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re: The Greyskull Methods- A Primer
Posted on 9/27/17 at 9:45 pm to arktiger28
Posted on 9/27/17 at 9:45 pm to arktiger28
Amazon for about 25 bucks. Or go to Lowes. 3/8 galvanized chain. 7 links plus a zip tie = 1.32 lbs. Or use a caribiner to get it right at 1.5. I made 4.
Im loving the program btw. Modified the aesthetic routine to fit my goals and weaknesses. Mixing the core lifts with volume work on the plugins. Way funner than starting strength and stronglifts. The weight increments and squat frequency feel more manageable too.
Ill post my 3 day plan in a bit.
Im loving the program btw. Modified the aesthetic routine to fit my goals and weaknesses. Mixing the core lifts with volume work on the plugins. Way funner than starting strength and stronglifts. The weight increments and squat frequency feel more manageable too.
Ill post my 3 day plan in a bit.
This post was edited on 9/27/17 at 9:46 pm
1
Posted on 9/28/17 at 10:10 am to Capo Losi
I'm finishing week 5 tomorrow. Has been nice being back and regular and lifts have been going up pretty regularly through the first month (10+ on just about everything).
Squats are finally getting to the point where I'm below the 10 range and only going up 5 pounds per session. Same with just about everything else. Unfortunately I don't have my 1.25 washers to use for my upper body exercises until I regain access to my apartment in another month-ish, so I'm just doubling up on previous weights until I hit 10 before adding 5 pounds.
I have been adding some HIIT cardio at the end of the workouts doing 10 min worth of 20 second sprint / 30 second recovery on the recumbent bike. By the time I'm done I'm gassed. It's been getting easier so I think it's time to drop the recovery time to 25 seconds.
Really need to start doing the Burpee's and push-ups in my free time, but I haven't added those in yet.
Squats are finally getting to the point where I'm below the 10 range and only going up 5 pounds per session. Same with just about everything else. Unfortunately I don't have my 1.25 washers to use for my upper body exercises until I regain access to my apartment in another month-ish, so I'm just doubling up on previous weights until I hit 10 before adding 5 pounds.
I have been adding some HIIT cardio at the end of the workouts doing 10 min worth of 20 second sprint / 30 second recovery on the recumbent bike. By the time I'm done I'm gassed. It's been getting easier so I think it's time to drop the recovery time to 25 seconds.
Really need to start doing the Burpee's and push-ups in my free time, but I haven't added those in yet.
Posted on 10/24/17 at 11:13 am to lsu777
Lsu777, thanks again for your work on this. I am about to switch to this program. I just had a couple of questions.
1) I am still cutting using Avatar Moderate fat loss. I still need to lose a good bit of fat. I’ll be running three miles on my days I am not doing the program. However, I would like to do some Hiit training like burpees to shed some fat. I had thought about incorporating hiit training right after I complete greyskull. Is that wise? If not, when is the best time to incorporate burpees.
2) When it comes to the homework of chin-ups and pushups do I do those every single day. Even when I am incorporating them in the main workout?
Thanks again for the help. I would like to buy the book soon but it is a pretty expensive book and the budget is tight. Your Primer has been a life saver.
1) I am still cutting using Avatar Moderate fat loss. I still need to lose a good bit of fat. I’ll be running three miles on my days I am not doing the program. However, I would like to do some Hiit training like burpees to shed some fat. I had thought about incorporating hiit training right after I complete greyskull. Is that wise? If not, when is the best time to incorporate burpees.
2) When it comes to the homework of chin-ups and pushups do I do those every single day. Even when I am incorporating them in the main workout?
Thanks again for the help. I would like to buy the book soon but it is a pretty expensive book and the budget is tight. Your Primer has been a life saver.
Posted on 10/24/17 at 11:22 am to arktiger28
Also, I have been doing starting strength for a couple of months. I assume it would be smart to reload a bit since I will be a little more tired because of putting my squats at the end. Any suggestions for a reload amount?
Posted on 10/24/17 at 2:10 pm to arktiger28
One last question. I notice there is not a specific App for greyskull. What is a good App that you can manually set up Greyskull in?
Posted on 10/24/17 at 2:21 pm to arktiger28
I use Jefit right now, but really any app that lets you set a custom routine will work. You don't even need one really.
IOS or Android?
IOS or Android?
Posted on 10/24/17 at 2:23 pm to arktiger28
Clicky for link to 777's Ebooks
That is a link that 777 provided in the puttadaforkdown thread on the food board that has the ebooks. You can find the greyskull ebook in there and read it. It's a very quick read and should cover most of your questions regarding the homework.
Not 100% sure on the hiit, but I always do mine after my workout.
That is a link that 777 provided in the puttadaforkdown thread on the food board that has the ebooks. You can find the greyskull ebook in there and read it. It's a very quick read and should cover most of your questions regarding the homework.
Not 100% sure on the hiit, but I always do mine after my workout.
Posted on 10/24/17 at 2:52 pm to arktiger28
I think people overthink general strength programs. You aren't going for maximal strength or conditioning. If you value strength more, put your squats in the front. If you value conditioning more, in the back.
Think of the program as it is, general strength and conditioning.
Think of the program as it is, general strength and conditioning.
Posted on 10/24/17 at 5:35 pm to Hu_Flung_Pu
What HFP said, put it wherever you're comfortable man. Mix it up, see what you like.
I do my Press for the day first, then my squat or deadlift second. Then everything else mostly in the order that I think I'll tire out or how much energy I will need to complete my sets.
Even if I do get tired, I'm just not having a good day, short on time, etc before the end of my planned workout, I know my two big lifts were done and done with full intensity.
Take a look at my hypothetical workout-
1. GS Press
2. GS Dead Lift
3. Dumbell bench - I know this wont interfere with the remainder of my lifts.
4. Snatch Grip High Pulls - This is my highest priority pulling movement for the day
5. Close Grip Lat Pulldowns - Lower priority pull
6. Bicep Curls - Done after my primary pull for the day because I know curls screw up my grip. Plus you dont need as much energy to do some curls.
7. Calves
Out. If I put deadlifts at the end of all this, they wouldn't be as quality as I'd like.
I do my conditioning work on my days off along with some body weight stuff. Farmers walks, Burpees, push ups, pull ups, mobility... whatever I feel like for the day.. sometimes nothing. Point is when I'm at the gym I want to maximize my time there, then go home.
I do my Press for the day first, then my squat or deadlift second. Then everything else mostly in the order that I think I'll tire out or how much energy I will need to complete my sets.
Even if I do get tired, I'm just not having a good day, short on time, etc before the end of my planned workout, I know my two big lifts were done and done with full intensity.
Take a look at my hypothetical workout-
1. GS Press
2. GS Dead Lift
3. Dumbell bench - I know this wont interfere with the remainder of my lifts.
4. Snatch Grip High Pulls - This is my highest priority pulling movement for the day
5. Close Grip Lat Pulldowns - Lower priority pull
6. Bicep Curls - Done after my primary pull for the day because I know curls screw up my grip. Plus you dont need as much energy to do some curls.
7. Calves
Out. If I put deadlifts at the end of all this, they wouldn't be as quality as I'd like.
I do my conditioning work on my days off along with some body weight stuff. Farmers walks, Burpees, push ups, pull ups, mobility... whatever I feel like for the day.. sometimes nothing. Point is when I'm at the gym I want to maximize my time there, then go home.
This post was edited on 10/24/17 at 5:37 pm
Posted on 10/24/17 at 7:10 pm to Capo Losi
Great stuff! Thanks!
Posted on 10/24/17 at 10:01 pm to arktiger28
quote:
1) I am still cutting using Avatar Moderate fat loss. I still need to lose a good bit of fat. I’ll be running three miles on my days I am not doing the program. However, I would like to do some Hiit training like burpees to shed some fat. I had thought about incorporating hiit training right after I complete greyskull. Is that wise? If not, when is the best time to incorporate burpees.
3 Miles? Wtf!!???? Why? If you are looking for general conditioning then do a 1 mile run and a 2 mile run in off days. If you are looking for fat loss then follow the greyskull LCI program or do an exercise from the conditioning books 4-5 days a week, after lifting sessions and then two other days but LCI would still be better. Also take up the 360 fat loss challenge, which is the fasted walks I talked about.
B
As far as homework goes do them 5-6 days a week, burpees too. Just get the reps in, doesn’t matter how but frequency method is best.
As far as exercise order, keepthe main upper body lifts first then the heavy lower body lifts, squats and deads, after. I explained why in the primer.
Posted on 10/25/17 at 7:13 am to lsu777
I’ve been running 3 days a week with friends for 13 years. It’s nust kind of part of who I am at this point. I used to do marathons and such so 3 Miles is a lot less than what I have been doing. It’s not really to attain any specific goals, just a brotherhood that I can’t let go of.
Posted on 10/25/17 at 8:52 am to arktiger28
Then how do you have weight to lose? Ever think it might be hurting your physique goals?
Posted on 10/25/17 at 9:28 am to lsu777
His body is probably use to it. If it's enjoyable let the program tailor around it. It's about lifetime goals. Gotta have fun doing it.
Do the burpees after your run.
Do the burpees after your run.
This post was edited on 10/25/17 at 9:29 am
Posted on 10/25/17 at 9:40 am to lsu777
quote:
Then how do you have weight to lose? Ever think it might be hurting your physique goals?
Mainly diet. I ran 3 marathons at 250lbs and 230 for the other two I ran. That's probably the weight of the winner times 3! It took me a long freaking time to grab a clue that running wasn't going to get it done. The high protein diet on Avatar Nutrition has worked wonders for me. I've had excellent results. I am down 30lbs and muscles are starting to poke through for the first time in my life and I'm 40. I just completed a half marathon Saturday and it may be my last long distance race. We'll see. I want to turn my focus to weights now. When I compare 9 miles a week to what I have been doing for the last 13 years it seems like no big deal in the great scheme of things. I'm not starting lifting competitions at 40. My goals are to look decent for my wife when I take my shirt off and have the agility to care for my 4 small children. I enjoy those runs and good conversation with my friends. I'd rather try to hold on to it as long as I can. I can always stop later if it makes my other goals unattainable.
Posted on 10/25/17 at 9:50 am to arktiger28
Don't stop the running. Focus on the main lifts and do some agility and flexibility routines as homework.
This post was edited on 10/25/17 at 9:57 am
Posted on 10/25/17 at 1:04 pm to arktiger28
If your having those kinds of results then the running isn’t hurting anything. So let me ask are the burpees something you are wanting to do for the challenge of it or is it to lose weight?
I ask because with the amount of activity you are getting they are not needed from a fat loss stand point.
I would simply pick one of the templates you like and run with that. Do the pushups and chin ups for frequency method or run the LCI program, just the 4 weight days and work the schedule around your running days.
Main thing is focus on the primary lifts, Chins, body weight movement, bicep curls and attack the hell out of them. Give the same effort for curls as you do your squats. On top of this push the last set really close to complete failure and use progressive overload either from a rep or weight standpoint.
I ask because with the amount of activity you are getting they are not needed from a fat loss stand point.
I would simply pick one of the templates you like and run with that. Do the pushups and chin ups for frequency method or run the LCI program, just the 4 weight days and work the schedule around your running days.
Main thing is focus on the primary lifts, Chins, body weight movement, bicep curls and attack the hell out of them. Give the same effort for curls as you do your squats. On top of this push the last set really close to complete failure and use progressive overload either from a rep or weight standpoint.
Posted on 10/25/17 at 1:38 pm to lsu777
quote:
So let me ask are the burpees something you are wanting to do for the challenge of it or is it to lose weight?
Pretty much to lose weight.
quote:
Do the pushups and chin ups for frequency method or run the LCI program, just the 4 weight days and work the schedule around your running days.
I thought Greyskull was 3 days a week?
quote:
Do the pushups and chin ups for frequency method
Do I keep the homework program exactly the same on weight days. I did the weight workout this morning and my arms are pretty give out for the chins and pushups. Should there be any adjustment in reps to account for this mornings workout.
Posted on 10/25/17 at 2:13 pm to arktiger28
Can be 3 or 4. I’m on the road right now but will write you out something when I get back tonight.
Posted on 10/25/17 at 8:30 pm to arktiger28
DO something like this
Day A-
Press-2x5,1 x amrap- alternate with incline
Squats- always on days 1&3- 2x5, 1 x Amrap
Weighted Chins-2x6-8 - alternate with bicep curls
Circuit from LCI press day no rest between exercises, 5 min Brest before starting interval
Interval- Burpees-start with 2 rounds of Each set listed on This sheet. 3-5 min rest between rounds. So to start with you would do 1 round of 3 sets of burpees. Each set would be 10 burpees and must be completed in 30s(3 sec average per burpee) with one min rest between each set. Finish 3 sets and then rest 3-5 min and repeat. As you complete the assigned task move to the next one, so if you completed the sets of ten in the required time, move to sets of 11, then 12 so on and so fourth.
Day B
Incline-2x5, 1 x amrap
Deadlift-1xamrap, no more than 10
Straight bar bicep curls- keep elbows locked tight as hell to the body and do 2 sets of 12-15 reps
Circuit-
13 down from conditioning book. It’s 13kb swings, 13 burpees, the. 12 of each, 11....5,4,3,2,1. Goal is to improve your time every week. This has a 12 min time cap to start. Eventually the goal is to use a 53lbs kb and do this in under 10 min.
Interval- jump rope 30s on, 30s off for 4 min. Goal is to get better at jump rope, not just doing the work. Jump rope is 100% the best tool to improve footwork, coordination and athleticism and it’s why it’s used so heavily in sorts where foot work is king.
So there you have it. Press and incline will alternate on an ABABAB schedule so eachbis hit 3 times in 2 weeks, same with bicep curls and weighted Chins.
For home work start with just push-ups and Chins. After a 6 weeks you can add sit-ups and after 12 you can add wall hand stands. Goal here is to just get the work in no matter what. Frequency method is best but total work method is king because with bodyweight its all about just getting it done. Do these 4 days a week to start, non lifting days if possible. Then after 2 weeks when you are accustomed to it, add a 5th and eventually a 6th
Push-ups and Chins can cause elbow pain; inside, above and outside the muscle; so vary your grip on these even using rings for Chins if you have them. For push-ups you can use military style, wide grip, close grip, plaunche etc
Stay with push-ups and Chins until you can do 20bw dead hang Chins and 65+ push-ups in 2 min but preferred to complete the villain challenges for these before moving on. More than welcome to add incline push-ups as you get much stronger, same with diamond push-ups and sternum Chins and Wife grip pull-ups. But don’t go to handstand push-ups, dips or anything else until you can complete the villain challenges. It’s not about holding you back, it’s about protecting the soft tissue especially at your age.
After 12 weeks you should have a much better idea on what kind of conditioning you want to do, what your needs are as far as aesthetics go, if you need more fatloss etc.
The conditioning I have prescribed above is mainly for changing the body rapidly and for general conditioning.
Day A-
Press-2x5,1 x amrap- alternate with incline
Squats- always on days 1&3- 2x5, 1 x Amrap
Weighted Chins-2x6-8 - alternate with bicep curls
Circuit from LCI press day no rest between exercises, 5 min Brest before starting interval
Interval- Burpees-start with 2 rounds of Each set listed on This sheet. 3-5 min rest between rounds. So to start with you would do 1 round of 3 sets of burpees. Each set would be 10 burpees and must be completed in 30s(3 sec average per burpee) with one min rest between each set. Finish 3 sets and then rest 3-5 min and repeat. As you complete the assigned task move to the next one, so if you completed the sets of ten in the required time, move to sets of 11, then 12 so on and so fourth.
Day B
Incline-2x5, 1 x amrap
Deadlift-1xamrap, no more than 10
Straight bar bicep curls- keep elbows locked tight as hell to the body and do 2 sets of 12-15 reps
Circuit-
13 down from conditioning book. It’s 13kb swings, 13 burpees, the. 12 of each, 11....5,4,3,2,1. Goal is to improve your time every week. This has a 12 min time cap to start. Eventually the goal is to use a 53lbs kb and do this in under 10 min.
Interval- jump rope 30s on, 30s off for 4 min. Goal is to get better at jump rope, not just doing the work. Jump rope is 100% the best tool to improve footwork, coordination and athleticism and it’s why it’s used so heavily in sorts where foot work is king.
So there you have it. Press and incline will alternate on an ABABAB schedule so eachbis hit 3 times in 2 weeks, same with bicep curls and weighted Chins.
For home work start with just push-ups and Chins. After a 6 weeks you can add sit-ups and after 12 you can add wall hand stands. Goal here is to just get the work in no matter what. Frequency method is best but total work method is king because with bodyweight its all about just getting it done. Do these 4 days a week to start, non lifting days if possible. Then after 2 weeks when you are accustomed to it, add a 5th and eventually a 6th
Push-ups and Chins can cause elbow pain; inside, above and outside the muscle; so vary your grip on these even using rings for Chins if you have them. For push-ups you can use military style, wide grip, close grip, plaunche etc
Stay with push-ups and Chins until you can do 20bw dead hang Chins and 65+ push-ups in 2 min but preferred to complete the villain challenges for these before moving on. More than welcome to add incline push-ups as you get much stronger, same with diamond push-ups and sternum Chins and Wife grip pull-ups. But don’t go to handstand push-ups, dips or anything else until you can complete the villain challenges. It’s not about holding you back, it’s about protecting the soft tissue especially at your age.
After 12 weeks you should have a much better idea on what kind of conditioning you want to do, what your needs are as far as aesthetics go, if you need more fatloss etc.
The conditioning I have prescribed above is mainly for changing the body rapidly and for general conditioning.
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