greyskull LP

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greyskull LP

Postby kru » Tue Nov 02, 2010 6:33 pm

hey, could you please describe the greyskull LP? i saw it mentioned in this section but never saw it on the greyskull website.

Thanks

kru
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Re: greyskull LP

Postby johnnypain » Tue Nov 02, 2010 9:52 pm

Ok, The gist, since I am tired as hell, plenty on here can elaborate.

Monday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness

Wednesday
Bench/ or Press 2x5, 1x 5+
Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins)
Deadlift 1x 5+ (with or without power cleans as warmups)
Neck Harness

Friday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness

Bodyweight Chins are done every day.
5 lb jumps on Squat and Deadlift
2.5lb jumps on pressing movements and curls (when rep ranges are satisfied)
When reps on last set fall below 5, take 10% off of bar and begin process over (on that lift only)

Feel free to ask for elaboration, this thread can grow to explain more.
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Re: greyskull LP

Postby Flex Luthor » Tue Nov 02, 2010 10:05 pm

If you can't do enough chins (like me)...do V-handle lat pulldowns (or close palms in grip if you don't have a v-handle) one set of 6-8 then one set of 10-12.

I alternate 2 curling exercises...standing EZ bar curls or standing alternating DB curls on press days.

For neck harness, start out with a weight you can do 4 sets of 25 with. Stay with that weight until you can do 4 sets of 50...then add weight.
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Re: greyskull LP

Postby Jords » Tue Nov 02, 2010 10:18 pm

Thanks for this concise write-up John. I had already pieced it together over on the SS forum but this serves as an awesome clarification. Can't wait to start the program once I completely stall on SS advanced novice. Cheers!
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Re: greyskull LP

Postby Batsuperhulk » Tue Nov 02, 2010 10:23 pm

If you could only do 2 chins and had no where that would hold your weight (145kg) during the day to do everyday what would you recommend to do to get your chins up?

Would doing at least 10 sets of 1 throughout your workouts work and fit some in whenever you can find a bar in off days?
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Re: greyskull LP

Postby johnnypain » Tue Nov 02, 2010 10:35 pm

BANE wrote:Would doing at least 10 sets of 1 throughout your workouts work and fit some in whenever you can find a bar in off days?


BANE this is villainous thinking. That sounds like a good idea. You have to chin to get better at chins.

Every time I talk about increasing chin numbers I am reminded of a very close friend of mine who was locked up for a little less than a year a few years ago. He went in being able to do about one and a half shaky legit chin ups. He came out with over 20 dead hangs. Asked how he got his numbers up so high he'll simply say, "I was just bored and did lots of chin ups".
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Re: greyskull LP

Postby Batsuperhulk » Tue Nov 02, 2010 10:58 pm

Nice! I'm going to get on to them right away? Would a assisted chin machine help? Say once I reach 3 x 15 on a selected weight move the weight up till I'm at bodyweight aswell as 10 sets of 1 bodyweight or am I wasting my time?
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Re: greyskull LP

Postby johnnypain » Tue Nov 02, 2010 11:15 pm

I'd stick to the bodyweight version.

If you're in a gym that has an assisted pullup machine, they probably have a pulldown setup. I like V handle pulldowns heavy and with good technique (will post a video in the exercise demo section soon).
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Re: greyskull LP

Postby tfin » Tue Nov 02, 2010 11:46 pm

where is a good place to get a neck harness? or could i use the bullshit neck machine in the gym? it's the one where you sit down and put either your forehead, the back of your head, or either left or right side of your head on a pad and push against the pad.
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Re: greyskull LP

Postby Patrick L. » Wed Nov 03, 2010 1:01 am

JP,

Could you also elaborate on the neck harness exercises? How the exercise is done and what apparatus you prefer?

Later
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