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LucidDream69
Member since Jun 2020
2 posts

re: The Greyskull Methods- A Primer
Hi and thanks for this awesome thread, almost made it to page 50. i am doing GSLP since some time. now i want to check to powerbuilding variation with rest-pause-sets that is along the lines of doggcrap (even though i like it better to rotate 2 exercises than 3).

i just wonder if i still can do high frequency method pushups and chin-ups? as far as i know, this is not mentioned in the books.

also, i plan to continue doing some calisthenics on 2 off days, mostly skill work and static holds. any experiences if mixing this with rest-pause is doomed from the beginning and i am spreading myself to thin?


lsu777
LSU Fan
westlake
Member since Jan 2004
13997 posts

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.


LucidDream69
Member since Jun 2020
2 posts

re: The Greyskull Methods- A Primer
thank you. i do high frequency method since some time, like 2 years or so, on and off. right now, i do 240 push ups and 49 chin ups per day 4-5 days/week via the template you offered here.the question was more about if i still would do HFM with the powerbuilding program, not sure if the yeas was related to this inquiry?so far, it seems a good idea to ALWAYS to some form of HFM and maybe play around with volume of it during more intense templates that require more regeneration.


lsu777
LSU Fan
westlake
Member since Jan 2004
13997 posts

re: The Greyskull Methods- A Primer
Unless you are experiencing over use injuries, keep doing the high frequency method exercises, even in powerbuilding


Yeti_Chaser
Member since Nov 2017
1120 posts

re: The Greyskull Methods- A Primer
quote:

Superset kb squats and kb sldl after every set of upper body, similar to 531 krypteia.


I tried this yesterday and added 10 minutes of kettle ball swings at the end of my workout for conditioning and holy shite my posterior chain is on fire. Those deads catch up to you quickly


SkintBack
Navy Fan
SoLo
Member since Nov 2015
675 posts

re: The Greyskull Methods- A Primer
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.


lsu777
LSU Fan
westlake
Member since Jan 2004
13997 posts

re: The Greyskull Methods- A Primer
Haha yeah they do. Add a shrug at the end of each rep if you remember.


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lsu777
LSU Fan
westlake
Member since Jan 2004
13997 posts

re: The Greyskull Methods- A Primer
Awesome man. Greyskull isn't the only way but its a damn good way.


bayoubengals88
Wisconsin Fan
LA
Member since Sep 2007
13627 posts

re: The Greyskull Methods- A Primer
quote:

10 minutes of kettle ball swings
What is this? two handed, between your legs, from the floor up?


Yeti_Chaser
Member since Nov 2017
1120 posts

re: The Greyskull Methods- A Primer
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.


bayoubengals88
Wisconsin Fan
LA
Member since Sep 2007
13627 posts

re: The Greyskull Methods- A Primer
And you finish with your arms straight out with bent knees?


Yeti_Chaser
Member since Nov 2017
1120 posts

re: The Greyskull Methods- A Primer
it's a momentum exercise so you don't really "finish," but yes you should bring you arms up to about chest level. Your knees are going to straighten out though. Keep in mind it's not an arm exercise. It's a hip hinge exercise. You're thrusting your hips forward and your arms should just naturally whip forward with the momentum from snapping your hips. I'm sure you can find a youtube video that will explain it better.


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SB409
Member since Jun 2020
2 posts

re: The Greyskull Methods- A Primer
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?


lsu777
LSU Fan
westlake
Member since Jan 2004
13997 posts

re: The Greyskull Methods- A Primer
Sure, post it up


SkintBack
Navy Fan
SoLo
Member since Nov 2015
675 posts

re: The Greyskull Methods- A Primer
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.



DarkSk0ll
Member since Dec 2018
55 posts

re: The Greyskull Methods- A Primer
quote:

Here is mine


I'm not LSU but this looks really Solid! Bust your balls with it as long as it works! Come back for suggestions when you hit a sticking point.
This post was edited on 6/27 at 11:52 am


lsu777
LSU Fan
westlake
Member since Jan 2004
13997 posts

re: The Greyskull Methods- A Primer
Yea looks great, only thing I would add is as soon as you can do chins/pullups, do them


SkintBack
Navy Fan
SoLo
Member since Nov 2015
675 posts

re: The Greyskull Methods- A Primer
Definitely adding those. Thanks!


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SB409
Member since Jun 2020
2 posts

re: The Greyskull Methods- A Primer
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?




lsu777
LSU Fan
westlake
Member since Jan 2004
13997 posts

re: The Greyskull Methods- A Primer
Looks great man, give it hell.


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