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Carson123987
Texas Fan
Middle Court at the Rec
Member since Jul 2011
64604 posts

re: The Greyskull Methods- A Primer
quote:

lsu777


please shoot me an email at carson.TD@yahoo.com

want to run something by you


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numptythrubbers
Member since Feb 2018
242 posts

re: The Greyskull Methods- A Primer
Whats the general advice on doing frequency method on alternating days? Like pushups on one day, pullups on the other? Thanks


lsu777
LSU Fan
westlake
Member since Jan 2004
17100 posts

re: The Greyskull Methods- A Primer
quote:

Whats the general advice on doing frequency method on alternating days? Like pushups on one day, pullups on the other? Thanks


nothing wrong with it if thats all you can do. progress will be slower but just put the work in.


numptythrubbers
Member since Feb 2018
242 posts

re: The Greyskull Methods- A Primer
Cool cheers


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Yeti_Chaser
Member since Nov 2017
2125 posts

re: The Greyskull Methods- A Primer
Any advice for knees collapsing inwards when squatting heavy?


lsu777
LSU Fan
westlake
Member since Jan 2004
17100 posts

re: The Greyskull Methods- A Primer
Lighten the load and work on pushing your knees out. Go watch Rippetoe video on how to push them out.

Or go to box squats until you learn to now do it.


TigerFanatic99
Chicago Cubs Fan
South Bend, Indiana
Member since Jan 2007
17180 posts

re: The Greyskull Methods- A Primer
Here's a good squat question. Today I finally got to 135 on my back squat, been doing the program for 2 months now, but only increasing the load every other workout (2 workouts at each increase). Progression has been consistent.

Today I noticed that as soon as I got to rep 5 or 5 in each set, my left bicep would start to cramp up pretty bad and quick. Looking for the most likely culprit in my form. I focus on cues of chest out, butt out, knees out, toes gripping. I'm making sure my hands are just supporting the bar on my back and not gripping it or bearing any of the downward weight. Elbows neutral, not being forced forward or back.

Is there something wrong with what I described above, or is this likely related to some residual strain from the benchpress I finished prior? For my history, 135 is heavy. Bench is likewise heavy for me at 110 today.


lsu777
LSU Fan
westlake
Member since Jan 2004
17100 posts

re: The Greyskull Methods- A Primer
quote:

Today I noticed that as soon as I got to rep 5 or 5 in each set, my left bicep would start to cramp up pretty bad and quick. Looking for the most likely culprit in my form. I focus on cues of chest out, butt out, knees out, toes gripping. I'm making sure my hands are just supporting the bar on my back and not gripping it or bearing any of the downward weight. Elbows neutral, not being forced forward or back


thumbs wrapped around the bar or suicide grip?

quote:


Is there something wrong with what I described above, or is this likely related to some residual strain from the benchpress I finished prior? For my history, 135 is heavy. Bench is likewise heavy for me at 110 today.


What is your bodyweight?


TigerFanatic99
Chicago Cubs Fan
South Bend, Indiana
Member since Jan 2007
17180 posts

re: The Greyskull Methods- A Primer
I've tried both thumbs around the bar and suicide. Experienced it with both today. I normally use thumbs around the bar.

Currently 226 coming down from 270 six months ago. 6'0, 36yo. This is my first time lifting for longer than 2 or 3 weeks in my life without injuring myself. For me, I'm on a roll. I've tried a few times before only to injure my knees or back and give up so working my way up to 135, "plates", is a huge personal accomplishment.


lsu777
LSU Fan
westlake
Member since Jan 2004
17100 posts

re: The Greyskull Methods- A Primer
Do you have access to a safety squat bar? Usually a bicep issue is associated with lack of mobility in the shoulders.

If not try doing lifting straps around the bar and hold those while you work on shoulder mobility.


TigerFanatic99
Chicago Cubs Fan
South Bend, Indiana
Member since Jan 2007
17180 posts

re: The Greyskull Methods- A Primer
Good feedback, thanks. I do not have a SSB but its something I've been looking at. I have poor mobility generally speaking like most people recovering from fatass-itis, but shoulder mobility is a particularly bad area so that would makes sense.

Do you have a favorite go-to for shoulder mobility stretches or exercises I can incorporate? I've made a lot of progress with ankle mobility and my hips are finally starting to open up some. I guess it's time to start to put some intention into my shoulders.


numptythrubbers
Member since Feb 2018
242 posts

re: The Greyskull Methods- A Primer
What's the link for that burpee challenge plan? I think it was from a crossfit site? Starts with like 3x10 then moves down sets as reps go up.

Cheers


lsu777
LSU Fan
westlake
Member since Jan 2004
17100 posts

re: The Greyskull Methods- A Primer
gmb has a good routine

LINK

I sitll think shoulder dislocates with a brooms stick twice a day is still my go to. I find most shoulder mobility issues are caused by over tightness in the chest caused by starting at a screen and being internally rotated all day.


lsu777
LSU Fan
westlake
Member since Jan 2004
17100 posts

re: The Greyskull Methods- A Primer
ill post a link to my google drive this afternoon that has it.


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TigerFanatic99
Chicago Cubs Fan
South Bend, Indiana
Member since Jan 2007
17180 posts

re: The Greyskull Methods- A Primer
So for the dislocates, I'm not able to get around is this something I just push back as far as I can instead and eventually I should expect to get all the way around?


lsu777
LSU Fan
westlake
Member since Jan 2004
17100 posts

re: The Greyskull Methods- A Primer
so....even with your hands out as far as you can go, you still cant? if so....wow!!! if that it the case, we have found the issue.


TigerFanatic99
Chicago Cubs Fan
South Bend, Indiana
Member since Jan 2007
17180 posts

re: The Greyskull Methods- A Primer
Yeah. I can't get my arms around spread to the end of a broomstick without bending at least one arm.


lsu777
LSU Fan
westlake
Member since Jan 2004
17100 posts

re: The Greyskull Methods- A Primer
quote:

Yeah. I can't get my arms around spread to the end of a broomstick without bending at least one arm.


holy shite.

ok you have massive massive issues with internal rotation. Keep working th edislocates pushing as far as you can before having to bend your elbows.

here is a couple articles with some other exercises you can do daily

LINK

LINK



TigerFanatic99
Chicago Cubs Fan
South Bend, Indiana
Member since Jan 2007
17180 posts

re: The Greyskull Methods- A Primer
Really appreciate the guidance. I did find a outdoor push broom that was long enough I could spread my hands out enough to do a rotation. It gives me a starting point at least I can work on gradually getting my hands closer together over time. I just went through a few of those as well as some of the other stretches and my chest, shoulders and upper back have never felt like this before. Limber almost.

I think it's going to be a journey, but this is definitely the right direction.


lsu777
LSU Fan
westlake
Member since Jan 2004
17100 posts

re: The Greyskull Methods- A Primer
quote:


Really appreciate the guidance. I did find a outdoor push broom that was long enough I could spread my hands out enough to do a rotation. It gives me a starting point at least I can work on gradually getting my hands closer together over time. I just went through a few of those as well as some of the other stretches and my chest, shoulders and upper back have never felt like this before. Limber almost.


good, yea slowly work these daily, mutiple times a day if possible over time. slowly work your arms in.

It will be a process and will prolly take 3 months or more, just look at it as a health journey.

i do the following before every workout, trying to do these daily

-40 shoulder dislocates
-40-50 slow band pull aparts
-40-50 Banded Y to T where you put your hands overhead and pull the band apart until your arms are straight out.
-25 banded shoulder dislocates


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