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Posted on 5/28/21 at 1:22 am to lsu777
Can I add also tricep pushdowns on the chinup days? So I do something like this:
Day A.
Bench 3x5+
Row 3x5+
Curl 2x15+
Squat 3x5+
Calf raise 1x50 bw
Plank 1x60sec+
Day B.
OHP 3x5+
Chinup 3x5+
Triceps 2x15+
Calf raise 1x50 bw
Deadlift 1x5+
Day C.
Bench 3x5+
Row 3x5+
Curl 2x15+
Squat 3x5+
Calf raise 1x50 bw
Plank 1x60sec+
And the next week 2 times OHP, chinup and tricep.
Or is it to much tricep?
Day A.
Bench 3x5+
Row 3x5+
Curl 2x15+
Squat 3x5+
Calf raise 1x50 bw
Plank 1x60sec+
Day B.
OHP 3x5+
Chinup 3x5+
Triceps 2x15+
Calf raise 1x50 bw
Deadlift 1x5+
Day C.
Bench 3x5+
Row 3x5+
Curl 2x15+
Squat 3x5+
Calf raise 1x50 bw
Plank 1x60sec+
And the next week 2 times OHP, chinup and tricep.
Or is it to much tricep?
Posted on 5/28/21 at 5:57 am to Mrmtty20
No that is fine. Just don't get crazy with it
Posted on 7/15/21 at 8:14 am to lsu777
I was doing greyskull for half a year but got stuck on lifts and got bored etc. I also modified it probably a bit too much and was starting workouts with squats and added too many additional lifts.
I tried AllPro for a few weeks but I'm not really liking it. I just read the greyskull book and found out about the home workouts and I think I'm gonna continue greyskull now. I'm wondering about a few things. Am I supposed to do all the additional lifts before squat/deadlift? Can I add ab workout to home workouts? Also, does a workout template like this look fine:
A:
Bench press
DB curl
DB lateral raise (or maybe facepull/arnold press)
Deadlift
B:
Overhead press
Close-grip bench press
Weighted chin-up
Squat
One more thing, would it be ok to substitute normal deadlift with RDL or SLDL?
I tried AllPro for a few weeks but I'm not really liking it. I just read the greyskull book and found out about the home workouts and I think I'm gonna continue greyskull now. I'm wondering about a few things. Am I supposed to do all the additional lifts before squat/deadlift? Can I add ab workout to home workouts? Also, does a workout template like this look fine:
A:
Bench press
DB curl
DB lateral raise (or maybe facepull/arnold press)
Deadlift
B:
Overhead press
Close-grip bench press
Weighted chin-up
Squat
One more thing, would it be ok to substitute normal deadlift with RDL or SLDL?
Posted on 7/15/21 at 8:53 am to brielf
quote:
A:
Bench press
DB curl
DB lateral raise (or maybe facepull/arnold press)
Deadlift
B:
Overhead press
Close-grip bench press
Weighted chin-up
Squat
this looks fine
quote:
found out about the home workouts and I think I'm gonna continue greyskull now
in general you are not doing greyskull unless you are doing the bodyweight homework
quote:
Am I supposed to do all the additional lifts before squat/deadlift?
greyskull prescribes squats and deads last for a couple reasons
1) if you do squats and deads first, you are more likely to puss out on the rest of the workout
2) doing bench press or chins or lateral raises before squats and deads will have essentially zero effect on squats and deads. But doing squats and deads before bench or chins etc will absolutely effect those lifts.
3) we want squats and deads to be an all out affair on the last set where we get done and are just like thank god
quote:
One more thing, would it be ok to substitute normal deadlift with RDL or SLDL?
I would say add in sldl/rdl with Dbs/KBs in a 5x10 format either after deads as back off sets if you are looking to absolutely do those exercises.
in general the variants for deadlift, as explained in the powerbuilding book, are
traditional
sumo
trap bar
deficit
rack pulls
snatch grip
back thickness exercise subs for deadlifts-
yates rows
t-bar rows
Posted on 7/15/21 at 9:02 am to lsu777
Thanks for the answers. Yeah I just read some review of the program last December and just started doing it. Adding home workouts now as well.
I was just wondering about the workout order because in some variations squat/DL are listed before some of the smaller lifts. I'll try doing everything else before now.
I think I'll give sumo and trap bar deadlift a try. I was doing normal deadlifts before but sometimes I got a bad feeling in lower back so I switched to RDL and later did SLDL in AllPro.
I was just wondering about the workout order because in some variations squat/DL are listed before some of the smaller lifts. I'll try doing everything else before now.
I think I'll give sumo and trap bar deadlift a try. I was doing normal deadlifts before but sometimes I got a bad feeling in lower back so I switched to RDL and later did SLDL in AllPro.
Posted on 7/15/21 at 9:06 am to brielf
read the first couple post in this thread, it explains everything in great detail.
Posted on 7/30/21 at 5:08 pm to lsu777
Two weeks back on greyskull and doing well except for squats. I managed to irritate my elbows doing low bar squats earlier. I did more high bar style squats for a bit and then lowered the position again, and this Monday my elbows started hurting pretty bad again... I tried putting the bar as high as possible today but it didn't feel great. There's a safety bar at the gym and I tried using it, and it didn't put so much pressure on arms but it didn't feel very comfortable overall.
Squatting has always been difficult, I get exhausted squatting but I never really get soreness in legs during or after workouts. It feels like I'm not activating leg muscles properly or something.
I'm thinking maybe I'll try high bar squat with normal bar next Monday and see if my elbows are OK. Or would it make sense to try some other variation like some kind of front squat? My mobility isn't great so I have never tried front squatting, low bar position feels the best if my elbows didn't hurt.
Squatting has always been difficult, I get exhausted squatting but I never really get soreness in legs during or after workouts. It feels like I'm not activating leg muscles properly or something.
I'm thinking maybe I'll try high bar squat with normal bar next Monday and see if my elbows are OK. Or would it make sense to try some other variation like some kind of front squat? My mobility isn't great so I have never tried front squatting, low bar position feels the best if my elbows didn't hurt.
Posted on 7/30/21 at 5:53 pm to brielf
quote:
I get exhausted squatting but I never really get soreness in legs during or after workouts. It feels like I'm not activating leg muscles properly or something.
Maybe you’re not doing enough reps. I don’t get particularly sore either, but my load and reps are steadily increasing so I don’t care for now.
Posted on 7/30/21 at 6:17 pm to lsu777
Posted on 12/11/21 at 3:35 pm to brielf
I've been doing greyskull since I posted in July, gotten some progress on every lift but stalling a bit now:
Bench ~50 kg > failed 68 kg two weeks ago and back up to 65 kg today, got two more reps than last time.
OHP ~36 kg > failed 48 kg three weeks ago, been quite hard to progress, several resets already. Hit the same amount of reps (5) on 45 kg this week.
Squat ~70 kg > failed 102 kg this week, reprogressed several times and gotten a few kilos more each time, but getting quite tough.
DL (trap bar) 88 kg > 130 kg. haven't had to reset yet.
I've been changing accessory lifts a lot, stalling quite a bit on curls/chin ups/DB bench etc.
High bar squatting feels pretty good and there's no elbow pain while squatting. But I haven't been able to do home workouts because my elbows start hurting really bad when I do chin ups.
I've been eating 3330 kcal since mid July, gained ~10 kg since then (started using creatine in September) and because lifts have been stalling and weight gain is stalling a bit, increased calories to 3600 this week. I'm hoping more calories will help break plateaus, but maybe I should try switching main movements too, I've resetted all but DL several times now.
Bench ~50 kg > failed 68 kg two weeks ago and back up to 65 kg today, got two more reps than last time.
OHP ~36 kg > failed 48 kg three weeks ago, been quite hard to progress, several resets already. Hit the same amount of reps (5) on 45 kg this week.
Squat ~70 kg > failed 102 kg this week, reprogressed several times and gotten a few kilos more each time, but getting quite tough.
DL (trap bar) 88 kg > 130 kg. haven't had to reset yet.
I've been changing accessory lifts a lot, stalling quite a bit on curls/chin ups/DB bench etc.
High bar squatting feels pretty good and there's no elbow pain while squatting. But I haven't been able to do home workouts because my elbows start hurting really bad when I do chin ups.
I've been eating 3330 kcal since mid July, gained ~10 kg since then (started using creatine in September) and because lifts have been stalling and weight gain is stalling a bit, increased calories to 3600 this week. I'm hoping more calories will help break plateaus, but maybe I should try switching main movements too, I've resetted all but DL several times now.
Posted on 12/13/21 at 7:31 am to brielf
quote:
High bar squatting feels pretty good and there's no elbow pain while squatting. But I haven't been able to do home workouts because my elbows start hurting really bad when I do chin ups.
lay off the chins for a while then. switch to a some form of horizontal row
quote:
OHP ~36 kg > failed 48 kg three weeks ago, been quite hard to progress, several resets already. Hit the same amount of reps (5) on 45 kg this week.
add some volume, in the form of 5x10 starting at 60% of the weight that day
quote:
Bench ~50 kg > failed 68 kg two weeks ago and back up to 65 kg today, got two more reps than last time.
when you stall again, add 10x5 @70% of the lift for that day
on the added volume, make sure you control the eccentric and explode out the bottom. add 2.5 lbs every session until that fails too.
quote:
I've been eating 3330 kcal since mid July, gained ~10 kg since then (started using creatine in September) and because lifts have been stalling and weight gain is stalling a bit, increased calories to 3600 this week. I'm hoping more calories will help break plateaus, but maybe I should try switching main movements too, I've resetted all but DL several times now.
adding calories will make a big difference but you need to look at sleep too. make sure you are getting plenty of protein and 8 hours of sleep per night.
as far as resetting and rotating lifts, try the volume first then after you have to reset again.....switch the lifts.
Posted on 12/13/21 at 3:26 pm to lsu777
I'm about 4 months into stronglifts 5x5 and think I've reached my limits with that program. Not so much from a progress standpoint on all lifts, but just getting bored and not fully happy with results.
My squat has been great. Obvious focus on squat in the program and I've added ~100lbs there.
Everything else has been pretty "meh". Partially due to some shoulder discomfort that has limited my OH press and bench press. I've had no injuries with my deadlift though and I just don't see huge progress there. I've only added about 30 lbs and I'm a beginner, so I feel like I should be getting more than that.
I'm interested in going to greyskull and like that it seems to address a little more on the bench and OH press, but it seems like the volume on deadlift is nearly the same as with 5x5, except that you go to failure on your one set of 5+ instead of stopping at 5. Am I looking at that correctly. Seems like not much more volume there. Ultimately after my squat, deadlift is really where I want to focus attention.
My squat has been great. Obvious focus on squat in the program and I've added ~100lbs there.
Everything else has been pretty "meh". Partially due to some shoulder discomfort that has limited my OH press and bench press. I've had no injuries with my deadlift though and I just don't see huge progress there. I've only added about 30 lbs and I'm a beginner, so I feel like I should be getting more than that.
I'm interested in going to greyskull and like that it seems to address a little more on the bench and OH press, but it seems like the volume on deadlift is nearly the same as with 5x5, except that you go to failure on your one set of 5+ instead of stopping at 5. Am I looking at that correctly. Seems like not much more volume there. Ultimately after my squat, deadlift is really where I want to focus attention.
Posted on 12/13/21 at 10:02 pm to Jon A thon
Deads don't need lots of volume, atleast for a while. You start with one all out set per week (5+) and follow the progression laid out. Should have 4-5 ramp up sets to these top set of 5
Posted on 12/14/21 at 12:41 am to lsu777
Starting back tomorrow after way too long off from lifting. Shipments from Rogue showed up today, spent the evening assembling everything. I’m excited to hit the GSLP again!
Posted on 12/24/21 at 1:23 pm to lsu777
hello, ive been doing greyskull lp for 4 months now.
I resetted my squat two times and it hardly moved last best was 111,5kg x 4. As you can see my squat is pretty weak.
I cant decide whether I should lighten up the load and get higher (15-20) reps on AMRAP set, but i dont see a point in doing the two 5-rep sets before that.
Also Happy Holidays
I resetted my squat two times and it hardly moved last best was 111,5kg x 4. As you can see my squat is pretty weak.
I cant decide whether I should lighten up the load and get higher (15-20) reps on AMRAP set, but i dont see a point in doing the two 5-rep sets before that.
Also Happy Holidays
This post was edited on 12/25/21 at 3:58 am
Posted on 12/25/21 at 8:25 am to lsu777
Thanks for the tips. I managed to hit 49 kg in OHP (barely 3x5) this week, but only 3 reps in the last set of 68 kg bench today. Last time I got 5,4,3 with the same weight, so kinda eh progress. I'll try 68 kg one more time next week, and I'll add the volume sets for bench/ohp/squat after next resets. 1min rest between volume sets is probably fine? I've done 3min for squat and 2min for everything else.
I have switched accessory lifts a lot, been doing 2x10 or 2x12 for them (bicep curls, DB bench, tricep pulls, rows). Would it make sense to add more volume as well? Like I did DB bench but couldn't progress at all at 22 kg, then switched it out and now started doing it again but stalling at the same weight.
Sleep is kinda ok, I just wake up many times a night so quality isn't the best, but that's how it's been for a very long time.
I have switched accessory lifts a lot, been doing 2x10 or 2x12 for them (bicep curls, DB bench, tricep pulls, rows). Would it make sense to add more volume as well? Like I did DB bench but couldn't progress at all at 22 kg, then switched it out and now started doing it again but stalling at the same weight.
Sleep is kinda ok, I just wake up many times a night so quality isn't the best, but that's how it's been for a very long time.
Posted on 12/27/21 at 8:56 am to klik
quote:
hello, ive been doing greyskull lp for 4 months now.
I resetted my squat two times and it hardly moved last best was 111,5kg x 4. As you can see my squat is pretty weak.
I cant decide whether I should lighten up the load and get higher (15-20) reps on AMRAP set, but i dont see a point in doing the two 5-rep sets before that.
Also Happy Holidays
you could or if you are really wanting your squat to go up i suggest the following
remove 25%, do 2 sets at 7 then a + set. add 2.5 lbs every squat day.
after that go to 50% of the weight. do 5 sets of 10 with that weight. Just add 2.5 lbs every session to that weight.
this will get your volume up and help you smash into new pr territory. when the weight gets really heavy on the "7" sets, go to 2x5, 1x5+. when that gets too heavy to complete, switch to 2x3, 1x3+.
once you need a deload for that, i suggest either swapping to a new variant or going to 10 sets of 5 starting at 75% of the new deload weight. adding 2.5lbs every session. this will get you used to feeling the heavier weight on your back.
Posted on 12/27/21 at 9:02 am to brielf
quote:
Thanks for the tips. I managed to hit 49 kg in OHP (barely 3x5) this week, but only 3 reps in the last set of 68 kg bench today. Last time I got 5,4,3 with the same weight, so kinda eh progress. I'll try 68 kg one more time next week, and I'll add the volume sets for bench/ohp/squat after next resets. 1min rest between volume sets is probably fine? I've done 3min for squat and 2min for everything else.
yea 60 to 90s rest between is fine.
quote:
I have switched accessory lifts a lot, been doing 2x10 or 2x12 for them (bicep curls, DB bench, tricep pulls, rows). Would it make sense to add more volume as well? Like I did DB bench but couldn't progress at all at 22 kg, then switched it out and now started doing it again but stalling at the same weight.
at some point you are going to have to eat more to get the lifts to go up. and yes volume will work, but i would be mindful of adding too much volume at one time. I would either pick the lower body lifts to add volume to or the 2 main upper body lifts. Would add any more volume to the pushing upper body accessories. if you want to add volume on accessory do it in the pulling motion.
quote:
Sleep is kinda ok, I just wake up many times a night so quality isn't the best, but that's how it's been for a very long time.
try meletonin. practice good sleep prep and stop drinking water around bed time.
are you doing the bodyweight homework? aka the frequency pushups and the chins?
also for reference, on deloads, i suggest you removing enough weight where you are in the 15 rep range on the + set. on the first 2x5 sets....practice a very slow eccentric, pausing at the bottom and firing up out the hole with as much speed as possible. for example on bench you should almost come off the bench you are pushing so fast.
Posted on 12/27/21 at 9:50 am to lsu777
quote:
at some point you are going to have to eat more to get the lifts to go up. and yes volume will work, but i would be mindful of adding too much volume at one time. I would either pick the lower body lifts to add volume to or the 2 main upper body lifts. Would add any more volume to the pushing upper body accessories. if you want to add volume on accessory do it in the pulling motion.
Alright, calories should be pretty high now. I weighed 74.0 kg 3 weeks ago (increased calories 3300 > 3600 then) and weight has fluctuated between 74.0 - 75.1 kg since then. Was expecting more/faster weight gain but gotta wait and see if it starts going up. My accessories don't have a lot of pulling now, doing DB bench/DB bicep curl on one day and Yates row/tricep cable extension on the other. Probably switching some of them soon...
quote:
are you doing the bodyweight homework? aka the frequency pushups and the chins?
No, I did homework until August/September but stopped completely in October. Just did one chin up now and elbows started hurting immediately...
quote:
also for reference, on deloads, i suggest you removing enough weight where you are in the 15 rep range on the + set. on the first 2x5 sets....practice a very slow eccentric, pausing at the bottom and firing up out the hole with as much speed as possible. for example on bench you should almost come off the bench you are pushing so fast.
I have strictly removed 10 % of weights every reset, + sets have been like 10 reps or lower. So I think volume has been a bit low, resetting to lower weight and adding some volume work should be good.
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