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re: The Greyskull Methods- A Primer
Posted on 3/14/22 at 1:32 pm to VanRIch
Posted on 3/14/22 at 1:32 pm to VanRIch
quote:
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!
yea prolly time to switch. i suggest pen and paper strength app programs.
pick one and run twice for a total of 8 weeks. go to that thread and tell us what you would like bias wise i.e. focus more on arms, upper body in general, particular lift, booty gains etc., how many days a week you wanna do, goals and what equipment you have and we will tell you which ones fit that criteria and give a recommendation.
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Posted on 4/10/22 at 12:58 pm to lsu777
Damn…no noob questions in a month? Let’s change that:
Thoughts on combining Wendler’s assistance protocol with GreySkull?
Complete main lifts and then 50-100 reps of push, pull, and legs/abs. Doesn’t really matter what is chosen for each as long as you’re challenged and get the reps.
Thoughts on combining Wendler’s assistance protocol with GreySkull?
Complete main lifts and then 50-100 reps of push, pull, and legs/abs. Doesn’t really matter what is chosen for each as long as you’re challenged and get the reps.
Posted on 4/10/22 at 6:14 pm to StringedInstruments
quote:
Damn…no noob questions in a month? Let’s change that:
Thoughts on combining Wendler’s assistance protocol with GreySkull?
Complete main lifts and then 50-100 reps of push, pull, and legs/abs. Doesn’t really matter what is chosen for each as long as you’re challenged and get the reps.
It's a great way to make linear progress and be able to mix it up. Have at it.
Posted on 4/11/22 at 12:11 pm to StringedInstruments
Well, I keep lurking, but progress is going well enough so...
As an update, my inbody is still the same as a month ago, which is baffling because photos look better, my waist is 2 cm smaller and I lift heavier, yesterday got new PR on press
Everything is going swell and following the book to the letter, except on the bench where I am going with DBs but doing the weight increase like it were Barbell with 1kg jumps each side per week, you know, no spotter.
Thinking about switching from DL to stiff leg DL since right now lower back is the limiting factor there and want to focus on the area.
Lastly, I think got good enough at the intensity part to do the "evolve" from 2x5 1x5+ to 1x5 1x5+; biometrics, results, and gymbros all tell me I am doing very well on the effort side. Thing is, the basic one has served me very well, dunno if it's worth messing with it.
As an update, my inbody is still the same as a month ago, which is baffling because photos look better, my waist is 2 cm smaller and I lift heavier, yesterday got new PR on press
Everything is going swell and following the book to the letter, except on the bench where I am going with DBs but doing the weight increase like it were Barbell with 1kg jumps each side per week, you know, no spotter.
Thinking about switching from DL to stiff leg DL since right now lower back is the limiting factor there and want to focus on the area.
Lastly, I think got good enough at the intensity part to do the "evolve" from 2x5 1x5+ to 1x5 1x5+; biometrics, results, and gymbros all tell me I am doing very well on the effort side. Thing is, the basic one has served me very well, dunno if it's worth messing with it.
Posted on 4/11/22 at 1:00 pm to sleepygymcat
quote:
Lastly, I think got good enough at the intensity part to do the "evolve" from 2x5 1x5+ to 1x5 1x5+; biometrics, results, and gymbros all tell me I am doing very well on the effort side. Thing is, the basic one has served me very well, dunno if it's worth messing with it.
you only go down to the 1 set after mutiple resets. dont do that. leaving a bunch of good volume on the table.
Posted on 4/11/22 at 1:25 pm to lsu777
Gotcha tyvm!! 
Posted on 4/13/22 at 11:03 am to lsu777
While still making progress; have a recovery question. How beat up am I supposed to be the next day?
Office work has been hard this month, with lots of stuff to do; and while I always have energy and time assigned to the gym, yesterday was particularly tired and did a couple of fewer plugins, and today though I feel yesterday's work on my muscles, I don't feel like dog puke.
Got me thinking, with my usual routine, even when I hustle, end up doing around 1 hour and 15 mins, and many times the day after I feel slightly feverish, with an abbreviated routine end up doing 45ish mins, can go up in my barbell lift's intensity with couple more reps and feel just tired not sick next day.
Maybe that indicates I'm overextending in volume, probably because started weaker than assumed and have been compensating with effort? Or because got this ammount of volume fine when was working from home and now it's not sustainable?
Would it be better to do less work at the gym and more LISS outside?
Office work has been hard this month, with lots of stuff to do; and while I always have energy and time assigned to the gym, yesterday was particularly tired and did a couple of fewer plugins, and today though I feel yesterday's work on my muscles, I don't feel like dog puke.
Got me thinking, with my usual routine, even when I hustle, end up doing around 1 hour and 15 mins, and many times the day after I feel slightly feverish, with an abbreviated routine end up doing 45ish mins, can go up in my barbell lift's intensity with couple more reps and feel just tired not sick next day.
Maybe that indicates I'm overextending in volume, probably because started weaker than assumed and have been compensating with effort? Or because got this ammount of volume fine when was working from home and now it's not sustainable?
Would it be better to do less work at the gym and more LISS outside?
Posted on 4/13/22 at 11:12 am to sleepygymcat
quote:
While still making progress; have a recovery question. How beat up am I supposed to be the next day?
Office work has been hard this month, with lots of stuff to do; and while I always have energy and time assigned to the gym, yesterday was particularly tired and did a couple of fewer plugins, and today though I feel yesterday's work on my muscles, I don't feel like dog puke.
Got me thinking, with my usual routine, even when I hustle, end up doing around 1 hour and 15 mins, and many times the day after I feel slightly feverish, with an abbreviated routine end up doing 45ish mins, can go up in my barbell lift's intensity with couple more reps and feel just tired not sick next day.
Maybe that indicates I'm overextending in volume, probably because started weaker than assumed and have been compensating with effort? Or because got this ammount of volume fine when was working from home and now it's not sustainable?
Would it be better to do less work at the gym and more LISS outside?
back off the plug ins then. Sounds like you are doing too much.
i would try 3-4 weeks at the minimum base template
keep the homework in of pushups and chins and try that until things settle down some.
Posted on 4/19/22 at 12:35 pm to lsu777
Followed your advice and its feeling great! TYVM
Went to do a good session, tough at the end, while doing the deadlift, some small aggresive woman came mid lifts to tell me to stop because the noise of my lift was hurting her. Dunno, it was akin to a small very angry chihuahua, I apologized about the noise and tried to show her that deadlifts can be noisy even tough I was not spiking them, just doing the eccentric more in a powerlifting style; nothing worked and honestly I feel totally because she was clearly out of reason, insulting me and my deadlifts but being easly 100 lbs lighter I felt even arguing would make things worse.
Guess i am just a bit shocked still, because dont know how to react. After the incident went to the administration to complain, but the women succurried away and couldnt even id her.
Any suggestions? Still kinda messed up by that, totally get that doing noise is annoying, and I was even considering to change to bumper plates to make it better for everyones ears; but dunno how to deal with small aggressive woman talking out her asses and making it an issue about me and my DL instead of the noise.
Went to do a good session, tough at the end, while doing the deadlift, some small aggresive woman came mid lifts to tell me to stop because the noise of my lift was hurting her. Dunno, it was akin to a small very angry chihuahua, I apologized about the noise and tried to show her that deadlifts can be noisy even tough I was not spiking them, just doing the eccentric more in a powerlifting style; nothing worked and honestly I feel totally because she was clearly out of reason, insulting me and my deadlifts but being easly 100 lbs lighter I felt even arguing would make things worse.
Guess i am just a bit shocked still, because dont know how to react. After the incident went to the administration to complain, but the women succurried away and couldnt even id her.
Any suggestions? Still kinda messed up by that, totally get that doing noise is annoying, and I was even considering to change to bumper plates to make it better for everyones ears; but dunno how to deal with small aggressive woman talking out her asses and making it an issue about me and my DL instead of the noise.
Posted on 4/19/22 at 12:59 pm to sleepygymcat
quote:
Followed your advice and its feeling great! TYVM
Went to do a good session, tough at the end, while doing the deadlift, some small aggresive woman came mid lifts to tell me to stop because the noise of my lift was hurting her. Dunno, it was akin to a small very angry chihuahua, I apologized about the noise and tried to show her that deadlifts can be noisy even tough I was not spiking them, just doing the eccentric more in a powerlifting style; nothing worked and honestly I feel totally because she was clearly out of reason, insulting me and my deadlifts but being easly 100 lbs lighter I felt even arguing would make things worse.
Guess i am just a bit shocked still, because dont know how to react. After the incident went to the administration to complain, but the women succurried away and couldnt even id her.
Any suggestions? Still kinda messed up by that, totally get that doing noise is annoying, and I was even considering to change to bumper plates to make it better for everyones ears; but dunno how to deal with small aggressive woman talking out her asses and making it an issue about me and my DL instead of the noise.
next time tell her to frick off, seriously. tell her its a gym, you are not slamming the weights and to get over herself. if she mouths off...tell her to frick off, put your head phones back in and get back to work.
people like that look like for a reason, they are fricking soft. frick her.
Posted on 4/19/22 at 2:03 pm to lsu777
Thanks for the reply. I am very cautious on that sort of situations because literally can shoulder press her weight, any sort of sudden movement on my part can be seen as an aggression.
But yeah, after a min or two carefully explaining she was plain wrong it was like talking to a wall, had no more resources than to tell her to frick off, hands on my back just in case.
But yeah, after a min or two carefully explaining she was plain wrong it was like talking to a wall, had no more resources than to tell her to frick off, hands on my back just in case.
Posted on 4/21/22 at 3:22 pm to sleepygymcat
Doing a bunch of FM bodyweight push ups and feeling great, have been getting more dilligent with that each week. Anything else you guys suggest that is office friendly? Would love some chins/pull ups but that's just out of the question, maybe bodyweight squats?
Posted on 4/21/22 at 6:25 pm to lsu777
777, I'm now ending Greyskull aesthetics week 7, not bored, no resets yet. Question on pull ups if I might? I finally made it to weighted pull ups - only 10# added, but a start, right? How many days a week, and should I knock off the regular pull ups on other days?
Right now, I do weighted pull ups on my three of my non-lift days (Tue,Th,Sat), but still sprinkle in non-weighted sets on lift days.
I am doing 10# added and 6 sets of 6-8 reps. I don't have a set plan of how many non-weighted I do on lift days Maybe 50-60 total spread out in 7-8 sets, totally skipping some days altogether. Best to back off some, or keep pushing it? Thanks for input.
Right now, I do weighted pull ups on my three of my non-lift days (Tue,Th,Sat), but still sprinkle in non-weighted sets on lift days.
I am doing 10# added and 6 sets of 6-8 reps. I don't have a set plan of how many non-weighted I do on lift days Maybe 50-60 total spread out in 7-8 sets, totally skipping some days altogether. Best to back off some, or keep pushing it? Thanks for input.
Posted on 4/21/22 at 6:46 pm to BigPapiDoesItAgain
If not hurting and feeling great keep pushing.
Posted on 4/21/22 at 6:46 pm to sleepygymcat
Situps or bw squats or move to harder variant of pusbups
Posted on 4/26/22 at 7:55 pm to lsu777
Well... still need guidance. 4 lifts are still going up, I am feeling great, have been DLing for half a year now no issues...
Till yesterday. Half a month ago switched from vanilla DL to stiff leg DL because I wanted something new and to focus on lower back, went 20% less weight on the 10 to 12 rep range, was peachy first 3 times.
Then yesterday I felt something move on the left side just above the gluteus maximum. Was perfectly on control, midset, and with contol I went down.
I know i must be crazy, because it felt like an old injury, 7 yo, finally got solved leaving my left leg more free. So far nothing hurts and just feel like a constant relief on my leg, like my glute was trapped and now its liberated. My Doc told me it feels a bit swollen but fine otherwise.
Not dumb enough to go gungho, but I am thinking this week just keep to upper body machines, next week going back to squats doing a 20% reset and two weeks from now, if thinks keep going with no sharp pain, going back to stiff legged DL with 20% reset over my last session.
Does it sound solid? Can an old old injury really fix itself like that?
tyvm
Till yesterday. Half a month ago switched from vanilla DL to stiff leg DL because I wanted something new and to focus on lower back, went 20% less weight on the 10 to 12 rep range, was peachy first 3 times.
Then yesterday I felt something move on the left side just above the gluteus maximum. Was perfectly on control, midset, and with contol I went down.
I know i must be crazy, because it felt like an old injury, 7 yo, finally got solved leaving my left leg more free. So far nothing hurts and just feel like a constant relief on my leg, like my glute was trapped and now its liberated. My Doc told me it feels a bit swollen but fine otherwise.
Not dumb enough to go gungho, but I am thinking this week just keep to upper body machines, next week going back to squats doing a 20% reset and two weeks from now, if thinks keep going with no sharp pain, going back to stiff legged DL with 20% reset over my last session.
Does it sound solid? Can an old old injury really fix itself like that?
tyvm
Posted on 4/26/22 at 8:29 pm to sleepygymcat
Yea and in fact reset bench and press to and try and set rep records on the way back up. 
Posted on 5/5/22 at 11:36 am to lsu777
Excellet post, clears up a lot of questions from the book.
After a bout of illness and a piriformis injury i had to take a break from lifting (i was in the middle of a peaking cycle) I got a bit out of shape and did krypteria 5/3/1 but with a focus on conditioning (i was fairly unfit after a lay off) anyway to get back into strength I started the year on grey skull to regain the strength I've lost because its simple and Alex bromley said he was doing grey skull when he was squatting 600lbs
anyhow My lift have been going up and my recent numbers are squat 315 for 7, bench 201 x 8, deadlift 330 x 5
I weigh 80kg, sleep well and eat around 3000 cals a day getting 200-230g protein
My Question is - is there a good time to take a deload week (not a reset) where we can test our 1rm? I'm starting to feel a bit beaten up after workouts and feel a deaload may help even though I've not hit a plateau yet
secondly I'm doing the homework in the form of ladder chins and pushups (6 sets of 20 push ups and 4 ladders of 7) daily but I'm getting some elbow pain and shoulder clicking should i back off for a bit?
My goal and mainly strength and a conditioning with ascetics as a bi product.
Any advice would be appreciated. Thanks
After a bout of illness and a piriformis injury i had to take a break from lifting (i was in the middle of a peaking cycle) I got a bit out of shape and did krypteria 5/3/1 but with a focus on conditioning (i was fairly unfit after a lay off) anyway to get back into strength I started the year on grey skull to regain the strength I've lost because its simple and Alex bromley said he was doing grey skull when he was squatting 600lbs
anyhow My lift have been going up and my recent numbers are squat 315 for 7, bench 201 x 8, deadlift 330 x 5
I weigh 80kg, sleep well and eat around 3000 cals a day getting 200-230g protein
My Question is - is there a good time to take a deload week (not a reset) where we can test our 1rm? I'm starting to feel a bit beaten up after workouts and feel a deaload may help even though I've not hit a plateau yet
secondly I'm doing the homework in the form of ladder chins and pushups (6 sets of 20 push ups and 4 ladders of 7) daily but I'm getting some elbow pain and shoulder clicking should i back off for a bit?
My goal and mainly strength and a conditioning with ascetics as a bi product.
Any advice would be appreciated. Thanks
Posted on 5/5/22 at 12:12 pm to WeightsRapBeers
quote:
My Question is - is there a good time to take a deload week (not a reset) where we can test our 1rm? I'm starting to feel a bit beaten up after workouts and feel a deaload may help even though I've not hit a plateau yet
greyskull doesnt prescribe true deloads because JP says, and is correct, in that life usually makes you deload anyways, atleast for normal people with jobs and kids.
but if you are feeling beat up, eitehr perform a full reset and set rep records or take a week off. Greyskull isnt a % program and doesnt worry about actual max, just rep maxes and relies on progress in the given rep ranges to drive progress and give indications of progress through always setting rep records.
quote:
secondly I'm doing the homework in the form of ladder chins and pushups (6 sets of 20 push ups and 4 ladders of 7) daily but I'm getting some elbow pain and shoulder clicking should i back off for a bit?
replace the pushups with 50 shoulder dislocates with a broomstick a day. Slowly up the reps and bring the shoulders closer
replace the chin ladders with bodyweight row ladders.
after 4-6 weeks, go back to pusups and chins.
Posted on 5/16/22 at 3:02 pm to lsu777
Taking a break from ppsa for maybe a month since we added a new baby to the family. Going to run just a basic greyskull template to keep strength in the main lifts.
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