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Paddy Murphy
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| Number of Posts: | 4 |
| Registered on: | 8/19/2020 |
| Online Status: | Not Online |
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re: The Greyskull Methods- A Primer
Posted by Paddy Murphy on 11/5/20 at 12:38 pm to Swagga
11/1 Old Man GSLP 5 rep update
Bench 202.5*
Press 155*
Squat 230
Dead 260
my 5 rep presses both are hitting hard caps finally, so I switched to Greg Nuchols 3xweek medium volume template with training max = 220. I've added 3x5 135lb presses on day 3. Just finished week 4/day 2 this morning and will be testing max on Saturday when my son comes over to spot me. I'm dying to bench 225 like a real man!
Bench 202.5*
Press 155*
Squat 230
Dead 260
my 5 rep presses both are hitting hard caps finally, so I switched to Greg Nuchols 3xweek medium volume template with training max = 220. I've added 3x5 135lb presses on day 3. Just finished week 4/day 2 this morning and will be testing max on Saturday when my son comes over to spot me. I'm dying to bench 225 like a real man!
1
re: The Greyskull Methods- A Primer
Posted by Paddy Murphy on 9/25/20 at 6:13 am to lsu777
Hey, it looks like The Johnny Pain website is back up, here's my old log
LINK
9/25 Old Man GSLP 5 rep update
Bench 195
Press 147.5*
Squat 225
Dead 235
I have no idea why my press is so good relative to bench, did some singles this past Wednesday and got all the way up to 170.
LINK
9/25 Old Man GSLP 5 rep update
Bench 195
Press 147.5*
Squat 225
Dead 235
I have no idea why my press is so good relative to bench, did some singles this past Wednesday and got all the way up to 170.
re: The Greyskull Methods- A Primer
Posted by Paddy Murphy on 9/4/20 at 7:23 am to SkintBack
I have to admit, pressing the big wheel for 3 sets of 5 didn't suck for my ego, not that the wife & kids cared though :lol:
In all seriousness, I think one of the benefits of being older is the patience to start lower than you want at the beginning of your LP which allows you to progress for a longer time, and that compounds your enthusiasm to keep lifting.
Older Dudes: of course you can do AMRAPS but not for the first few weeks and not when it gets heavy which is where I am at right now. Avoiding DOMS is goal #1, just stop after 3*5. I know the weight is so light you'll want to do sets of 20 but trust me you'll be dead for a week if you do. Once you're starting to feel the groove and the presses still feel light, instead of AMRAPS I either did 5 sets of 5 or backoff sets of 8 with the alternate press.
Squats and dead-lifts have been stop and start for me the entire process as my back allowed. Play around with what works for you. Sometimes ascending sets feel good, other times sets across feel great if your having a strong day.
Take your time!!!
In all seriousness, I think one of the benefits of being older is the patience to start lower than you want at the beginning of your LP which allows you to progress for a longer time, and that compounds your enthusiasm to keep lifting.
Older Dudes: of course you can do AMRAPS but not for the first few weeks and not when it gets heavy which is where I am at right now. Avoiding DOMS is goal #1, just stop after 3*5. I know the weight is so light you'll want to do sets of 20 but trust me you'll be dead for a week if you do. Once you're starting to feel the groove and the presses still feel light, instead of AMRAPS I either did 5 sets of 5 or backoff sets of 8 with the alternate press.
Squats and dead-lifts have been stop and start for me the entire process as my back allowed. Play around with what works for you. Sometimes ascending sets feel good, other times sets across feel great if your having a strong day.
Take your time!!!
re: The Greyskull Methods- A Primer
Posted by Paddy Murphy on 9/2/20 at 9:15 am to seemoney
Hello everybody!
I’d like to introduce myself to the forum.
Background: 56 years old, 6’1”, 235lb. If there are any of the old johnny Pain website users here, I posted on the old Greykskull forum under this username back in 2016 for a full year under the heading “Another old man does Greyskull”. I was 52 then and started without having lifted for 15+ years with an empty bar and followed the base program with total compliance for the whole year and made it all the way to 150 press, 210 bench, 310 dead & 275 squats all for set of 5 by December. Later that winter I hurt my back shoveling snow, have battled c-8 vertebrae issues ever since and stopped lifting. Last year I developed arthritis in my hip and weight got up to 260 from 230.
Back in March when COVID broke out I found this forum after finding it on the google machine looking for Johnny Pains old website (now defunct). The reason why I’m posting is I got back in the game. After a few programming tweaks around nagging back/leg injuries by May my hip pain was gone!
My program has been what I’m calling “Novice Old Man Greyskull”.
1. No AMRAPS & very little assistance exercises to avoid tendonitis flair ups & joint pain.
2. Bench on days 1 & 3, press on day 2. 3 sets of 5 with straight linear progression programming, 5lb at first then 2.5lb once things “feel heavy” but additional sets of 5 if I feel good.
3. Squat days 1 & 3, 3x5 with 5lb LP protocol until , again, it “Feels Heavy”, then I do 3x3 on day 1 and 3x5 on day 3 and increase the weight once per week
4. Deadlift day 2, 4 ascending warm up sets of 3, then a final work set of 5.
5. For assistance I do 2 very light sets of a pull/push for no more than 2 sets of 12 on days 1 & 3 only. Day 2 with heavy pressing and not-so-heavy deadlifting does a job on my back, so I bang out my sets in less than and hour and call it a day.
So far my bench up to 182.5 & last week I hit the magic 135 press for 3 sets of 5, not bad for a detrained 56 year old!. Squats & Deadlift have been a slow climb to combat & avoid back issues, but I’ve got them both up to 215.
My advise to anybody that has made it this far is simple, you’re never too old or too out of shape to start changing you life with a barbell prescription!
GEAUX TIGERS
I’d like to introduce myself to the forum.
Background: 56 years old, 6’1”, 235lb. If there are any of the old johnny Pain website users here, I posted on the old Greykskull forum under this username back in 2016 for a full year under the heading “Another old man does Greyskull”. I was 52 then and started without having lifted for 15+ years with an empty bar and followed the base program with total compliance for the whole year and made it all the way to 150 press, 210 bench, 310 dead & 275 squats all for set of 5 by December. Later that winter I hurt my back shoveling snow, have battled c-8 vertebrae issues ever since and stopped lifting. Last year I developed arthritis in my hip and weight got up to 260 from 230.
Back in March when COVID broke out I found this forum after finding it on the google machine looking for Johnny Pains old website (now defunct). The reason why I’m posting is I got back in the game. After a few programming tweaks around nagging back/leg injuries by May my hip pain was gone!
My program has been what I’m calling “Novice Old Man Greyskull”.
1. No AMRAPS & very little assistance exercises to avoid tendonitis flair ups & joint pain.
2. Bench on days 1 & 3, press on day 2. 3 sets of 5 with straight linear progression programming, 5lb at first then 2.5lb once things “feel heavy” but additional sets of 5 if I feel good.
3. Squat days 1 & 3, 3x5 with 5lb LP protocol until , again, it “Feels Heavy”, then I do 3x3 on day 1 and 3x5 on day 3 and increase the weight once per week
4. Deadlift day 2, 4 ascending warm up sets of 3, then a final work set of 5.
5. For assistance I do 2 very light sets of a pull/push for no more than 2 sets of 12 on days 1 & 3 only. Day 2 with heavy pressing and not-so-heavy deadlifting does a job on my back, so I bang out my sets in less than and hour and call it a day.
So far my bench up to 182.5 & last week I hit the magic 135 press for 3 sets of 5, not bad for a detrained 56 year old!. Squats & Deadlift have been a slow climb to combat & avoid back issues, but I’ve got them both up to 215.
My advise to anybody that has made it this far is simple, you’re never too old or too out of shape to start changing you life with a barbell prescription!
GEAUX TIGERS
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