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Message
re: The Greyskull Methods- A Primer
Posted on 9/29/23 at 8:14 am to SkintBack
Posted on 9/29/23 at 8:14 am to SkintBack
quote:
Day 1 DOWN! Feeling great. Started off light since I'm just jumping back in it. Love the work.
dont stress about it being light or not light. just concentrate on setting rep records with the weight of the day.
1
Posted on 9/29/23 at 9:20 am to lsu777
Yes sir for sure! Thanks brother
Posted on 10/31/23 at 3:00 pm to SkintBack
Looks like JP is getting his message board up
Posted on 11/1/23 at 7:29 am to Yeti_Chaser
yea, im over there. he texted me and asked me to join.
Posted on 11/22/23 at 8:11 am to lsu777
I'm working my way up to trying to start this up again in the next couple months, but it looks like it's going to be longer than that before I'm able to deadlift. Deadlifts are my favorite lift so I really hate this, but what's the protocol for running this without deads?
Posted on 11/22/23 at 8:35 am to Yeti_Chaser
are you able to do any other hinge movement?
if not then i would just run front squat in its place
if not then i would just run front squat in its place
Posted on 11/22/23 at 8:46 am to lsu777
Yea I can do hip thrusts. I'm not sure if I could do a barbell row but I'll try it and see. Ive built up good tolerance in my low back but my problem with deadlifts is that I don't have ROM in my knee if there's any flexion at all. I've been training very light RDLs to try to get it back, but my hips want to rotate to compensate, and it gets worse the lower to the ground I go.
Posted on 11/22/23 at 8:59 am to Yeti_Chaser
then run barbell hip thrust in place. run them up using linear just like you would for deadlift but run them the traditional 2x5, 1x5+
just run an A/B format. so you hit squats and hip thrust 3x in 2 weeks. or run 4 day, hitting each 2x per week would be my suggestion.
just run an A/B format. so you hit squats and hip thrust 3x in 2 weeks. or run 4 day, hitting each 2x per week would be my suggestion.
Posted on 11/30/23 at 10:37 am to lsu777
I have my plan in place to start next week to ease back into it. Back injury rehab 5-6 days per week is still the priority so I will try to get 3 days of lifting in, but I won't beat myself up over it if I only get 2.
A/B/A format for now until I feel confident in my ability to squat heavy again, then I'll switch to A/B. I'm subbing hip thrusts for deadlifts. For now the lower body work is just going to be light 5x5 straight sets.
Bench day plug ins:
DB Lateral raise 2x10-12
Incline close grip bench 2x8, 1x8+
Seated horizontal row machine 2x6-8
Preacher Curls 2x10-15
Press day plug ins:
Weighted Chins 2x6-8
Face Pulls 2x10-12
Horizontal chest press machine: 2x6-8
Skullcrushers 2x10-12
Im also doing lunge variations, light RDLs, sled work, back extensions, and hamstring curls as part of rehab.
Homework is frequency chins, push ups, and air squats. The body weight squats are important for me because I need to get my form back before I start going crazy with the barbell, and I notice my hips keep wanting to shift away from the injured side. No walking or conditioning yet as I've lost 20 lbs since the injury.
A/B/A format for now until I feel confident in my ability to squat heavy again, then I'll switch to A/B. I'm subbing hip thrusts for deadlifts. For now the lower body work is just going to be light 5x5 straight sets.
Bench day plug ins:
DB Lateral raise 2x10-12
Incline close grip bench 2x8, 1x8+
Seated horizontal row machine 2x6-8
Preacher Curls 2x10-15
Press day plug ins:
Weighted Chins 2x6-8
Face Pulls 2x10-12
Horizontal chest press machine: 2x6-8
Skullcrushers 2x10-12
Im also doing lunge variations, light RDLs, sled work, back extensions, and hamstring curls as part of rehab.
Homework is frequency chins, push ups, and air squats. The body weight squats are important for me because I need to get my form back before I start going crazy with the barbell, and I notice my hips keep wanting to shift away from the injured side. No walking or conditioning yet as I've lost 20 lbs since the injury.
Posted on 12/2/23 at 8:39 am to lsu777
I used to be intimidated by the idea of doing heavy lifts so I’ve been working on developing a bit of a base and working on technique. Finally ready to start doing this.
For me, best days to get to the gym consistently would be Tuesday, Wednesday, Friday. I know this is set up for MWF but would it realistically be enough rest for T/W/F?
For me, best days to get to the gym consistently would be Tuesday, Wednesday, Friday. I know this is set up for MWF but would it realistically be enough rest for T/W/F?
Posted on 12/4/23 at 9:56 am to kicker22
doesnt matter the days, just make it work for your schedule.
Posted on 12/9/23 at 1:27 am to lsu777
If I can do 30 pushups until failure. How would i set up the sets and progression for them for the frequency method?
Posted on 12/9/23 at 11:54 am to prizane
10 sets of 10 to start throughout the day, then 10 of 12 then 10 of 15 by end of month 1, so on and so fourth
Posted on 12/9/23 at 4:48 pm to lsu777
Alright! Thanks for sharing your knowledge!
Posted on 12/10/23 at 7:32 am to prizane
Chins, if you can do 16, start wiring towards the villain challenge using weighted chins and ladder method
Posted on 12/17/23 at 3:48 am to lsu777
quote:
reverse bear crawls and hangs.
Thanks lsu777!
I did these for 2,5 months to heal my rotator cuff (4 sets per day each). It's now 98% healed. Still minor feelings in there sometimes, but now I'm back to regular FM Chins and Pushups, and Press and Bench also back up within 10% of my previous bests.
I'm still doing the reverse crawl right before pushups, and hang a little before and after chins. Also good warmups especially before benching (Lock-3 routine works for me!)
Also, I have to add, I feel that Light high rep Overhead Presses (weight that did not hurt) with a shrug at the top after hanging helped me recover.
Posted on 12/17/23 at 6:59 pm to DarkSk0ll
Try adding in 100 facepulls with external rotation every lift day and see if that heals it completely. I’m going through same thing right now, not sure if rotator cuff though
Glad to hear its done a lot for you
Glad to hear its done a lot for you
Posted on 12/22/23 at 11:06 am to lsu777
Edited just to say I want to keep this thread alive in '24.
This post was edited on 12/24/23 at 10:52 am
Posted on 12/24/23 at 11:49 am to lsu777
Okay read the first few pages and looking for a program to start in 6 weeks after finishing the program I'm on. Guess I missed how to make the dead links work, kind of intimidated by the 98 pages in this thread.
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