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arktiger28
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re: The Greyskull Methods- A Primer
By incline do you mean bench press? I have s simple powerack in my home gym so I don't have an incline option.


lsu777
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westlake
Member since Jan 2004
11203 posts

re: The Greyskull Methods- A Primer
Just do bench then


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arktiger28
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Member since Aug 2005
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re: The Greyskull Methods- A Primer
Any info on how to increase sets and reps on the chinups and pushups as time goes by?


arktiger28
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Member since Aug 2005
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re: The Greyskull Methods- A Primer
Can ya'll give me feed back on what I came up with for the first week?

• Monday- 
o Bench- 2x5,1x5+ 
o Squat-2x5,1x5+ 
o DB Press-3x10-12 
o Chin-3x5 
o Close Grip Bench-2x8,1x8+ 

• Wednesday- 
o Press- 2x5,1x5+ 
o Deadlift-1x5+ 
o Barbell Curl- 2x10-12 
o Yates Row-2x6-8 

• Friday- 
o Bench- 2x5,1x5+ 
o Squat-2x5,1x5+ 
o Seated DB Press-3x10-12 
o Chin-3x5 
o High Intensity Training- KB and Burpees


lsu777
LSU Fan
westlake
Member since Jan 2004
11203 posts

re: The Greyskull Methods- A Primer
Looks fine, I might would make a few adjustments but not gonna hurt nothing to run as is. Still think you would reach your goals much faster running what I put, but if this is what you want to do then do it and give it everything you have.


Capo Losi
LSU Fan
Baton Rouge
Member since Sep 2016
1192 posts

re: The Greyskull Methods- A Primer
Not too far off from what Im running. I have a bit more pulls though.

I didnt feel like I got much from Yates rows but it may be different for you. If youre not feeling it or your lower back feels stressed try one arm barbell or kroc rows.

Id suggest fitting in some light sets of facepulls in there. Maybe some horizontal rows with scapula retraction, but that really depends on how you like the yates row.


As you get into the program maybe a month in you can re-evaluate your plugins and whats working for you.



One last note, hows your general conditioning as it pertains to lifting weights? If you dont have the endurance yet you may find yourself burnt early on with all that pplus the homework. I slowly added in my plugins over a month or so, but ive alwayd enjoyed higher volume, some people dont.


arktiger28
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Member since Aug 2005
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re: The Greyskull Methods- A Primer
I don’t have any cables, just a powerack.

My condition is ok. I’ve been doing StrongLifts type workout twice a week for a few months.


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arktiger28
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Member since Aug 2005
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re: The Greyskull Methods- A Primer
quote:

Still think you would reach your goals much faster running what I put,


Honestly, I really like yours but kind of got lost on your circuits and interval suggestions. I find even know what LCI is.


lsu777
LSU Fan
westlake
Member since Jan 2004
11203 posts

re: The Greyskull Methods- A Primer
LCI is one of the greyskull methods. Stand for

Lift- Main lift, plus one or two strategic accessory lifts

Circuit- 3-5 rounds of a circuit that consist of large compound movements

Interval- HiiT in some form.

The book is in the greyskull folder on my google drive linked all over this thread and on the putthaforkdown thread on the food and drink board.


arktiger28
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Member since Aug 2005
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re: The Greyskull Methods- A Primer
quote:

The book is in the greyskull folder on my google drive linked all over this thread


Holy crap! I’m an idiot.


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arktiger28
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Member since Aug 2005
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re: The Greyskull Methods- A Primer
I think I got this figured out now. The only part I’m a little confused onnis this.

quote:

Circuit from LCI press day no rest between exercises, 5 min Brest before starting interval


What excersizes are you referencing here.
This post was edited on 10/27 at 12:14 am


mindbreaker
New Orleans Saints Fan
Baton Rouge
Member since Dec 2011
4241 posts

re: The Greyskull Methods- A Primer
So as in my previous it's established that I have lost a lot of weight yet I'm still on the obese scale. If I started this program and I'm not able to do some of the body weight exercises i.e. pullups, burpees are actually very difficult for me and I can do to many either. Would it be safe to do modified pull ups with chair assist, one leg at a time burpees etc.


lsu777
LSU Fan
westlake
Member since Jan 2004
11203 posts

re: The Greyskull Methods- A Primer
I meant open up the LCI book on my google drive and turn to one of the days press is the main lift. I would start with the circuit from week 1 and work through them one week at a time.


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lsu777
LSU Fan
westlake
Member since Jan 2004
11203 posts

re: The Greyskull Methods- A Primer
Absolutely do the modified version. On the burpees, I would sub in jump ropes some of the days and prolly do squat thrust instead of burpees.


mindbreaker
New Orleans Saints Fan
Baton Rouge
Member since Dec 2011
4241 posts

re: The Greyskull Methods- A Primer
quote:

Absolutely do the modified version. On the burpees, I would sub in jump ropes some of the days and prolly do squat thrust instead of burpees.


thanks my partner and I are reading up on it we are going to give it a go.


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Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
964 posts

re: The Greyskull Methods- A Primer
This workout is awesome. I'm into my 3rd week and the way I've done it is doing the primary lifts, coupled with Stoppani's Shortcut to Size accessary lifts after bench/press/dead/squat. Even only 3 weeks in, I'm getting stronger every week.

I started bench at 2x5, 1x failure with 225 and I hit 8 reps on failure. Then hit 8 reps again on 230 and then 8 again on 235. The plateau was getting real and the progression of this has got me all excited again, because I can see the strength progression.

Just wanted to say thanks for posting this and going so in-depth on the explanations.


arktiger28
LSU Fan
Member since Aug 2005
3239 posts
 Online 

re: The Greyskull Methods- A Primer
It really is. I have been doing the circuit and Interval additions that LSU777 suggested and I am really enjoying it. I had a question though. How varied should my circuits and intervals be. What I mean is how many different ones should a be working though? Also. a lot of them call for cable pulls and all I have is a power rack. What times of excursuses would be a good substitute. I have a barbell and a couple of dumbbells.


Capo Losi
LSU Fan
Baton Rouge
Member since Sep 2016
1192 posts

re: The Greyskull Methods- A Primer
Do you have a flat bench or adjustable? What are the exact cable rows youre trying to replicate?

Also if youre a diy type you can make a cable station easy on your power rack. But theres not much you cant do with some dumbells, a barbell, and pullup bar.



arktiger28
LSU Fan
Member since Aug 2005
3239 posts
 Online 

re: The Greyskull Methods- A Primer
quote:

Do you have a flat bench or adjustable? What are the exact cable rows youre trying to replicate?


Flat Bench. Face pulls seems to be the one that keeps coming up the most.

quote:

Also if youre a diy type you can make a cable station easy on your power rack. But theres not much you cant do with some dumbells, a barbell, and pullup bar.


Yeah, my power rack is actually DIY and there is instructions out there on how to add a cable pull. I should probably do that when I get some time and a few extra bucks. I think the pulls would be the most expensive part.


Capo Losi
LSU Fan
Baton Rouge
Member since Sep 2016
1192 posts

re: The Greyskull Methods- A Primer
Db facepulls, db rear delt flyes, resistance band face pulls, resistance band pull aparts, lying barbell row, high grip inverted row. Would all do the trick.

You can do them supported on a bench or unsupported. Grab a wood block to put on end of your bench on an incline.

The goal of facepulls is to strenthen the rear delts and traps on the horizontal plane to keep your front delt and chest from rolling your shoulder forward leading to impingement, scapula dysfunction, and bad posture. People who use a mouse a lot are highly at risk of this on that arm.
This post was edited on 10/31 at 11:47 pm


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