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re: The Greyskull Methods- A Primer
Posted on 5/30/22 at 7:04 pm to burgeman
Posted on 5/30/22 at 7:04 pm to burgeman
Any thoughts on what to do coming back from a two week vacation? I'll be in Europe with the fam, and won't be hitting a gym while over there.
I'm taking my push-up handles and my Jayflex door frame pull up grips, and will be doing a ton of walking, but no lifting otherwise. Should I reset all my main lifts coming back? This is week 14 on Greyskull LP - no resets as of yet, but getting really close on press, and maybe not too far away on bench. Already about to back off on Trap bar dead lift - strained my back last week (I have a history of lumbo-sacral discopathy) and have taken the last week off of lower body lifts, and feeling good - not gonna do any before I leave for trip as I don't want to chance it. I'll get back on DL and squats when I get back.
I appreciate any thoughts and advice.
I'm taking my push-up handles and my Jayflex door frame pull up grips, and will be doing a ton of walking, but no lifting otherwise. Should I reset all my main lifts coming back? This is week 14 on Greyskull LP - no resets as of yet, but getting really close on press, and maybe not too far away on bench. Already about to back off on Trap bar dead lift - strained my back last week (I have a history of lumbo-sacral discopathy) and have taken the last week off of lower body lifts, and feeling good - not gonna do any before I leave for trip as I don't want to chance it. I'll get back on DL and squats when I get back.
I appreciate any thoughts and advice.
1
Posted on 5/31/22 at 7:16 am to BigPapiDoesItAgain
just reset everything.
theoritically for a new young lifter, an LP should be run without changes to exercises until you have reset all lifts 3 times. usually that requires 6-7 resets on the press, 5-6 on bench and 4-5 on squats before you reset deadlifts 3 times. usually we do the following mods
1st reset- nothing
2nd reset- 2 back off sets
3rd reset- ramp up to top set of 5 plus two back off sets
4th- ramp up to top set plus 5x10 boring but big style at 50% of top weight
5th- ramp to heavy set of 3+ and then do 10 sets of 5 as back off with the weight used on th e1st ramp up set.
your case is different being older though and having a history of back problems. I would run until you have to reset for deadlifts due to failed strength or 2 resets on squats then i would move on to something like reverse pyramid training, 531 or ppsa. You could go to madcow or texas method if you wanted to really push the LP further.
theoritically for a new young lifter, an LP should be run without changes to exercises until you have reset all lifts 3 times. usually that requires 6-7 resets on the press, 5-6 on bench and 4-5 on squats before you reset deadlifts 3 times. usually we do the following mods
1st reset- nothing
2nd reset- 2 back off sets
3rd reset- ramp up to top set of 5 plus two back off sets
4th- ramp up to top set plus 5x10 boring but big style at 50% of top weight
5th- ramp to heavy set of 3+ and then do 10 sets of 5 as back off with the weight used on th e1st ramp up set.
your case is different being older though and having a history of back problems. I would run until you have to reset for deadlifts due to failed strength or 2 resets on squats then i would move on to something like reverse pyramid training, 531 or ppsa. You could go to madcow or texas method if you wanted to really push the LP further.
Posted on 5/31/22 at 1:24 pm to lsu777
Thanks for advice, I'll do just that. Should I expect a pretty significant drop in strength from current level with a couple of weeks off? No idea what to expect, and no that it matters, just curious.
Posted on 5/31/22 at 2:16 pm to BigPapiDoesItAgain
quote:
Should I expect a pretty significant drop in strength from current level with a couple of weeks off? No idea what to expect, and no that it matters, just curious
not to much. i would reset 20% on all lifts and just set the rep records. strength will recover very quickly.
Posted on 5/31/22 at 5:05 pm to lsu777
That's really interesting to see what would be the percentages for all those resets respectively?
Posted on 6/1/22 at 4:23 am to lsu777
Looking for some advice again.
After a reset Squats were flying up and to day i got 335lbs on squats i got 5,5,4....s due a reset however i could of got that 5th rep but i knew my squats were high so called it as i wasn't feeling it.
I filmed all my sets and for sure now the weight feels substantially heavy on my back Im not hitting depth (but it feels like it) ROM is not a problem as bodyweight and 135-225 i can get low its just when the weights get heavier i feel like Im getting low but looking back I'm not.
Would it be a good idea to reset but add a box to squat to? not a box squat but a "target" or should i reset 20% and change the movement to a pause squat?
Thanks
After a reset Squats were flying up and to day i got 335lbs on squats i got 5,5,4....s due a reset however i could of got that 5th rep but i knew my squats were high so called it as i wasn't feeling it.
I filmed all my sets and for sure now the weight feels substantially heavy on my back Im not hitting depth (but it feels like it) ROM is not a problem as bodyweight and 135-225 i can get low its just when the weights get heavier i feel like Im getting low but looking back I'm not.
Would it be a good idea to reset but add a box to squat to? not a box squat but a "target" or should i reset 20% and change the movement to a pause squat?
Thanks
Posted on 6/1/22 at 8:08 am to Cabrio
quote:
That's really interesting to see what would be the percentages for all those resets respectively?
1st reset- nothing- you would simply perform normal 20% reset
2nd reset- 2 back off sets- remove 10% each set
3rd reset- ramp up to top set of 5 plus two back off sets- back off sets same as above, but on the ramp up start with about 75% of the 5 rep max, ramp up 5% each set to a top 5+ set that is about 95% of the 5rep max.
4th- ramp up to top set plus 5x10 boring but big style at 50% of top weight.
5th- ramp to heavy set of 3+ and then do 10 sets of 5 as back off with the weight used on the 1st ramp up set.
Posted on 6/1/22 at 8:10 am to WeightsRapBeers
quote:
Would it be a good idea to reset but add a box to squat to? not a box squat but a "target" or should i reset 20% and change the movement to a pause squat?
yep, just reset 20-30% and use a box. can either do box squat style or touch and go.
Posted on 6/7/22 at 12:52 am to lsu777
Are the the back off sets done amrap?
Posted on 6/7/22 at 11:03 am to Cabrio
No atleast not at first
This post was edited on 6/7/22 at 11:07 am
Posted on 6/10/22 at 6:06 pm to lsu777
Hi there!
Gains have been going slower this days, no more remote work, still going up. Went from 90lb to 180lb bench press working sets in 8 months and other lifts improved at a similar rate which is not bad for an old dude's hobby, doing 1 train day, one rest day, sprinking bodyweight squats and pushups as day allows, resting 2 days whenever work gets too heave; will hussle up hard to reach that 220 for my first year at the gym.
Still, I am noticing in my squats, and maybe other moves, that my sets end not due reaching failure in my muscles but due my breath not being able to catch up. I am doing a deliberate 3/2/2/2 and feel out of breath around rep 10 to 12, no matter if working at 80%, 70%, even with low weights like sub 50%.
Do i need to do metabolic training and improve my cardio? Feels like that is my main weakness right now. If so, how would you include that in a regular GSLP rotation? And how do I train that in an effective fashion? Have read doing circuits with super low weights, doing general conditioning doing AthleanX stuff, maybe doing 3 mins high intenstity/7 mins low intesity cardio?
Thanks a lot! Feel a bit in need of guidance, kinda lost here.
Gains have been going slower this days, no more remote work, still going up. Went from 90lb to 180lb bench press working sets in 8 months and other lifts improved at a similar rate which is not bad for an old dude's hobby, doing 1 train day, one rest day, sprinking bodyweight squats and pushups as day allows, resting 2 days whenever work gets too heave; will hussle up hard to reach that 220 for my first year at the gym.
Still, I am noticing in my squats, and maybe other moves, that my sets end not due reaching failure in my muscles but due my breath not being able to catch up. I am doing a deliberate 3/2/2/2 and feel out of breath around rep 10 to 12, no matter if working at 80%, 70%, even with low weights like sub 50%.
Do i need to do metabolic training and improve my cardio? Feels like that is my main weakness right now. If so, how would you include that in a regular GSLP rotation? And how do I train that in an effective fashion? Have read doing circuits with super low weights, doing general conditioning doing AthleanX stuff, maybe doing 3 mins high intenstity/7 mins low intesity cardio?
Thanks a lot! Feel a bit in need of guidance, kinda lost here.
This post was edited on 6/10/22 at 6:11 pm
Posted on 6/17/22 at 5:03 pm to lsu777
Sorry for the reply but I can’t figure out how to just post, even though I’m sure it’s really obvious.
First, I wanted to tell you that this thread is amazingly comprehensive and helpful, so thank you very much.
I have a question I was hoping you could help with. I want to add the BBB back off sets to gslp. So on days I bench first I would do 5x10 on OHP, Vice versa on OHP days.
However, I’m worried about the push pull balance of that since I’m currently doing plain gslp without any rows, just the FM pullups. Is there an adjustment that I should make since I’m adding 15 sets of pushing each week? I could pretty easily add the rows each workout but even that is only 9 sets a week vs a lot of pushing (I do flies sometimes too since I hate my chest). I’d love your input on balancing as I’m not sure what I should “count” as a pull. Ie I could easily add facepulls but that’s very different than a row.
First, I wanted to tell you that this thread is amazingly comprehensive and helpful, so thank you very much.
I have a question I was hoping you could help with. I want to add the BBB back off sets to gslp. So on days I bench first I would do 5x10 on OHP, Vice versa on OHP days.
However, I’m worried about the push pull balance of that since I’m currently doing plain gslp without any rows, just the FM pullups. Is there an adjustment that I should make since I’m adding 15 sets of pushing each week? I could pretty easily add the rows each workout but even that is only 9 sets a week vs a lot of pushing (I do flies sometimes too since I hate my chest). I’d love your input on balancing as I’m not sure what I should “count” as a pull. Ie I could easily add facepulls but that’s very different than a row.
Posted on 6/20/22 at 7:19 am to sleepygymcat
quote:
Do i need to do metabolic training and improve my cardio? Feels like that is my main weakness right now. If so, how would you include that in a regular GSLP rotation? And how do I train that in an effective fashion? Have read doing circuits with super low weights, doing general conditioning doing AthleanX stuff, maybe doing 3 mins high intenstity/7 mins low intesity cardio?
Thanks a lot! Feel a bit in need of guidance, kinda lost here.
add 10-12 min hard conditioing at end of the session. Pick from the greyskull books.
you can google "50 greyskull approved conditioning workouts for the modern viking pdf" and you will find the 3 conditioining books.
Posted on 6/20/22 at 7:20 am to Jseal
quote:
I have a question I was hoping you could help with. I want to add the BBB back off sets to gslp. So on days I bench first I would do 5x10 on OHP, Vice versa on OHP days.
However, I’m worried about the push pull balance of that since I’m currently doing plain gslp without any rows, just the FM pullups. Is there an adjustment that I should make since I’m adding 15 sets of pushing each week? I could pretty easily add the rows each workout but even that is only 9 sets a week vs a lot of pushing (I do flies sometimes too since I hate my chest). I’d love your input on balancing as I’m not sure what I should “count” as a pull. Ie I could easily add facepulls but that’s very different than a row.
just add 100 band pull aparts for now at the end of each session.
Posted on 6/20/22 at 12:47 pm to lsu777
Thank you. At what point would you suggest adding rows?
Posted on 6/20/22 at 2:05 pm to Jseal
quote:
Thank you. At what point would you suggest adding rows?
im not against them like johnny is, but he is right in that they are a waste if you cant even do the bar lol.
Lately, i tell people....once you can do 5 chins, you can start rowing. start with just the bar and 10lbs bumpers, do pendlay style and add 2.5 per session
Posted on 6/21/22 at 9:45 pm to lsu777
Thanks a ton. Will give that a read.
Posted on 7/6/22 at 7:05 pm to lsu777
Just incorporated last week sprinting/walking as GS says, shedule only allows 2 times a week. Still, imediatly felt a bit more tired overall but only on the muscles and way more "active" in my lungs, so thats AWESOME.
Now I am still at 22 bodyfat, which is great considering i was at 32 a year ago, but kinda stuck since 2 months. Since last week I also started cutting calories, replacing carbs with veggies, keeping only my protein intake intact at 2.5g per kg bodyweight, but yesterday and today i got headaches at dinner time, which i am skipping, and today they were totally gone after i ate some salty crackers.
Should I plow trough it? Maybe drinking a protein shake or eating some celery? Thing is i am not even hungry, just with headaches.
Thanks a lot for the input.
Now I am still at 22 bodyfat, which is great considering i was at 32 a year ago, but kinda stuck since 2 months. Since last week I also started cutting calories, replacing carbs with veggies, keeping only my protein intake intact at 2.5g per kg bodyweight, but yesterday and today i got headaches at dinner time, which i am skipping, and today they were totally gone after i ate some salty crackers.
Should I plow trough it? Maybe drinking a protein shake or eating some celery? Thing is i am not even hungry, just with headaches.
Thanks a lot for the input.
Posted on 7/6/22 at 8:13 pm to sleepygymcat
Just plow through for now.
Posted on 7/19/22 at 9:37 pm to lsu777
Can I do 2x6, 1x6+ or 2x7, 1x7+ or even higher reps instead of the standard rep scheme? Or does the weight progression not work for these? The reason I would want to do this is to make it more joint/tendon friendly as I’ve had issues with shoulder and elbow in the past
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