200 swings for time
Do sandbag burpees or sandbag ground to overhead on Saturdays
Goodlcuk. I would be prepared based off numbers to reset upper body pressing movements way way before squat and deadlift and pullups.
Oh and start doing submaximal pull-up sets as much as possible everyday. Don't do the pushup homework until you correct the imbalance between push/pull.
For squats, if you get 5 reps on all the sets add 5 lbs. If you get 12 or more, add 7.5-10lbs.
You need to work pulling strength hard. You are weak in that plain of motion if you couldn't due them due to pressing before hand. Vertical pulling should involve very little shoulders outside of rear Delts which aren't used much on pressing movements.
For cardio, I recommend on the aesthetics template to do 8-12 min of hard conditioning by picking something from the conditioning books. I suggest doing on deadlift day and on Saturdays. Pick something that compliments the main lifts of the day.
Suggestions-
Do 13 down on deadlift days OR 200 swings for time
Do sandbag burpees or sandbag ground to overhead on Saturdays
Goodlcuk. I would be prepared based off numbers to reset upper body pressing movements way way before squat and deadlift and pullups.
Oh and start doing submaximal pull-up sets as much as possible everyday. Don't do the pushup homework until you correct the imbalance between push/pull.
Posted on 1/21/20 at 7:43 am to lsu777
quote:
For cardio, I recommend on the aesthetics template to do 8-12 min of hard conditioning by picking something from the conditioning books. I suggest doing on deadlift day and on Saturdays. Pick something that compliments the main lifts of the day.
So what do i do on Tues/Thurs? Or i should say non-lift days. Like today, I rode the bike doing intervals for 45 minutes/450cal, whatever comes first. Which, i may add, was hell as my legs were on fire from yesterday
quote:
Oh and start doing submaximal pull-up sets as much as possible everyday
is that the same as the ladder method pull-up i read about?
Posted on 1/21/20 at 9:05 am to lsu777
Well, I'm couple of weeks into this program, and I have to say that my early assessment is that it has been great. I have already made progress on all of my lifts. The three short lifting sessions a week are much shorter than the 5 I was doing before, but I feel like I am stronger and gaining faster. I no longer dread "leg day," and I enjoy the daily chinups and pushups. It keeps my muscles fresh while still allowing them to recover and may even be aiding the rebuilding process by keeping blood flowing to my chest, arms, and back throughout the day. My sessions are no longer than 40-45 minutes, and they would be more like 30 minutes if I wasn't doing abs at the end of the workouts.
Posted on 1/21/20 at 11:37 am to Black
quote:
So what do i do on Tues/Thurs? Or i should say non-lift days. Like today, I rode the bike doing intervals for 45 minutes/450cal, whatever comes first. Which, i may add, was hell as my legs were on fire from yesterday
You rest lol. You perform the homework, on your case the chinups either frequency method or ladder method, and go for a walk. Something that is non taxing. You could do some easy conditioning like slowly riding the bike or slowly walking with a vest etc.
quote:
is that the same as the ladder method pull-up i read about?
I was speaking of the frequency method specifically, but ladder method is fine too.
Posted on 1/21/20 at 11:38 am to LSU Patrick
quote:
LSU Patrick
Awesome to hear.
Posted on 1/22/20 at 1:42 pm to lsu777
Day 2: I promise not to give updates throughout the journey, but bare with me while i figure this thing out...lol
Incline Bench: warmed up and got to a working weight of 155lb x 5 x 2, 155lbs x 9 x 1
Barbell Curls: 60lbs of weights plus bar x 12 (not sure what the bar weighs and i used the preacher curl bar, not sure if that's ok or if it should've been the standard bench bar)
Close grip BP: 145lbs x 8 x 2, 145lbs x 15 x 1
Superset face pulls and lat raises with 20lb db's
Deads: first time in 20 years 185lbs x 8 x 1 - scared i would hurt myself as i wasn't sure if my form was correct so didn't want to go too beast mode
tried 13 down - literally died 3 circuits in
questions:
How does the body know the difference between a warm up set and working set? I gave myself a little more rest between my last warm up and working set
I assume we are supposed to pick a weight that is challenging. So if i pick a weight and get XXXlbs x 3 instead of 5 reps, i should stick with that weight until i can get 5+, correct?
Incline bench, i assume i was inclined enough. It was the 3rd hole from the seat, looked to be about 45 degreesish. What am i trying to avoid? Too flat or too inclined?
Incline Bench: warmed up and got to a working weight of 155lb x 5 x 2, 155lbs x 9 x 1
Barbell Curls: 60lbs of weights plus bar x 12 (not sure what the bar weighs and i used the preacher curl bar, not sure if that's ok or if it should've been the standard bench bar)
Close grip BP: 145lbs x 8 x 2, 145lbs x 15 x 1
Superset face pulls and lat raises with 20lb db's
Deads: first time in 20 years 185lbs x 8 x 1 - scared i would hurt myself as i wasn't sure if my form was correct so didn't want to go too beast mode
tried 13 down - literally died 3 circuits in
questions:
How does the body know the difference between a warm up set and working set? I gave myself a little more rest between my last warm up and working set
I assume we are supposed to pick a weight that is challenging. So if i pick a weight and get XXXlbs x 3 instead of 5 reps, i should stick with that weight until i can get 5+, correct?
Incline bench, i assume i was inclined enough. It was the 3rd hole from the seat, looked to be about 45 degreesish. What am i trying to avoid? Too flat or too inclined?
Posted on 1/22/20 at 2:49 pm to Black
quote:
Incline bench, i assume i was inclined enough. It was the 3rd hole from the seat, looked to be about 45 degreesish. What am i trying to avoid? Too flat or too inclined?
It just depends on what you are focusing on and what feels good. The higher the incline, the more anterior delt activation you get and the less upper chest activation you get. The lower the incline. the more upper peck/tricep activation you get, the less anterior delt activation. I prefer more of a 35-40 degree angle, personally. It puts less strain on my joints, and I get more chest work. I get plenty of anterior delts with overhead press.
Posted on 1/22/20 at 3:43 pm to Black
quote:
Incline bench, i assume i was inclined enough. It was the 3rd hole from the seat, looked to be about 45 degreesish. What am i trying to avoid? Too flat or too inclined?
Don't over think it. Patrick gave a good synopsis, but in general just pick one and get strong as hell on it.
quote:
How does the body know the difference between a warm up set and working set? I gave myself a little more rest between my last warm up and working set
I assume we are supposed to pick a weight that is challenging. So if i pick a weight and get XXXlbs x 3 instead of 5 reps, i should stick with that weight until i can get 5+, correct?
Your body just knows tension, load, cns fatigue etc.
In general, start with something that is too light. Rep out the third set until failure. Then apply the progression rules inlaid out in the original post. If you get more than 10 or 12 reps, double the progression. If not just progress as normal trying to set a pr Everytime on the money set.
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