re: The Greyskull Methods- A Primer

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Any idea what a G-Row is?

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get on a ghd and have the pad about waste level and then do a row with a bar. you can sub wiht a chest supported row if needed.


essentially just the row portion in this video

LINK

Would love and appreciate some advice about where to go from here. I am still a good bit below intermediate but have made great progress in core and dips which were terrible weak spots for me, next in line for strength is improving squats and learn oly lifts for explosiveness.

Will also be learning to climb Sundays with my wife and whenever the opportunity rises, and want to train a bunch of rowing for cardio, just got the hang of it and feels like a great exercise.

But that will force me out of my 5-6 days a week heavy volume bro split, and since I am finally starting to look not skinnyfat or DYEL, I am very hesitant to change that, especially because i finally reached 20% BF after a ton of effort.

So far think for strength days a classic GS program 3-4 days a week, off days one light weight form focused oly lift and rowing around 30 mins at 140ish heart rate, 2-4 accessories every single day regardless rotating between focus on arms, delts, core and legs, climbing whenever happens. Eating either at maintenance or cutting till 12% BF at least, which will probably take me a year since it took me a year to go from 32% to my current 20%. Sounds good? Dumb?

Thanks in advance. Goal is not to lose too much STR and cut slowly because whenever I try to go nuts on my cuts my brain literally can't handle the office work.

Thanks bro! I am just really enjoying the ride and as you said want to try everything at once.

Will do Glad stage one, row for cardio and climbing sundays to have nice weekends with my wife.

Sounds WAY less messy. Thanks a lot.

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Has anyone put together a year round plan to complete them

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i can tell you from personal expierence dont do this.

focus the lp and milking it for what its worth for as long as possible. use the resets and volume progression i have laid out in the thread plus exercise rotation as needed and drive progress.

pick 3 lift challenges and possibly 1 cardio challenge at most. go until you complete them, dont worry about anything but those challenges plus strength as far as setting PRs. I actually think 2 strength + 1 cardio is all you should do at a time max


as far as replacement for chins, i always suggest just lowering the volume and adding more and more weight.

when you can do 2 or 3 with 2 plates plus 60s hang without straps with 3 plates then worry about a replacement.

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Yep, this makes sense and I think my intention- maybe just didn't type it out right.

- Over next 12-24 months, my objective is to knock out the strength challenges (following base plan, rotations as needed). I am classifying Strength challenges as the Bench, DL, Push, and Squat). These have a the furthest completion point.

- Pick one cardio challenge at a time (Burpees to start with, right?). These are likely 2-3 month+ challenges.

- Pick 1-2 "Other" supporting challenges (Pushups, Chins to start). These are 1-3 month challenges. Pushups, move to weighted/incline pushups, then dips, etc. Keep doing the pullups as homework, but maybe add something else in?

Sound right?

Does that sounds correct?

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thats fine, but burpess are going to slow down your progress on other things. Do you need to lose bodyfat?

like what is primary goal physique wise...if its getting ripped hit the 3 challenges you laid out hard, understanding the strength may take a while longer if that is primary goal.

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thats fine, but burpess are going to slow down your progress on other things. Do you need to lose bodyfat?

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Yes - I am at 16-18% bf right now, and would like to get in the range of 12-15% (@ 195 lbs). I am finishing an aggressive cut (dropped 15-20 lbs, and 6% bodyfat). If I can do a slower recomp to the 12-15% through Spring/Summer (while hitting some of my goals) I would be very happy.

Based on your note below, I'll run Linebacker + LCI Diet (similar to LCI) for 12 Weeks and see how I end up. Focusing on knocking out Pushup, Chin and Burpee challenge during that time (First two i should be able to close, Burpee will likely take me into mid/late summer).

I do 2x days of BJJ that I consider by Hard Conditioning (15 minutes of rolling). Then the normal LISS (Walking + light cardio < 30 minutes). Keep adding in walking/LISS.

For reference:
My Current Levels:
- 1rm 380 DL
- 1rm 330 Squat
- 1rm 220 Bn
- 1r 130 Push
- Chins: 25lb (5 sets of 10)
- Pushups: 50 consecutive
- Burpees: 3 sets of 25 (under time limit)

End of Summer Goals
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- Press 155 x 1
- Squat 195 x 50 (VC)
- DL 405 x reps
- Bn - 195 x 10
- Chins - 25 x 18 (VC)
- Pushups - 100 in 2 mins (VC)
- Burpees - 100 in 5 mins (VC)

Any other suggestions?

thank you and appreciate the feedback. This forum is a wealth of knowledge!

8 week Progress so far.. working sets (3x5)

- bench 190 -> 235
- squat 225 -> 350
- press 100 -> 132.5
- Deadlift 295 -> 405

Prior to start of this, I switched to a trap DL (DL #s went up quick , easier than traditional barbell. I am not using handles, so exercising full range of motion.
Also switched to SSB. This temporality made my numbers drop 20% from straight bar.
Also switched to cambered/neutral grip for pressing. This caused to drop about 20-30% from my straight bar press.

This is the most I have benched in terms of working sets ever (previous 1 rm max from the last millennium was 225). squat and DL are on par with what I was doing in HS as well.

Prior to this, I have been doing 531 for about 3 years and worked a lot of sub max volume.. so this is fun seeing how much I can grind out.

I’ve given up on challenges and t dropping bf right now. Just want to squeeze out what I can in terms of strength and then refocus on recomp goals.

Going to focus on trying to get press’s to working set of 150 and bench to 250 - 260 over next 10 weeks, then jump onto something else (PPSA or back on 531).

+1 for this thread. I just finished running a few months of it and busted through a bunch of platues / PRd on everything (at least in this millennium).

I ended up peaking at working sets (3x5), of 240 bench, 350 squat, 135 press and 415 DL.

Towards the end my barspeed was suboptimal (although form held up). The last rep or two started turning into real grinders. I came from 531 world and those aren’t supposed to count. After a couple of 10% resets I decided to move on.

I calculated my 1 rm max, took 90% of it for my TM and moved onto ppsa.