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lsu777
LSU Fan
westlake
Member since Jan 2004
13901 posts
 Online 

re: The Greyskull Methods- A Primer
They will get better but for now just progress 2.5lbs on squats too. Will take a while to develop the motor coordination.


bootlegger
Southeastern LA Fan
Ponchatoula
Member since Dec 2012
4671 posts

re: The Greyskull Methods- A Primer
Due to limited weights and equipment during the quarantine, I was using Gironda's 8x8. Back at the gym starting yesterday, and I'm starting your GSLP for hypertrophy. Think leangains macros will be sufficient? I'm hoping so. 234g of protein (50%) has been kinda tough to reach. Snacking on beef jerky and upped my egg intake.
This post was edited on 5/19 at 10:17 am


lsu777
LSU Fan
westlake
Member since Jan 2004
13901 posts
 Online 

re: The Greyskull Methods- A Primer
That's perfect.


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Yeti_Chaser
Member since Nov 2017
1050 posts

re: The Greyskull Methods- A Primer
quote:

This. Keep blasting away on bbr.


So I took two days to do my usual greyskull LP workout just to see where my strength is after 8 weeks of only doing BBR and frequency chins/push ups. Let me first say that now I'm even more impressed with the rings. I have so much more control and range of motion and its made my form much better in general. Much more muscular endurance and my mind to muscle connection is so so so much better throughout my whole body. I havent lost any strength on my isolation muscle group lifts like bi's and tri's despite dropping 15 lbs in body weight either.

I can definitely see where it lacks though in that my Bench and OH press is down and my squat is absolutely horrible. Although some of this may just be getting used to getting back under a barbell and some may be due to coming off a cut. I know Daniel says in his book not to add anything to his program but I'm thinking once i have full access to a gym again maybe just do bench, squat, OH press, and deadlift according to the GSLP methods and then use BBR as my plug-ins and continue to supplement with frequency chins/push ups. Thoughts on this? Is it too much? For now I'm sticking to just BBR until I have full gym access again


numptythrubbers
Member since Feb 2018
198 posts

re: The Greyskull Methods- A Primer
Question on rep ranges..

So I've stuck with the lifting. As you know I recently thought about going exclusively to bodyweight training but thought on it and stuck with the barbell. I also recently asked about set and rep progression.

The reason is I'm thinking maybe I need to go back to basics on the sets abd reps. I've been using reverse pyramid training and really enjoying its setup - 100%, 90%, 80%. My question is more about why 5+ is recommended instead of higher or lower reps?

I've recently been using 3+ as my rep scheme, and even 1+. This helped me get my bench to 100kg for 1rm last year (strong for me!) and I was thinking I'll use the sane methods aiming for 200kgx1 deadlift by the end of this year.

Should I continue using the methods above, using the greyskull A/B programme structure, or go back to training in the 5+ rep range? What are the benefits or drawbacks etc? Thanks


lsu777
LSU Fan
westlake
Member since Jan 2004
13901 posts
 Online 

re: The Greyskull Methods- A Primer
Well 5 tend to be a good mix of strength and hypertrophy. If strength is all you are after, then yea sure go ahead, but if you are more of overall strength, hypertrophy, aesthetics etc then stick to normal 5/5/5+


numptythrubbers
Member since Feb 2018
198 posts

re: The Greyskull Methods- A Primer
Yeah I guess I'm after both. Perhaps I'll run the 3+ out until stall, then reset to 5+. When it gets closer to the end of the year I can run the deads at 1+ again. Thanks.


DarkSk0ll
Member since Dec 2018
53 posts

re: The Greyskull Methods- A Primer
One good strategy for 1rm strength is the overwarmup: ramp up to a relatively heavy single that is doable any day (x1 @RPE 8 as some call it), then backoff to your regular 2x5, 1x5+ worksets.

Progress the single by feel.


numptythrubbers
Member since Feb 2018
198 posts

re: The Greyskull Methods- A Primer
Sounds good, will have to experiment. Thanks


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lsu777
LSU Fan
westlake
Member since Jan 2004
13901 posts
 Online 

re: The Greyskull Methods- A Primer
Yep, also waves and ladders work great.


SkintBack
Navy Fan
SoLo
Member since Nov 2015
654 posts

re: The Greyskull Methods- A Primer
I progressed with 5lbs and today's squats felt great. Went deeper, felt more under control.


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bootlegger
Southeastern LA Fan
Ponchatoula
Member since Dec 2012
4671 posts

re: The Greyskull Methods- A Primer
I can already say this about this program- I damn sure sleep good the night after a gym session!


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