re: The Greyskull Methods- A Primer

Yes. It at some point you need to advance the high frequency exercise selection. What I mean, if you can knock out 50 very high quality pushups at any time and you aren't straining at the end, move to a harder variant. Something like pushups to diamond pushups to incline pushups to incline diamond pushups to dips.

For chins, add weight.

Unless you are experiencing over use injuries, keep doing the high frequency method exercises, even in powerbuilding

I've been trying to build up to start GSLP over again and today was day one. I'll update my progress. 5 weeks ago when I started it my conditioning wasn't great and I had lengthly DOMS. I've improved in those areas and I'm ready to be a beast. I have went from 246 lbs in January to 220 lbs now. I'm giving it 110%. Thanks for this thread! I was a lazy bastard up until mid March, but the threads and expertise found here are super motivating.

Awesome man. Greyskull isn't the only way but its a damn good way.

I did them 2 handed between legs trying to rest as little as possible. I didn't touch the ground, just swung it down below my knees slightly behind my legs. Count each rep and try to beat your previous number each time and progress the weight as you can. The idea behind my conditioning is to use a weight where I get tired due to muscle fatigue rather than being out of breath. That's the best way to improve your conditioning without paring down muscle.

And you finish with your arms straight out with bent knees?

Just started this program and so far I’m enjoying the hell out of it. Exactly the structure I needed to get back in the gym. lsu777, anyway you can look at the workout I’m using and give any suggestions?

Here is mine if you want to review and let me know what you think. I have some fat to lose still, mostly in the midsection.

M- 20 min fasted walk
2x5, 1x5+ Barbell Bench
2x5, 1x5+ Back Squat
2 sets of 6-8 reps seated plate row
10 min of high intensity work - Usually I do a circuit of KB swings, jump rope, battle ropes, burpees, box jumps, farmers walk. Mix and match

T- 20 min fasted walk

W- 20 min fasted walk
2x5, 1x5+ Standing Barbell OHP
1x5+ Deadlift (last lift of the day)
2 sets of 6-8 reps v-grip cable pulldown
10 min high intensity same as above, but sometimes I'll mix in a 10 min run (Usually a mile) or the concept 2 rower.

T- 20 min fasted walk

F- Same as Monday

S- 20 min fasted walk
10 min high intensity work

S - Off
M- Keep squats and deads on same days, alternate the other lifts.

Also doing freq. method pushups and situps 6 days per week. Just started the freq method, I am doing 4 sets of 10 reps each. Almost 43 years old, fatass for 10-15 years. 5'11" 220lbs. Eating 2000-2400 calories per day.

Yea looks great, only thing I would add is as soon as you can do chins/pullups, do them

Here is mine so far:

Monday
bench 2x5, 1x5
Squat 2x5, 1x5 (started light bc it wrecks my legs)
Close grip bench 2x12-15
Incline dumbbell press 2x12-14
Dumbbell curls 2x12-14
KB swings 10min

Wednesday
Press 2x5, 1x5
Dead. 2x5, 1x5(same as squat, started light)
Arnold press 2x10-12
Shrugs 2x12-15
Bench dips 10-12
KB swings 10min

Rotate these two with push-ups 5x20 and chin ups 5x3 FM Monday - Saturday

Wife got me to try a 45min spin class(I know it’s for sissy’s!) that she does on Tuesday,Thurs, Sat. It was actually a great cardio workout. Might keep doing this unless you think it’s counterproductive to the GS program.

43 years old, 6ft, 190lbs. Use to exercise fairly regularly but been out of gym for 6+ years and had shoulder surgery 3 years ago. Any particular exercises to stay away from that could possibly over stress the shoulder?