re: The Greyskull Methods- A Primer

I'd try to do squats on sunday, bench Monday and deadlifts wednesday and add RDLs as an assistance work on Sunday to get more deadlift, hamstring work in than just 5 deadlifts a week. Other than that, this looks like a good program, especially with your time constraints.

Or just do

Day1

Front squats-5*10
Bench- rest pause
Press supersetted with weigted chins- 10*5

Day3
Deads-1*5
Rows supersetted with dips
Curls

Day 5
Heavy squats
Press- rest pause
Bench supersetted with bodyweight chins- 5*10

Still prolly better off going simple BBB setup though.

It was the challenges thread.

If you are going to use the elliptical, use the way he described in the book with the 20min cardio solution

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Is it normal to stall on Press before any of the other lifts

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OHP is generally seen as harder to progress on than other lifts. I'm sure there's a long, detailed scientific explanation for this but I don't know what it is.

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Any thoughts or suggestions?

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First, clean up your form. Film yourself and be extremely critical.

Second, figure out what your sticking point is, then do pin presses from there. Let's say you can get the weight up to your nose but then that's where you fail. Set the pins at nose level in the rack, use about 70-80% of your work weight and do 3x5.

Beyond that, see if you can figure out where your "weak link" is with regard to muscle. OHP is seen as a shoulder exercise but there are quite a few muscles involved - abs, lats, triceps, upper chest, spinal erectors etc. Let's say your lats are failing you and cramping up when you go for the "lay back" part of your press. Here's what a solid day of work with the goal of upping your press might look like:

OHP (work sets) 145x3x5
Pin Press (~75% of worksets) 110x3x5
Heavy DB Rows 3x10
Lat Pulldowns (or chins if you're a stud) 3x10

I recently had to do something very similar in order to get my press through a plateau. Just think of it as tilting your training more towards one lift than the others for a short period of time - don't be OCD about perfect balance in training, we all have our weaknesses and lagging lifts/body parts. Unfortunately, my schlong is my lagging body part and there's no fix for that.

Very normal. Check your bracing. Watch Brian alshures program on how to brace correctly on YouTube. Also like others said, film and critique your form.

As far as what to do to get it moving again

Well is the lift specifically important to you? I.e. are you willing to drop the lift? If you are do the following

Rotate- z press with barbell and z press with dumbbells as your shoulder exercises. So over a 4 week period you would have 3 of each.

Example,

Monday you were supposed to do press, instead do z-press

Friday- was supposed to be press again, do db z press

The next Wednesday do z-press again.

Start light and set rep records along the way.


If you really want to keep press in, well frequency and volume must go up.

Monday- press is 3*3, do not take last set to failure.

After that, do 10 sets of 5 starting with at 60% of the weight you used on the 3*5 sets. Add 2.5 lbs superset this with bodyweight chins.

Wed-bench. Make sure you get lots of rest delt work in this day.

Friday- same as Monday but progress to 3 sets of 4 with same weight as Monday. On main lifts.

Do the 10 sets of 5 with 2.5 lbs more.


Week2

Monday- bench. Make sure you get lots of rest delt work in this day

Wednesday- press- same as last week but do 3 sets of 5 with the same weight as last week.

On the 10 sets of 5, add 2.5 lbs

Friday- bench day- add lots of rear Delts work.




Everything else stays the same. Weighted chins get moved to bench day. Bodyweight chins on press days.


This is a simple 2 week progression of press. Run this for 8 weeks and see if this is helping. That will have you doing the 10 sets of 5 with 30 lbs more than you started with.

Thanks guys. I think I'm going to see if there is any progression on press this week. If it seems like I'm not going anywhere I believe I'll go into the Z-press variation, so I can perfect my form while progressing again.

Appreciate the input in this thread. I'm sure I'll be back soon enough.

I’m not bringing this up again to start an argument, but I have been doing a lot of additional research on protein needs, and I just want to encourage everyone to read up on it. Make sure to get your info from various sources. Compare what you see on the bodybuilding sites to what you find in scholarly sources. There is a huge discrepancy. I’ll leave it at that and let everyone figure it out for themselves.

Yea you can go by the studies if you want, but there are other studies that contradict those.

Do whatever you want as far as diet, but if you results or are tired of slow results well then go follow leangains macros.

Ever think there may be a reason dante trudal is so good at putting muscle on people?

I am fine with discussion, but post up a thread as this is about the greyksull methods.

And OWS, there are studies showing .8g is fine but there are also studies showing 3g/kg was better and stated that the upper limit is unknown.

But everyone can follow whatever diet they want, but keep this thread to the greyksull methods please. Plenty of other threads to discuss.

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Just encouraging people to research for themselves. I’ll limit future posts in this thread to greyskull.

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Btw wasn't trying to be a dick, if it came off that away didn't mean for it to.

I just don't want this thread to turn into what half the threads on this board have turned into.

And yes I encourage people to do their own research. There are studies showing only .8 g per pound of lean muscle is sufficient, other showing 3-4g per kg is better, other show that 3-4g per is useless.

I encourage everyone to read the leangains method though as it lays out other reasons with studies on why higher protein levels are usefull. Layne Norton's books are great too, especially fat loss forever, no matter your eating preference, he covers it in the book, including a whole chapter on keto.

I will not be posting during Lent as I take a break from most forms of social media during that time. If y'all have questions though, post them up, plenty of others here that can answer the questions. Or shoot them over to Johnny on Instagram as he does a daily Q&A right now.

Could you use the viking workouts as your only 'assistance' after the base lifts, similar to CF Football SWOD/DWOD setup? What would be the merits or drawbacks of this?