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re: The Greyskull Methods- A Primer
Posted on 8/9/22 at 10:03 am to Frazdogg
Posted on 8/9/22 at 10:03 am to Frazdogg
quote:
Yep. I really had no idea how flexible it is. I read the part about what to do if you get stuck. And he suggests doing an alternative for a while. Like if I’m stuck on bench at 245, and I’ve dropped 10% a couple of times, work back up, and just can’t break it, switch to CGBP or, Incline Bench for a while. Then, after a good amount of time on that variation, come back to bench press. This is exactly how that should be handled. Most people get stuck, and think it doesn’t work anymore. But, 6 months of CGBP will probably unstick your bench press…just my opinion.
I also picked up a set of his conditioning books. Super cool. I’m really stoked about this. I usually love PPSA but for whatever reason, I wasn’t into this round.
for bench and press i suggest adding 10 sets of 5 @50% of working weight supersetted with rows or chins after the 2nd reset. add 2.5lbs every session.
once you have reset again a third time run it all the way up until the 4th reset.
once you fail again, switch to variant and repeat. fail on that switch to another variant and repeat
then back to the OG lift
for squats, i suggest 5x10 in same format, supersetted with GHD or SLDL
for deads, i suggest..3 ladders of 1/2/3 progressing until you feel like you cant complete next ladder. dont sueprset this one.
if you need any other books lmk, i dont mind giving his shite away since he owes me money.
2
Posted on 8/9/22 at 10:05 am to lofty
so looks fine for now. just get strong on those and get really good at chins.
for glutes, my favorite exercises are
1) GHD
2) Hip Thrust
3) Romanian DL
4) reverse lunge or RFESS
5) Frog pumps
for glutes, my favorite exercises are
1) GHD
2) Hip Thrust
3) Romanian DL
4) reverse lunge or RFESS
5) Frog pumps
Posted on 8/9/22 at 1:27 pm to lsu777
He owes you money? WTH? Lol
I, mistakenly, always think people who train and publish books are upstanding people. Hate to learn this. I don’t want to support him now. Of course, you need to get your money, so…maybe? Lol
I, mistakenly, always think people who train and publish books are upstanding people. Hate to learn this. I don’t want to support him now. Of course, you need to get your money, so…maybe? Lol
Posted on 8/9/22 at 1:30 pm to Frazdogg
quote:
He owes you money?
AAron probably owes him a percentage for all the business he's brought PPSA as well
This post was edited on 8/9/22 at 1:31 pm
Posted on 8/9/22 at 1:58 pm to lsu777
lsu777, are you a coach or something?
Posted on 8/9/22 at 3:11 pm to Frazdogg
quote:
He owes you money? WTH? Lol
I, mistakenly, always think people who train and publish books are upstanding people. Hate to learn this. I don’t want to support him now. Of course, you need to get your money, so…maybe? Lol
i was one of the ones that bought the LCI 2 Garage edition with the 1 hour phone call. we have talked on the phone, but never did the full thing and he has never released the book.
as far as getting my money, im sure he will one day release the book when he needs money. he tends to go through phases and when he gets in a bind monetarily he will either beg for money or put out a product. Been his MO for a couple years now.
He has essentially destroyed most of the relationships he used to have in the industry over this shite. Pretty sure its ptsd type stuff so a fellow army guy i try not to be too hard on him.
Posted on 8/9/22 at 3:13 pm to bamaguy17
quote:
AAron probably owes him a percentage for all the business he's brought PPSA as well
Na....Aaron actually is a good guy and walks the walk and isnt just talk and show for social media. i hope he is able to make a good living and spend as much time as possible with his son cause that is really what life is all about.
Posted on 8/9/22 at 3:17 pm to Frazdogg
quote:
lsu777, are you a coach or something?
i have multiple coaching certs, including cpps which i am most proud of, but i do not coach for a living. I am an engineer for a living.
i do train kids and program for some people. actually working on a full baseball specific power program for pre-teen kids and one for 13-14 and another for 15-18 that employ many of the linear progression techniques talked about here, stuff from Dr Heenan, med ball stuff from Bill Miller and speed stuff from joe defranco.
hopeful to make it full encompassing. I will post the youth one when i finish as i know there are quite a few dads on here that are looking for stuff and are confused completely on what to do and why.
Posted on 8/10/22 at 6:15 am to lsu777
I wish there was a way to search a single thread or post. Because I am 100% positive it’s been asked, but is there a Deload method. I have my own way, but was wondering what the Greyskull Deload method is. It’s not in the book, that I could find, anyway.
Typically, I do a few different things depending on the situation. If I’m traveling or it’s a vacation, I either do nothing, or just do bodyweight stuff, very simple, no real stress. Also, if it’s a vacation, I might be active swimming,hiking, or whatever, so I don’t do anything else.
If I’m not traveling or on vacation, but feel beat up, generally I do half the weight, half the reps. I know that kind of flys in the face of typical recommendations, but that’s what I do.
Anyway, interested to see the recommendations for Greyskull. Thanks
Typically, I do a few different things depending on the situation. If I’m traveling or it’s a vacation, I either do nothing, or just do bodyweight stuff, very simple, no real stress. Also, if it’s a vacation, I might be active swimming,hiking, or whatever, so I don’t do anything else.
If I’m not traveling or on vacation, but feel beat up, generally I do half the weight, half the reps. I know that kind of flys in the face of typical recommendations, but that’s what I do.
Anyway, interested to see the recommendations for Greyskull. Thanks
Posted on 8/10/22 at 7:40 am to Frazdogg
quote:
I wish there was a way to search a single thread or post. Because I am 100% positive it’s been asked, but is there a Deload method. I have my own way, but was wondering what the Greyskull Deload method is. It’s not in the book, that I could find, anyway.
Typically, I do a few different things depending on the situation. If I’m traveling or it’s a vacation, I either do nothing, or just do bodyweight stuff, very simple, no real stress. Also, if it’s a vacation, I might be active swimming,hiking, or whatever, so I don’t do anything else.
If I’m not traveling or on vacation, but feel beat up, generally I do half the weight, half the reps. I know that kind of flys in the face of typical recommendations, but that’s what I do.
Anyway, interested to see the recommendations for Greyskull. Thanks
greyskull doesnt schedule them typically as life has a way of forcing you to take one as you mentioned. I usually tell people if you have a life event that makes you take a deload, just enjoy and perform a reset when you get back, same if you feel beat up.
Posted on 8/10/22 at 7:46 am to lsu777
quote:
greyskull doesnt schedule them typically as life has a way of forcing you to take one as you mentioned. I usually tell people if you have a life event that makes you take a deload, just enjoy and perform a reset when you get back, same if you feel beat up.
Thanks a lot. That makes total sense.
Posted on 8/15/22 at 11:21 am to Frazdogg
There is bro, for example search on google, replacing "_https_" with "https":
"ghd" site:_https_://www.tigerdroppings.com/rant/health-fitness/the-greyskull-methods--a-primer/
And it will give you all the mentions of ghd on this thread. Just need to tell google to show all ommited hits.
And i know what you mean, this thread is PURE GOLD, lsu777 fan here XD
More on topic, ill take 5 months of weekly:
- 2 times upper body
- 2 times full body
- 2 times swimming 40 mins (at 60x25m. atm, want to get higher)
- 1 time yoga 50 mins
based on Renaissance Periodization, just to mix things up. Been 2 weeks with that. So far it's less intense (this weeks its 3/fail on the 7-15 rep range), more volume, DOMS of switching up; think ill learn a thing or two, and keep getting leaner, then go back to GSLP.
Funny thing is, the basis of GSLP, the homework bodyweight fundamentals, i carried over. Guess ill be doing chins, pushups and swquats for frequency the rest of my life.
"ghd" site:_https_://www.tigerdroppings.com/rant/health-fitness/the-greyskull-methods--a-primer/
And it will give you all the mentions of ghd on this thread. Just need to tell google to show all ommited hits.
And i know what you mean, this thread is PURE GOLD, lsu777 fan here XD
More on topic, ill take 5 months of weekly:
- 2 times upper body
- 2 times full body
- 2 times swimming 40 mins (at 60x25m. atm, want to get higher)
- 1 time yoga 50 mins
based on Renaissance Periodization, just to mix things up. Been 2 weeks with that. So far it's less intense (this weeks its 3/fail on the 7-15 rep range), more volume, DOMS of switching up; think ill learn a thing or two, and keep getting leaner, then go back to GSLP.
Funny thing is, the basis of GSLP, the homework bodyweight fundamentals, i carried over. Guess ill be doing chins, pushups and swquats for frequency the rest of my life.
Posted on 9/15/22 at 5:49 pm to lsu777
Dear @lsu777, kinda confused now...
Went on to do the Renaissance Periodization based training, and my aestetics just went off the charts. After a month every muscle feels bigger and stronger, look way better in the mirror and managed to get 0.3 pounds of muscle while losing 2.4 pounds of fat.
I think i was severly lacking volume trying to go as intense as possible and also lacking accesory work. Though I also changed to a much more nutritive and cleaner diet.
Anyway, now I am much more aware that the routine does matter, but would love to hear your wisdom on knowing when to change routines. Think about diet i am kinda attuned to keep cutting, with some mantinence weeks when i feel too weak, till i get my 15 bfp at least.
TYVM
Went on to do the Renaissance Periodization based training, and my aestetics just went off the charts. After a month every muscle feels bigger and stronger, look way better in the mirror and managed to get 0.3 pounds of muscle while losing 2.4 pounds of fat.
I think i was severly lacking volume trying to go as intense as possible and also lacking accesory work. Though I also changed to a much more nutritive and cleaner diet.
Anyway, now I am much more aware that the routine does matter, but would love to hear your wisdom on knowing when to change routines. Think about diet i am kinda attuned to keep cutting, with some mantinence weeks when i feel too weak, till i get my 15 bfp at least.
TYVM
Posted on 9/15/22 at 7:10 pm to sleepygymcat
quote:
Went on to do the Renaissance Periodization based training,
Hadn't heard of this. What's it like? I've read a couple of their diet books and loved them
Posted on 9/15/22 at 8:37 pm to sleepygymcat
Lol well you were doing consistent high intensity and lower volume work.....of course you blew up when you changed and went to a higher volume routine once you built basic strength.
Pretty common. That's why I say to start layering in more and more volume after resets. Eventually those sarcoplasmic will slow though.
Pretty common. That's why I say to start layering in more and more volume after resets. Eventually those sarcoplasmic will slow though.
Posted on 9/15/22 at 8:42 pm to Yeti_Chaser
Rp is very good books but you need to understand the following before you can really get the most out of them, they are very scientific based
rpe
Max recovery volume (mrv)
Min effective volume (mev)
Need to understand how to start at minimal effective dose, titrate volume up over 12 weeks until you hit mrv and then reset, add weight and start over.
It's multiple periodization models in one.
very high volume, up to the point of 24 sets for bigger muscles for some over time.
Good programs and Mike's books are very good.
rpe
Max recovery volume (mrv)
Min effective volume (mev)
Need to understand how to start at minimal effective dose, titrate volume up over 12 weeks until you hit mrv and then reset, add weight and start over.
It's multiple periodization models in one.
very high volume, up to the point of 24 sets for bigger muscles for some over time.
Good programs and Mike's books are very good.
Posted on 9/16/22 at 9:09 am to lsu777
RP is good but if I wanted to switch it up for bit, I liked JuggernautAI better. The app is fantastic, but $35/month or something. The powerbuilding selection with a 30/70 split powerlifting/bodybuilding is high volume, with a focus on gaining size, but it takes forever to finish. I was nearing 2 hours not counting warmups and I just don't have the time for that.
Posted on 9/17/22 at 8:42 pm to lsu777
Thanks a bunch.
Will keep going as fas as I can :3
Keep u guys posted. You rock.
Btw, are cold showers a meme or good? I am liking them post sauna or workouts, just dunno if legit
Will keep going as fas as I can :3
Keep u guys posted. You rock.
Btw, are cold showers a meme or good? I am liking them post sauna or workouts, just dunno if legit
Posted on 9/21/22 at 12:25 pm to Yeti_Chaser
I got it googling "renaissance periodization fitnessmaterialheaven". Probably will buy a couple templates, I am liking the high fequency, high intensity, low volume templates they have because they fit my avilable time better atm.
RP has helped me a ton because as a noob I lack enough knowledge to properly build a routine; but its not earth shattering. Would suggest you give some of their content a try and then see how it goes from there to see if its worth the money for you.
The BEST part for me, the one I really like and will probably keep doing even in other methods, is the reverse pyramid scheme, either in reps or in weight. I really, really, REALLY love it, and it feels it allows me go reach better quality in my training.
Will probably go back to GS in a month or two when i finish a template, to focus again on pure strenght and intensity for a bit, but even then ill probably do reverse pyramids istead of 5, 5, 5+.
RP has helped me a ton because as a noob I lack enough knowledge to properly build a routine; but its not earth shattering. Would suggest you give some of their content a try and then see how it goes from there to see if its worth the money for you.
The BEST part for me, the one I really like and will probably keep doing even in other methods, is the reverse pyramid scheme, either in reps or in weight. I really, really, REALLY love it, and it feels it allows me go reach better quality in my training.
Will probably go back to GS in a month or two when i finish a template, to focus again on pure strenght and intensity for a bit, but even then ill probably do reverse pyramids istead of 5, 5, 5+.
Posted on 10/5/22 at 9:15 am to lsu777
Been doing this about 12 weeks.
I really like the shorter workouts and flexibility.
I have definitely fallen off the daily homework portion, with no real plans t totally resume it either. I do a big daily set of pushup and still do frequent chins tho.
Switching around my accessories a bit for my next chunk of time.
Overall, I have been cutting throughout this time, have made strength gains across all lifts while dropping about 7 total pounds.. so far so good.
I really like the shorter workouts and flexibility.
I have definitely fallen off the daily homework portion, with no real plans t totally resume it either. I do a big daily set of pushup and still do frequent chins tho.
Switching around my accessories a bit for my next chunk of time.
Overall, I have been cutting throughout this time, have made strength gains across all lifts while dropping about 7 total pounds.. so far so good.
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