greyskull LP

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Re: greyskull LP

Postby johnnypain » Thu Nov 04, 2010 11:08 am

Pogue Mahone wrote: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!

Welcome Pogue. No you aren't the first UK guy, so no prize :(

I would absolutely adopt this program personally given your age specifically, but it is entirely up to you. As I've stated before, this is the program I start people on from the beginning unless we're dealing with a severely underweight and undertrained teenage boy.

The diet end is a bit more complicated in your situation and you would probably be a good consult candidate. If you are interested, drop me an email at john@greyskullbarbellclub.com

Pogue Mahone.
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Re: greyskull LP

Postby johnnypain » Thu Nov 04, 2010 11:09 am

LudwigVan wrote:John, do you use this same programming for female trainees, and if not how do you tweak it?


Same deal minus the neck harness and sometimes the curls.
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Re: greyskull LP

Postby Pogue Mahone » Thu Nov 04, 2010 11:27 am

Thanks John, I'll be adopting the programme as from my next training session at the weekend.

I'll also drop you an e-mail.

Cheers
Pogue
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Re: greyskull LP

Postby Paul Sousa » Thu Nov 04, 2010 11:36 am

I am wondering if I went too conservative on my weights. Had my first session Tuesday night and my max rep sets were 185x15 on bench and 205x14 on squat. Should I just stay with it and increase as planned, or should I make a slightly bigger bump next session to get closer to the 6-8 rep range? I'm in no rush, but also want to make sure those last sets are causing the desired effect.
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Re: greyskull LP

Postby johnnypain » Thu Nov 04, 2010 11:44 am

Paul Sousa wrote:I am wondering if I went too conservative on my weights. Had my first session Tuesday night and my max rep sets were 185x15 on bench and 205x14 on squat. Should I just stay with it and increase as planned, or should I make a slightly bigger bump next session to get closer to the 6-8 rep range? I'm in no rush, but also want to make sure those last sets are causing the desired effect.


Go to 195 on your next bench workout, and report back on reps. Squat I would go to 215 and do the same. Bring both down under ten.
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Re: greyskull LP

Postby Paul Sousa » Thu Nov 04, 2010 11:46 am

Will do. And I assume <10 is also where I should target for press and DL? I'll adjust my planned weights for tonight. Thanks for all your help with this.
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Re: greyskull LP

Postby johnnypain » Thu Nov 04, 2010 11:48 am

For now, that's a good general rule of thumb.
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Re: greyskull LP

Postby grizzlybuck » Thu Nov 04, 2010 12:27 pm

JP, again, love the new site. I've been on your version of LP for about a month now, and love it, doing max rep sets bring freshness to the routine as well as build confidence, "if I did 7 at x weight, I know, I'll get at least 6 at x+"

Boiled down, here is the question, trying to recover from joint pains caused by shitty form, should I have higher reps with lower weight, or lower reps at higher weight?

44yo, 6'4", 260# did SS for 3-4 months, had poor depth on squat causing knee pain, from what I think is quad tendonitis, also some hip pain, did a deload, then realized I'd been literally falling into the hole instead of squatting, so did another deload. I restarted with 5lb jumps and got doms in hams and glutes (better posterior chain loading?) The third set rep range has been from 10-14 the last three squat workouts, is this rep range causing more strain on recovering joints than more weight would at lower reps?
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Re: greyskull LP

Postby stevea3 » Thu Nov 04, 2010 12:27 pm

JP,

How would you modify this for an intermediate? Thanks
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Re: greyskull LP

Postby johnnypain » Thu Nov 04, 2010 2:07 pm

grizzlybuck wrote: is this rep range causing more strain on recovering joints than more weight would at lower reps?


I would stick with it how you're doing it, and let the reps come down naturally as the weights climb. With older lifters with joint problems we always err on the side of lighter, more reps.
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