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Message
re: The Greyskull Methods- A Primer
Posted on 2/25/22 at 10:08 pm to lsu777
Posted on 2/25/22 at 10:08 pm to lsu777
Big help 777, I appreciate it. I need to get my fill-ins locked in. I have a tendency to want to do too much. What do you recommend as a sub for weighted chins until I'm at the point where that is feasible? Would it be rack chins or v-handle pull downs on the cable machine (or both/neither)?
1
Posted on 2/26/22 at 6:47 am to BigPapiDoesItAgain
Either or ladder method chins
Posted on 2/28/22 at 3:29 pm to lsu777
Any thoughts on this for plug-ins (today is a bench/squat day)
Bench 2x5,1x5+
Neck extensions (4x25)
EZ curl bar 2x10-12
Incline T-bar row (2x6-8) is this an ok row variant?
Lat bar cable pull downs (is v-handle better?)
Face pulls (not sure optimum set number)
Decline sit-ups 4x25
Squat 2x5,1x5+
Homework
Pushups 6x20 throughout day
Chins (various grip) 6x5 throughout day
Am I supposed to add weight weekly to the plug-ins at a 2.5lb/week rate like main lifts?
Thank you yet again for commenting on these posts.
Bench 2x5,1x5+
Neck extensions (4x25)
EZ curl bar 2x10-12
Incline T-bar row (2x6-8) is this an ok row variant?
Lat bar cable pull downs (is v-handle better?)
Face pulls (not sure optimum set number)
Decline sit-ups 4x25
Squat 2x5,1x5+
Homework
Pushups 6x20 throughout day
Chins (various grip) 6x5 throughout day
Am I supposed to add weight weekly to the plug-ins at a 2.5lb/week rate like main lifts?
Thank you yet again for commenting on these posts.
Posted on 2/28/22 at 7:10 pm to BigPapiDoesItAgain
Have kept studying and doing my best to implement GS; want to post my own progress when i get some time. Will give my best shot to this questions trying to help and to see if I am getting this right.
The variant is ok, rows in general are great but only really worth the time if you are strong enough to carry significant weight with them.
V handle is better for you lats, lat bar targets your upper back. Up to your goals.
This are a general back movement with little bias, and usually limited by your stability. Maybe med/high reps like 10-12 in two sets?
When you can do the reps nice and clean and strict and hit the numbers in the top of the rep range, add 2.5lbs. If not keep pushing the reps up
I think its a ton of volume, but you are clearly way more advanced than me given that 6x20 pushups and 6x5 chins through the day feel like an easy task. If you feel you are recovering right, the moves itself seem fine.
Very interested in seeing what Mr. lsu777 thinks :)
quote:
Incline T-bar row (2x6-8) is this an ok row variant?
The variant is ok, rows in general are great but only really worth the time if you are strong enough to carry significant weight with them.
quote:
Lat bar cable pull downs (is v-handle better?)
V handle is better for you lats, lat bar targets your upper back. Up to your goals.
quote:
Face pulls (not sure optimum set number)
This are a general back movement with little bias, and usually limited by your stability. Maybe med/high reps like 10-12 in two sets?
quote:
Am I supposed to add weight weekly to the plug-ins at a 2.5lb/week rate like main lifts?
When you can do the reps nice and clean and strict and hit the numbers in the top of the rep range, add 2.5lbs. If not keep pushing the reps up
quote:
Any thoughts on this for plug-ins (today is a bench/squat day)
I think its a ton of volume, but you are clearly way more advanced than me given that 6x20 pushups and 6x5 chins through the day feel like an easy task. If you feel you are recovering right, the moves itself seem fine.
Very interested in seeing what Mr. lsu777 thinks :)
Posted on 2/28/22 at 7:54 pm to sleepygymcat
quote:
This are a general back movement with little bias, and usually limited by your stability. Maybe med/high reps like 10-12 in two sets?
More like 15-25. I suggest just getting 100 reps in at the end of the workout just for shoulder health
quote:
I think its a ton of volume, but you are clearly way more advanced than me given that 6x20 pushups and 6x5 chins through the day feel like an easy task. If you feel you are recovering right, the moves itself seem fine.
Correct about the volume. Way too much just thrown in.
Papi what is the goal? If it's just to look better do the aesthitics template.
Overall great answer to the question
Posted on 2/28/22 at 8:22 pm to lsu777
quote:
Papi what is the goal? If it's just to look better do the aesthitics template.
Sheepishly, I'm gonna admit, that's a big part. Not looking to get huge at all, but that being said, I want to make sure I have plenty of sustainable lean muscle mass to stay healthy moving into my mid-50's now.
Where do I find the aesthetics template? I just went back through the book looking for that, did I miss it?
Posted on 2/28/22 at 11:24 pm to BigPapiDoesItAgain
Its posted as aesthetics template at the start of this thread Papi, tbh seems like a perfect match for you.
Right now I am a bit bummed out, every lift is progressing nicely, have gained couple of kilos in everything while losing weight and feeling great at almost everything... the issue is my knee. I did not know how to squat and while learning and trying different weights and forms probably grossed overworked it; it doesn't hurt, just feels swole and some stuff that is usually easy for me, like sitting in seiza, it's just impossible at the moment.
My general doc told me to take one week just upper body and yoga if i want, no meds needed, evaluate then.
And actually have a question. I didn't knew the moves, learning squat and trying a bunch of variations was fun, doing different benches and asking some PT guys at the gym was an eye opener; there are crapton ways to do the big 4, and specially the powerlifting techniques are very different. If my goal is general strength and some bodybuilding, ist it ok to learn the moves from GS LP or should i look another source to learn em?
Right now I am a bit bummed out, every lift is progressing nicely, have gained couple of kilos in everything while losing weight and feeling great at almost everything... the issue is my knee. I did not know how to squat and while learning and trying different weights and forms probably grossed overworked it; it doesn't hurt, just feels swole and some stuff that is usually easy for me, like sitting in seiza, it's just impossible at the moment.
My general doc told me to take one week just upper body and yoga if i want, no meds needed, evaluate then.
And actually have a question. I didn't knew the moves, learning squat and trying a bunch of variations was fun, doing different benches and asking some PT guys at the gym was an eye opener; there are crapton ways to do the big 4, and specially the powerlifting techniques are very different. If my goal is general strength and some bodybuilding, ist it ok to learn the moves from GS LP or should i look another source to learn em?
Posted on 3/1/22 at 7:16 am to BigPapiDoesItAgain
quote:
Sheepishly, I'm gonna admit, that's a big part. Not looking to get huge at all, but that being said, I want to make sure I have plenty of sustainable lean muscle mass to stay healthy moving into my mid-50's now.
Where do I find the aesthetics template? I just went back through the book looking for that, did I miss it?
look on first page of this thread. its a great place to start.
Posted on 3/1/22 at 7:24 am to sleepygymcat
quote:
Its posted as aesthetics template at the start of this thread Papi, tbh seems like a perfect match for you.
Right now I am a bit bummed out, every lift is progressing nicely, have gained couple of kilos in everything while losing weight and feeling great at almost everything... the issue is my knee. I did not know how to squat and while learning and trying different weights and forms probably grossed overworked it; it doesn't hurt, just feels swole and some stuff that is usually easy for me, like sitting in seiza, it's just impossible at the moment.
My general doc told me to take one week just upper body and yoga if i want, no meds needed, evaluate then.
And actually have a question. I didn't knew the moves, learning squat and trying a bunch of variations was fun, doing different benches and asking some PT guys at the gym was an eye opener; there are crapton ways to do the big 4, and specially the powerlifting techniques are very different. If my goal is general strength and some bodybuilding, ist it ok to learn the moves from GS LP or should i look another source to learn em?
so
#1 since you knee seems to be bothering you, take that the week from squats and deads and cut out anything like box jumps or burpees
#2 from now on(and for anyone reading this, this is a tweak just for him, dont go throwing it in for everyone else) I want you to perform 3 sets of leg curls(any variant) that is light before we do squats. We want to get 12-15 reps. Also i want you doing 50 tib raises nice and slow before you squat to get a little pump there too. These 2 tweaks will help those knees. If they keep hurting we will adjust more.
#3 Im not a huge technique guy as in it has to be done one way and thats the only way. For most people i suggest following the technique that they show in the greyskull book or just using a youtube video to figure it out. My suggestion is doing whatever feels best for you. Personally i do a little mix between high bar adn low bar squat. I can do both but prefer a middle ground.
Posted on 3/1/22 at 1:31 pm to lsu777
Got it sensei.
Buncha volume to get the blood pumping, done to the letter as you suggested. Thanks a metric ton :3
Are sleeves for knees and elbows and belts worth for a novice, or ever? I never feel cold at the gym, so dont think temperature is an issue, but can see them making joints a bit warmer or bracing a bit easier.
Buncha volume to get the blood pumping, done to the letter as you suggested. Thanks a metric ton :3
Are sleeves for knees and elbows and belts worth for a novice, or ever? I never feel cold at the gym, so dont think temperature is an issue, but can see them making joints a bit warmer or bracing a bit easier.
Posted on 3/1/22 at 1:49 pm to sleepygymcat
quote:
Are sleeves for knees and elbows and belts worth for a novice, or ever? I never feel cold at the gym, so dont think temperature is an issue, but can see them making joints a bit warmer or bracing a bit easier.
All are fine. Keeping joints warm are always a good thing. I suggest only using belt on the (+) sets
Posted on 3/1/22 at 2:25 pm to lsu777
quote:
Its posted as aesthetics template at the start of this thread Papi, tbh seems like a perfect match for you.
Duh!! I knew I had seen it somewhere, but the amount of material I've tried to digest since stumbling on this thread is dizzying. Got it, Roger and thanks again for being so helpful. I'm learning the Yates Row post haste.
Posted on 3/1/22 at 3:35 pm to BigPapiDoesItAgain
Dont forget to post results! With foundations like yours I cant wait to see your outcome :3
Posted on 3/2/22 at 6:45 pm to sleepygymcat
Hey 777 and Sleepy, thanks for putting me onto the Aesthetics template. I love it. Not bogging down with a ton of different lifts and I feel really good about where this is gonna take me.
I am struggling with Press - hopefully gonna work itself out. Feeling a good bit of arch in my back when I get taxed. I tried activating my glutes and abs and that helped a whole lot. Only got 6 reps at 62.5lbs for my third working weight set. I am amazed at how much pushups and chins get easier every day with the frequency method - it's hard not to push the envelope every day, but I'm bearing in mind idea is to do the work without inducing CNS fatigue.
I'm thinking seriously of giving either standard dead lift or sumo a try next week over Trap bar. Happy with my form and feels good, dunno, maybe shouldn't F with a good thing just yet. Not a lot of weight - today 120lbs for working set with 15 reps on my last working set. I like the psychology of setting up for success while starting out and looking for rep records.
Thanks again guys for the excellent help and feedback.
I am struggling with Press - hopefully gonna work itself out. Feeling a good bit of arch in my back when I get taxed. I tried activating my glutes and abs and that helped a whole lot. Only got 6 reps at 62.5lbs for my third working weight set. I am amazed at how much pushups and chins get easier every day with the frequency method - it's hard not to push the envelope every day, but I'm bearing in mind idea is to do the work without inducing CNS fatigue.
I'm thinking seriously of giving either standard dead lift or sumo a try next week over Trap bar. Happy with my form and feels good, dunno, maybe shouldn't F with a good thing just yet. Not a lot of weight - today 120lbs for working set with 15 reps on my last working set. I like the psychology of setting up for success while starting out and looking for rep records.
Thanks again guys for the excellent help and feedback.
Posted on 3/3/22 at 7:45 pm to BigPapiDoesItAgain
Glad to hear!
I struggled with Press a ton too, but it felt better when used the tech suggested in the book; mind you was not able to move more weight, but managed to cheat less and what it felt like targeting the intended muscles more. Also saw the Alan Thrall tutorial for OHP, liked his notion of hip usage, i am trying to implement it on warm up sets using a much less pronounced version of his move.
Share your joy of not bogging down, no second guesses, just focus on moving weights with your every ounce of efforth. Sadly i got a bit stuck, after weeks of consistent progress, switched from freelancing to a 9 to 8 job and performance dropped a ton, went from being able to do 3 sets @ 42kg x 5 strict OHP and 3 sets @ 62kg x 5 of bench to barely getting 3 sets with 3 reps using 1 kg more.
Such is life, i guess i have way less recovery, ton more stress; and you know what? It effing DOESNT MATTER with this program, i just do the reset and keep growing and getting stronger at 10% less weight.
Cant wait to get back to lower body, I feel breeming with energy to get some DLs done.
I struggled with Press a ton too, but it felt better when used the tech suggested in the book; mind you was not able to move more weight, but managed to cheat less and what it felt like targeting the intended muscles more. Also saw the Alan Thrall tutorial for OHP, liked his notion of hip usage, i am trying to implement it on warm up sets using a much less pronounced version of his move.
Share your joy of not bogging down, no second guesses, just focus on moving weights with your every ounce of efforth. Sadly i got a bit stuck, after weeks of consistent progress, switched from freelancing to a 9 to 8 job and performance dropped a ton, went from being able to do 3 sets @ 42kg x 5 strict OHP and 3 sets @ 62kg x 5 of bench to barely getting 3 sets with 3 reps using 1 kg more.
Such is life, i guess i have way less recovery, ton more stress; and you know what? It effing DOESNT MATTER with this program, i just do the reset and keep growing and getting stronger at 10% less weight.
Cant wait to get back to lower body, I feel breeming with energy to get some DLs done.
Posted on 3/5/22 at 12:06 pm to lsu777
Mr lsu777 and forum boys; need your wisdom on best way to micro load.
Right now I am using some Olympic size half a pound disks to go up the right amounts; but that stuff doesn't work for dumbbells. Was thinking of buying either some magnetic plates or wrists attached weights, the wrist option is cheaper and would work for kettle bells and body weight moves, but I have zero experience using them, are they a good way to go?
Thanks for sharing the wisdom!
Right now I am using some Olympic size half a pound disks to go up the right amounts; but that stuff doesn't work for dumbbells. Was thinking of buying either some magnetic plates or wrists attached weights, the wrist option is cheaper and would work for kettle bells and body weight moves, but I have zero experience using them, are they a good way to go?
Thanks for sharing the wisdom!
Posted on 3/5/22 at 12:24 pm to sleepygymcat
quote:
Right now I am using some Olympic size half a pound disks to go up the right amounts; but that stuff doesn't work for dumbbells. Was thinking of buying either some magnetic plates or wrists attached weights, the wrist option is cheaper and would work for kettle bells and body weight moves, but I have zero experience using them, are they a good way to go?
Thanks for sharing the wisdom!
For the dumbbell exercises I usually tell people to do a double progression model.
Start with a weight you can do 8 reps, keep using it until you can get all sets with 12 reps easily.
Whe you can do all 12 easily, go up to next size, hopefully 5 lbs per hand. If your dumbbells go up in 10lbs increments then get plate mate magnetic plates that go on the end of the dumbbells.
This post was edited on 3/5/22 at 12:25 pm
Posted on 3/13/22 at 3:44 pm to lsu777
Hi guys! Wanted to share the progress experienced.
My inbody today:
Date 17/02/22 13/03/22
Weight(kg) 93.3 93.1
Muscle(kg) 38.5 39.1
Fat perc. 27.2 26.0
Still have a long way to go from my goal of reaching 18 fat %; but with your support I know i have half the battle won.
Today I also got a new RP with 251lb x 4 DL, they felt solid AF and with total control, now ill go down and grind again, gaining each step of the way back up.
Seriously, thanks a lot and ill keep you posted on progress.
My inbody today:
Date 17/02/22 13/03/22
Weight(kg) 93.3 93.1
Muscle(kg) 38.5 39.1
Fat perc. 27.2 26.0
Still have a long way to go from my goal of reaching 18 fat %; but with your support I know i have half the battle won.
Today I also got a new RP with 251lb x 4 DL, they felt solid AF and with total control, now ill go down and grind again, gaining each step of the way back up.
Seriously, thanks a lot and ill keep you posted on progress.
This post was edited on 3/13/22 at 3:48 pm
Posted on 3/13/22 at 4:19 pm to sleepygymcat
Awesome work, keep it uo. Anytime you are adding muscle and dropping bodyfat you are doing great.
Posted on 3/14/22 at 1:13 pm to lsu777
Lsu777, I’ve been doing Greyskull for a while and most recently a modified version but I’m getting a little bored with it and also not seeing as much progress as I used to. Any suggestions? Thanks brother!
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