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Fox McCloud
Member since Oct 2020
2620 posts

re: The Greyskull Methods- A Primer
Is press shoulder press or bench press


LSU Patrick
US Space Force Fan
Member since Jan 2009
68180 posts
 Online 

re: The Greyskull Methods- A Primer
Shoulder press


Fox McCloud
Member since Oct 2020
2620 posts

re: The Greyskull Methods- A Primer
Thanks. I was going to do LSU777 GSLP for Aesthetics but I want to bench press. Where should I sub this in?


LSU Patrick
US Space Force Fan
Member since Jan 2009
68180 posts
 Online 

re: The Greyskull Methods- A Primer
777 might have a different take, but it seems to me that swapping the incline DB press for bench press makes the most sense.


Fox McCloud
Member since Oct 2020
2620 posts

re: The Greyskull Methods- A Primer
Thanks it seemed like most of the chest lifts were just incline. Didn’t know if I should be swapping bench with the incline one day of the week or just add bench press all together.


LSU Patrick
US Space Force Fan
Member since Jan 2009
68180 posts
 Online 

re: The Greyskull Methods- A Primer
Incline DB press makes sense for hypertrophy.


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lsu777
LSU Fan
westlake
Member since Jan 2004
17100 posts

re: The Greyskull Methods- A Primer
Replace the incline barbell press with bench as your main lift opposite press.

The reason most of the lifts were more inclined based is because that routine exercise selection was about aesthetics. Incline presses tend to promote better aesthetics for 99% of people.
This post was edited on 3/31 at 7:40 am


Fox McCloud
Member since Oct 2020
2620 posts

re: The Greyskull Methods- A Primer
Thanks. I wasn’t fully sure what aesthitics meant in this context but I got you. I was just looking for a template that looked like something I could take on.


lsu777
LSU Fan
westlake
Member since Jan 2004
17100 posts

re: The Greyskull Methods- A Primer
most people lack upper chest hypertrophy and look better when they focus on incline more so than bench, especially just barbell.

that program is high intensity, high frequency, low volume.

its about building the shoulders, arms and upper chest.


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

re: The Greyskull Methods- A Primer
Just an update on the shoulder mobility - I focused on doing 25 shoulder dislocates daily with some other upper back and shoulder stretches. What I think made a difference though was I really took a deeper look at form videos for bench press and decided to widen my grip a few inches, and that made a big difference. I think I was over straining my upper arms and shoulders with too close of a grip and that was carrying over into the squat. I also widened my grip during the squat as well. I still felt some tension in there, but it wasn't painful to the point of me questioning if I should stop.

Next question. My focus is losing weight, primarily body fat (still around 31%, want to get down to 20%). I was working hard on progression because I am relatively weak all over. Is there more value considering my goals to hold on progression and work on increasing reps on the final set for a few weeks with the exception of deadlift, which I would continue to push weight up? I feel like for probably the first time in my life I have some actual foundation of strength. It's been 3 months of consistent progression.

Weight and reps on last set for most recent workout:
Deadlift - 160x9
Squat - 135x10
Bench press - 110x8
OHP - 85x8


lsu777
LSU Fan
westlake
Member since Jan 2004
17100 posts

re: The Greyskull Methods- A Primer
In your case what you can do is stay same weight until you are able to get 10 reps, except deads, keep that at 5.

When you can do 10 reps, got up 2.5 lbs.


numptythrubbers
Member since Feb 2018
242 posts

re: The Greyskull Methods- A Primer
LINK /

Useful link for myself and others.

So our first layer and set of goals should strictly be basic bodyweight work.

The next layer is 'building on top' of that with lifting weights..

As he says - inverting the logic.
This post was edited on 4/4 at 3:57 am


numptythrubbers
Member since Feb 2018
242 posts

re: The Greyskull Methods- A Primer
Also theres loads of other great articles on his site using the wayback machine website.


Smlak1978
Southern Indiana
Member since Jan 2020
18 posts

re: The Greyskull Methods- A Primer
As a general rule, if you fail to hit 5 on your main lift AMRAP would you try the same weight again next session or go ahead and reset?


lsu777
LSU Fan
westlake
Member since Jan 2004
17100 posts

re: The Greyskull Methods- A Primer
Try again making sure you are focusing on nutrition, sleep and stress leading up to the session. If you fail, perform a reset, if this is your second reset...add volume in the form of 5x10 after your main set at 50% of the main work weight. If third reset, swap the lift out.


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