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PorkSammich
Arkansas Fan
North FL
Member since Sep 2013
6773 posts

re: The Greyskull Methods- A Primer
Good info, thanks. I laid out my plan because I run a couple times a week now and lift on avg 4 days a week.

I haven’t done a linear progression program before or really a full body program. Always been a chest/tri’s, back/bi’s etc type lifter. Turning 40 in a couple months and finding it hard to see results.



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seemoney
Member since Aug 2020
2 posts

re: The Greyskull Methods- A Primer
777, thanks so much for this.

I’m also trying to run the Fat Loss Variant, I did the first day’s weight training session yesterday and with rest included, it only took about 20 mins. Should I add a plug in for more volume or leave the way it is for now? Also on your “Fat Loss Template” it doesn’t mention any “homework”, is it not necessary with the two conditioning sessions? Any help at all is appreciated, thanks!


lsu777
LSU Fan
westlake
Member since Jan 2004
14395 posts

re: The Greyskull Methods- A Primer
quote:

I’m also trying to run the Fat Loss Variant, I did the first day’s weight training session yesterday and with rest included, it only took about 20 mins. Should I add a plug in for more volume or leave the way it is for now?


Go ahead and add a plug in to each day.

If you are lifting as hard as possible then you should be having to take 2-3 min rest. 1 min rest on warm up sets. Got to push each last set as hard as possible.

For homework, add pushups and chins.


seemoney
Member since Aug 2020
2 posts

re: The Greyskull Methods- A Primer
Copy sir, thank you much!


Paddy Murphy
Member since Aug 2020
3 posts

re: The Greyskull Methods- A Primer
Hello everybody!

I’d like to introduce myself to the forum.

Background: 56 years old, 6’1”, 235lb. If there are any of the old johnny Pain website users here, I posted on the old Greykskull forum under this username back in 2016 for a full year under the heading “Another old man does Greyskull”. I was 52 then and started without having lifted for 15+ years with an empty bar and followed the base program with total compliance for the whole year and made it all the way to 150 press, 210 bench, 310 dead & 275 squats all for set of 5 by December. Later that winter I hurt my back shoveling snow, have battled c-8 vertebrae issues ever since and stopped lifting. Last year I developed arthritis in my hip and weight got up to 260 from 230.

Back in March when COVID broke out I found this forum after finding it on the google machine looking for Johnny Pains old website (now defunct). The reason why I’m posting is I got back in the game. After a few programming tweaks around nagging back/leg injuries by May my hip pain was gone!

My program has been what I’m calling “Novice Old Man Greyskull”.
1. No AMRAPS & very little assistance exercises to avoid tendonitis flair ups & joint pain.
2. Bench on days 1 & 3, press on day 2. 3 sets of 5 with straight linear progression programming, 5lb at first then 2.5lb once things “feel heavy” but additional sets of 5 if I feel good.
3. Squat days 1 & 3, 3x5 with 5lb LP protocol until , again, it “Feels Heavy”, then I do 3x3 on day 1 and 3x5 on day 3 and increase the weight once per week
4. Deadlift day 2, 4 ascending warm up sets of 3, then a final work set of 5.
5. For assistance I do 2 very light sets of a pull/push for no more than 2 sets of 12 on days 1 & 3 only. Day 2 with heavy pressing and not-so-heavy deadlifting does a job on my back, so I bang out my sets in less than and hour and call it a day.

So far my bench up to 182.5 & last week I hit the magic 135 press for 3 sets of 5, not bad for a detrained 56 year old!. Squats & Deadlift have been a slow climb to combat & avoid back issues, but I’ve got them both up to 215.

My advise to anybody that has made it this far is simple, you’re never too old or too out of shape to start changing you life with a barbell prescription!

GEAUX TIGERS




lsu777
LSU Fan
westlake
Member since Jan 2004
14395 posts

re: The Greyskull Methods- A Primer
Good to have you around paddy, I haven't been around much and prolly won't for a while with the hurricane shit, glad to have others her that can answer questions.


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GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
58937 posts

re: The Greyskull Methods- A Primer
Welcome Paddy, glad to have you on board. Love to hear about your progress. Keep us updated.


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SkintBack
Navy Fan
SoLo
Member since Nov 2015
751 posts

re: The Greyskull Methods- A Primer
Good stuff Paddy, good to know older guys are still cranking it out. I'm 13 years behind you, but have just gotten serious about my health. I can relate to a lot of your points. I like the NOVICE OLD MAN GS. Haha.


Paddy Murphy
Member since Aug 2020
3 posts

re: The Greyskull Methods- A Primer
I have to admit, pressing the big wheel for 3 sets of 5 didn't suck for my ego, not that the wife & kids cared though

In all seriousness, I think one of the benefits of being older is the patience to start lower than you want at the beginning of your LP which allows you to progress for a longer time, and that compounds your enthusiasm to keep lifting.

Older Dudes: of course you can do AMRAPS but not for the first few weeks and not when it gets heavy which is where I am at right now. Avoiding DOMS is goal #1, just stop after 3*5. I know the weight is so light you'll want to do sets of 20 but trust me you'll be dead for a week if you do. Once you're starting to feel the groove and the presses still feel light, instead of AMRAPS I either did 5 sets of 5 or backoff sets of 8 with the alternate press.

Squats and dead-lifts have been stop and start for me the entire process as my back allowed. Play around with what works for you. Sometimes ascending sets feel good, other times sets across feel great if your having a strong day.

Take your time!!!


Leonard
Houston Astros Fan
Texas
Member since Sep 2014
1851 posts

re: The Greyskull Methods- A Primer
Hey fellas. Wanted to get your thoughts on working GSLP in conjunction with some HIIT classes. Feel like I've gotten to a decent weight (5'9" 165#), now looking to get a little stronger

I've been doing HIIT/circuit to appease the wife for about 1.5 years now. While they do incorporate a lot of good BB/KB/DB movements, it's more about moving the weight quick than making gains. Example class would be...

- "Core": 2 x 45s jacknife / weighted russian twists
- "Power": 3 x 8-12 BB Thrusters (or hang cleans), SS with tuck jumps
- "Aerobic": 3 x 45s loaded runs with a burpee on command
- "Circuit": 3 rotations, 4 x 45s. KB swings / Loaded Squat Jumps / DB Floor press / Mountain climbers


It's certainly a good class but I'm looking to build on the core lifts as I think that's the only aspect where it lacks. If I try GSLP + 2-3 HIIT classes a week...is that a decent program? Would limit the add-ins on GSLP days as the HIIT provides plenty of variety as seen above.


Swagga
New Orleans Saints Fan
504
Member since Dec 2009
11399 posts
 Online 

re: The Greyskull Methods- A Primer
I’m finally making my return to the weights today since the Covid stuff started. I’m excited as hell, but trying to temper my expectations and not go balls deep into what I was lifting pre Covid.


I’ll probably run the asthetics programming M,W, F and mix in some interval training (sprinting) on Tuesday and Thursday.


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lsu777
LSU Fan
westlake
Member since Jan 2004
14395 posts

re: The Greyskull Methods- A Primer
quote:

t's certainly a good class but I'm looking to build on the core lifts as I think that's the only aspect where it lacks. If I try GSLP + 2-3 HIIT classes a week...is that a decent program? Would limit the add-ins on GSLP days as the HIIT provides plenty of variety as seen above.



I dont think its the best idea but if it keeps your wife motivated then do it. I would do the basic LP plus chins and pushups 3 times a week. Do the HIIT twice per week on off days.


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SkintBack
Navy Fan
SoLo
Member since Nov 2015
751 posts

re: The Greyskull Methods- A Primer
I'm sort of going back to the drawing board. Gym still isn't open early enough for me to get there before work, hard to keep a consistent schedule otherwise. I'm about to switch gyms.

I want to keep my workouts quick and effective so I do not plan to add a bunch of plug ins, I will try to run the most basic format with maybe rows and curls. My question is running this without a spotter. I workout alone, usually early. I try to stop 1 rep short of failure but sometimes I can't get that last rep up. I don't like asking strangers to stop their workout to spot me. What to do?

I'm thinking stop 2 reps short of failure. Over time my weight will still increase. Also, should I be worried about low volume with the 4 main core lifts and 2 plug ins? Thanks!

ETA: going to do FM pushups and high intensity cardio. I don't know how i can do FM chins, I work in an office. But I'll do something.
This post was edited on 9/21 at 5:55 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
14395 posts

re: The Greyskull Methods- A Primer
stop 2 maybe 3 sets before failure


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Yeti_Chaser
Member since Nov 2017
1319 posts

re: The Greyskull Methods- A Primer
quote:

I don't know how i can do FM chins, I work in an office. But I'll do something.


ladders


lsu777
LSU Fan
westlake
Member since Jan 2004
14395 posts

re: The Greyskull Methods- A Primer
quote:

ladders

yep


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SkintBack
Navy Fan
SoLo
Member since Nov 2015
751 posts

re: The Greyskull Methods- A Primer
So ladder chins on my gym visits? Excuse my thick skull, it has to be beat into me sometimes.


HamCandy
LSU Fan
Team Meat
Member since Dec 2008
780 posts

re: The Greyskull Methods- A Primer
I need another exercise to replace the reverse grip bench on the smith machine... turd at the gym with a bum shoulder sits on the machine all damn night.


Also, I've been 2 months strong and have gotten significantly stronger... my skinny arse put the big wheels on the bench for the first time ever and it was a breeze.


lsu777
LSU Fan
westlake
Member since Jan 2004
14395 posts

re: The Greyskull Methods- A Primer
quote:

So ladder chins on my gym visits? Excuse my thick skull, it has to be beat into me sometimes.


Yea


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lsu777
LSU Fan
westlake
Member since Jan 2004
14395 posts

re: The Greyskull Methods- A Primer
quote:

I need another exercise to replace the reverse grip bench on the smith machine... turd at the gym with a bum shoulder sits on the machine all damn night.


Also, I've been 2 months strong and have gotten significantly stronger... my skinny arse put the big wheels on the bench for the first time ever and it was a breeze.



Either do it in a regular bench or take dumbells and keep them neutral and press them together over center of your chest.


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