greyskull LP

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Re: greyskull LP

Postby ILiftAlone » Wed Nov 03, 2010 1:35 pm

If your like me you could just make your own harness.http://rosstraining.com/blog/2010/05/26/diy-neck-harness/

I made one similar to this using the materials I had lying around the house and put an old hood from a sweatshirt around my head for padding.
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Re: greyskull LP

Postby kru » Wed Nov 03, 2010 2:08 pm

yeah i will buy one as soon as i can, at the moment i am spending most of my money on food
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Re: greyskull LP

Postby Kirawira » Wed Nov 03, 2010 4:26 pm

Hello JP,

I am little confused about the last rep max. What is the idea behind this?

Thank you for answering.
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Re: greyskull LP

Postby johnnypain » Wed Nov 03, 2010 9:32 pm

Kirawira wrote:Hello JP,

I am little confused about the last rep max. What is the idea behind this?

Thank you for answering.


The last set is to failure. This is what drives progress. It is also what ensures that you got the best stimulus you were able of getting in today's workout.

Weeks of pushing weights into the 6-8 rep range will do wonders for growth as well as strength.

I've mentioned before I stay on the intensity side of the fence much more as opposed to the volume side. One because I like training intensity, and two because I don't like the idea of spending 2 and a half hours on a workout. As yates would say, if you shoot someone in the head there is no need to pump ten more bullets into them.


Train intensely, then get out of the gym, eat, sleep, pillage, repeat.
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Re: greyskull LP

Postby Batsuperhulk » Wed Nov 03, 2010 10:45 pm

by jakeman » Wed Nov 03, 2010 10:04 pm

I am not able to do a pull up yet and this will help. V handle is the tricep push down bar correct? "One set of 6-8 then one set of 10-12" for work sets like "flex" said? And this is every work day, I do SS three days a week.


Im very interested in your views on this. I said before that i could do 2 chins and the gym yesterday proved me wrong of that. I attempted and failed! I guess my weight gain has got the best of me... I will still continue trying to get back up there as much as i can during the day as you stated is the best way. Should I also try as many negatives as possible throughout everyday?

As Jake and Flex wrote with the Vbar pulldowns is it 1 set of 6-8 then 10-12 or 2 x 6-8? Would this be done everyday of training or just on Press days?
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Re: greyskull LP

Postby simonsky96 » Wed Nov 03, 2010 11:44 pm

mr. johnny how about for someone who is only able to train 2x a week? (friday and sunday for me)

care to look at my devised program?

friday
press 2x5, 1x5+
chins
squat 2x5, 1x5+


sunday
press 2x5, 1x5+
chins
squat 2x5, 1x5+

*i don't deadlift because i'm resting my fucked up back
**i don't bench due to crappy benches in the gym (made me tear my RC, though dips are fine, i might just put that in)
***haha that's as simple as it gets
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Re: greyskull LP

Postby Pogue Mahone » Thu Nov 04, 2010 8:10 am

Hi John et al..

New member here from the UK (am I the first, and if so, do I get a prize? :D )
I like the idea of using this programme, however I'm pretty new to training, and have been doing SS for only a month now, so do you think its too early to adopt it, or should I stick to strict SS for longer?

A few stats...I'm 52 years old, male, 6' 5'' and weigh about 260, which leads on to another question, diet.
I'm a fatty with a big gut (years of drinking Guinness and eating potatoes, a weakness of the Irish!) so....
while I understand that you need an excess of calories to build muscle, what is the best way to do this without getting even fatter? Actually I dont mind staying a bit fat while I'm building up my strength and muscle, but I dont want to become an elephant, so how's the best way to go about this? I have been drinking half a GOMAD every day and surprisingly I've put on a few pounds but my waist has stayed the same, do does this mean I may have found a good level (by accident)? Is it possible for the body to use fat as the excess calories needed to build muscle?

Great website by the way, I shall be spending much time here reading it!

Pogue Mahone.
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Re: greyskull LP

Postby LudwigVan » Thu Nov 04, 2010 9:58 am

John, do you use this same programming for female trainees, and if not how do you tweak it?
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Re: greyskull LP

Postby johnnypain » Thu Nov 04, 2010 11:03 am

BANE wrote: I will still continue trying to get back up there as much as i can during the day as you stated is the best way. Should I also try as many negatives as possible throughout everyday?

As Jake and Flex wrote with the Vbar pulldowns is it 1 set of 6-8 then 10-12 or 2 x 6-8? Would this be done everyday of training or just on Press days?


Work the chin itself, and the negatives with high frequency (daily).

Do the pulldowns on press days with 2 sets in the 6-8 range for now.
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Re: greyskull LP

Postby johnnypain » Thu Nov 04, 2010 11:05 am

simonsky96 wrote:mr. johnny how about for someone who is only able to train 2x a week? (friday and sunday for me)

care to look at my devised program?

friday
press 2x5, 1x5+
chins
squat 2x5, 1x5+


sunday
press 2x5, 1x5+
chins
squat 2x5, 1x5+

*i don't deadlift because i'm resting my fucked up back
**i don't bench due to crappy benches in the gym (made me tear my RC, though dips are fine, i might just put that in)
***haha that's as simple as it gets


This is certainly going to be better than not training. It's not optimal, but it'll certainly make you stronger until your situation permits you to train with more frequency.
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