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DarkSk0ll
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| Number of Posts: | 59 |
| Registered on: | 12/1/2018 |
| Online Status: | Not Online |
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re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 2/26/24 at 11:03 am
I do it like this as well, but I add load already after making 8 reps....
0
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 12/17/23 at 3:48 am
[quote]reverse bear crawls and hangs.[/quote]
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 ...
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 9/28/23 at 10:49 am
Any suggestions for FM work to replace chins and pushups for a while? I've got Rotator cuff issues so I've been thinking some rehab stuff:
Pushups - Bear Walk
Chins - Band external rotations...
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 7/19/20 at 1:51 pm
Just read Chris Hemsworth and his Stunt double also do FM Bodyweight work: “Twenty push-ups and 20 squats on the hour, every hour, for your working day. We did from 8am to 6pm, so that's 200 push-ups and 200 squats across the day.” ...
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 6/27/20 at 11:51 am
[quote]Here is mine[/quote]
I'm not LSU but this looks really Solid! Bust your balls with it as long as it works! Come back for suggestions when you hit a sticking point....
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 6/8/20 at 12:00 pm
Looks good.
You can go past 10 on the last set if you can keep your form good enough. Upper body lifts almost everybody can do it. Squats not everyone, but some. Only on the Deadlift it is not really recommended, unless you are very competent....
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 5/23/20 at 6:40 am
One good strategy for 1rm strength is the overwarmup: ramp up to a relatively heavy single that is doable any day (x1 @RPE 8 as some call it), then backoff to your regular 2x5, 1x5+ worksets.
Progress the single by feel....
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 10/17/19 at 3:50 pm
[quote]Would love to hear some feedback on my program, what to keep, what to change, etc.[/quote]
Looks good to me. You could probably drop some of the isolation plugins to save time, but if you are making gains, recovering (not super sore all the time), and have the time go for it!
On the rep...
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 9/16/19 at 6:29 am
[quote]Currently I am doing 6 sets of 9 chinups and 6 sets of 10 pushups per day. For some reason I thought I am supposed to stay around 5 to 6 sets per day.
[/quote]
You are doing it right for your numbers. However you can progressively up the sets to 10 sets per Day. I would not do more sets t...
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 9/14/19 at 2:01 am
[quote]What I've come to realize is GSLP is a bodyweight protocol with a lifting aspect to it.[/quote]
I would say Greyskull is an All Around General Physical Preparedness System... Almost like Crossfit, but simplified, and not so random.
You can customize what aspect(s) of fitness you focus o...
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 9/8/19 at 12:57 pm
[quote]Are their any two day variations to this?[/quote]
Base Program on two day split is simply:
Day 1
Bench 2x5,1x5+
Deadlift 1x5+
Day 2
Press 2x5, 1x5+
Squat 2x5, 1x5+
Add plugins as you see fit.
Daily Bodyweight pushups and chins are highly recommended...
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 9/3/19 at 8:38 am
[quote]What are FM push ups?[/quote]
Submaximal sets of pushups throughout the day. FM=Frequency Method. Some call it Greasing The Groove.
See the first page or this [link=(http://www.strengthvillain.com/assistance-work-are-you-getting-it-all-wrong/)]LINK[/link]...
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 9/2/19 at 2:21 pm
[quote]Should I continue with Greyskull or switch to something with more volume?[/quote]
Do a Reset and keep Hammering it, beating your previous Rep Records! In your case you don't need to take a week off IMO.
You have to give your body more time to change itself. Your progress is great so far...
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 8/30/19 at 4:23 am
I like to have a shake meal at breakfast with good amount of protein and fresh berries. Makes it easier to hit daily protein targets, plus I can go train immediately after....
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 8/15/19 at 6:21 am
Thanks! After having some setbacks previous three years, this meant a lot to me.
But now onwards to international stages!...
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 8/13/19 at 3:21 am
I wanted to share with you guys: I just won the Finnish National Championship Title in Men's Lightweight Single Sculls on Sunday!...
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 7/26/19 at 4:00 am
[quote]Any benefit to doing pushup ladders everyday instead of chins?[/quote]
I'd say it depends if you want bigger chest/triceps vs back/biceps.
Also which muscles need extra work considering the program as whole. The above plan seemed to be more push heavy on weight training days.
As an o...
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 7/25/19 at 2:47 am
[quote]Should I seek to run my intervals at or below pace too? I’m confused about how quickly I am to run them.[/quote]
They will be quite a bit faster than your 15k target. The goal is to jack up your heart rate and vo2 max. The speed should be as fast as possible you think you can handle from s...
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 7/23/19 at 11:17 am
[quote]What do y’all think about this Greyskull-themed eight-week 15K training program? [/quote]
Your plan looks reasonable with a well thought progress.
However, I would like to offer some advice how I would improve it.
Strength:
-For running you would want to focus more on the neural ef...
re: The Greyskull Methods- A Primer
Posted by DarkSk0ll on 7/22/19 at 1:04 pm
Ill get back tomorrow...
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