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StringedInstruments
Auburn Fan
Member since Oct 2013
10981 posts

re: The Greyskull Methods- A Primer
LSU777 - Curious about your opinion on this:

I'm thinking about making a change to the program, but I don't want to go total bro-split and miss out on potential physique opportunities by messing with the program too much.

My plan is to keep the Greyskull philosophy of AMRAP on heavy compound lifts but switch to a four day program with more assistance work. I'm wanting to do this because I'm limited by time I can spend in the gym. I really have 40 minutes (sometimes less...rarely more) in the early morning to workout. Between warm ups and 2 minute rest times between heavy lifts, I'm not feeling like I'm getting enough volume nor able to hit other exercises I would like to do. Further, I've found that I'm a bit worn out by the constant push to do heavy lifting full body three days a week.

Here's the potential program:

*Chins and Push Ups frequency throughout the week.

Sunday

Upper Push Focus:

Bench or OHP 3x5+
Bench or OHP 3x8 (lighter volume sets
Barbell Rows 3x8
Superset: Barbell Curls and Skullcrushers


Monday

Heavy Leg Focus

Squat 3x5+
Lunges 3x8
Hip Thrusts 3x8
Front Squats 3x8

Wednesday

Upper Pull Focus

Deadlifts 1x5+
T-Bar Rows 3x8
Bench or OHP 3x8 (opposite of Sunday's volume set)
Landmine Z Press (3x8)

Thursday

Volume Leg Focus

Squats 3x8 (focus on form)
Lunges 3x8
Hip thrusts 3x8

I'm also wanting to get back into running and felt that heavy squats twice a week were too much for my legs.

Thoughts?
This post was edited on 2/12 at 10:11 am


TheTroll
Member since Feb 2020
28 posts

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.


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lsu777
LSU Fan
westlake
Member since Jan 2004
13391 posts

re: The Greyskull Methods- A Primer
quote:

Sunday

Upper Push Focus:

Bench or OHP 3x5+
Bench or OHP 3x8 (lighter volume sets
Barbell Rows 3x8
Superset: Barbell Curls and Skullcrushers


Monday

Heavy Leg Focus

Squat 3x5+
Lunges 3x8
Hip Thrusts 3x8
Front Squats 3x8

Wednesday

Upper Pull Focus

Deadlifts 1x5+
T-Bar Rows 3x8
Bench or OHP 3x8 (opposite of Sunday's volume set)
Landmine Z Press (3x8)

Thursday

Volume Leg Focus

Squats 3x8 (focus on form)
Lunges 3x8
Hip thrusts 3x8



Honestly prolly better off using 531 BBB if you are feeling beat up and want sibbmax volume work.


lsu777
LSU Fan
westlake
Member since Jan 2004
13391 posts

re: The Greyskull Methods- A Primer
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.


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10
Smlak1978
Southern Indiana
Member since Jan 2020
15 posts

re: The Greyskull Methods- A Primer
quote:

Add a hard conditioning session on the deadlift day and on Saturday. Doesn't haven't no to be a villain, but it must be a 12 min time cap,must be non technical, must be trackable, must be non stop work essentially.


Would using the ellptical in an alternating one minute all out intensity, one minute steady pace, back and forth for 12 minutes, tracking total distance progress be an acceptable conditioning session for one of my days? I have many adjustable features on it also as far as incline and resistance. Currently just been doing my navy seals. Also I read somewhere else on the HF Board I thought you recommended someone to check out the conditioning thread but I have not ran across it yet. Is there such a thread?





lsu777
LSU Fan
westlake
Member since Jan 2004
13391 posts

re: The Greyskull Methods- A Primer
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


classicgold
LSU Fan
bfe
Member since Feb 2017
1718 posts

re: The Greyskull Methods- A Primer
Is it normal to stall on Press before any of the other lifts? I've pretty much been stuck at 145 on overhead press the last 2 weeks while Incline bench is still climbing at 205 for 7 reps.

I feel like I could probably do a little more, but a heavy Standing Press makes me feel like I'm putting a little too much pressure on the shoulder girdle. Any thoughts or suggestions?


Boring
Member since Feb 2019
544 posts

re: The Greyskull Methods- A Primer
quote:

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


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.

quote:

Any thoughts or suggestions?


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.


LSU Patrick
LSU Fan
Member since Jan 2009
57833 posts

re: The Greyskull Methods- A Primer
I think it has to do with basic human biomechanics. Pushing things directly overhead just isn’t something our ancestors needed to do a lot.


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lsu777
LSU Fan
westlake
Member since Jan 2004
13391 posts

re: The Greyskull Methods- A Primer
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.


classicgold
LSU Fan
bfe
Member since Feb 2017
1718 posts

re: The Greyskull Methods- A Primer
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.



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LSU Patrick
LSU Fan
Member since Jan 2009
57833 posts

re: The Greyskull Methods- A Primer
I’m getting a little scared. My back squat has increased by 50% since I started greyskull last month. I need to check my form. All of my lifts have improved, but my back squat has gone from one of my weaker lifts to my strongest.


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