I wanted to start with the Greyskull LP, doing the bench/squat and press/deadlift sets. The program said to put in a plug-in for whatever else you wanted to focus on, but I wanted to know if it's ok to do two plug-in exercises each workout day, as I wanted as much back development as possible because I think backs are hot, but I don't want it lagging in either vertical or horizontal movement development. Pic related, back goals.
The only thing I see lacking is chest. I'd throw in dips or DB bench. And if you're really into back, you'd love power cleans. Consider doing DB bench and rows on bench/squat day, then chins and cleans on ohp/deadlift day.
B: >bench/press 3x5 >deadlift 1x5 with powerclean singles to warm up >row 2x8
weighted pull ups are the shit my man
Jack Diaz
Plug in whatever tickles your fancy really. My only suggestion is don't do anything that's going to fuck with the next compounds in the regimen. For example, don't go HAM on lateral db raises on Monday if you're hitting THE PRESS™ Wednesday. That being said, if you're not lifting heavy, add whatever you want whenever you want.
Angel Hughes
Honest question, how do power cleans work back?
Jose Jenkins
Traps and spinal erectors mostly. They add glute, hamstring and quad work too. If I was just going to do one lower body lift it would be cleans, they're fantastic
Michael Robinson
baby amount of volume.
Samuel Perez
What do you mean?
John Gomez
You can do more reps. A lot more than you think you can. Do whatever you were gonna do originally. After that, lower the weight and do a lot of reps per set. At least 10 reps and 6 sets.
Andrew Smith
Well that's the point of doubling the weight increase in the Greyskull program if your final rep count is higher than 10 right?
Cooper Parker
Oops, that was meant for
Daniel Jenkins
Ugh fuck it's 2am
Brandon Myers
Would it be a good or bad idea to add farmers walks at the very end of the routine, perhaps on deadlift days?
Elijah Wood
I've had good results with Phrak's GSLP.
Personally I think dowing Rows and chins everyday is OTT, but at the same time I think its hard to do too many BW chin ups...
As for accessories/ plug ins, my rough rule of thumb is to spend 20 mins on 2 exercises on about 3-4 sets of 8-12 reps.
I was doing: Monday: db hammer curl, skull crushers Wednesday: back extensions, lat raises Friday: db curl, dips
I'm 6'1 with lanklet proportions so my arms are noodles (pic related) - you might not need to do as much arm work.
And yeah stuff like farmers walks are fine, i'd do them on deadlift day
Luke Reyes
Nice. How long you been running it?
Jayden Perry
It's too much shit dude. You do 3x15+ (45+) reps each week in order to recover enough, but you thing it's a good idea to do TWICE that in raw pulling movements (rows + chins), not accounting for the upper back strain coming from squats, OHP and most importantly fucking deadlifts.
Just do something closer to the original program with back assistance:
or do if you want to progress faster on diddlies but slower on squats.
either way your shit is way too much
James Perry
>It's too much shit dude. You do 3x15+ (45+) reps each week in order to recover enough supposed to be reps of pushing (press/bench)
John Richardson
Hi.
Tbh I was doing it before i knew of phrak's GSLP. I made pretty good gains in 2011-12 before i moved to L O N D O N and stopped lifting after a back injury (srs one of my biggest mistakes, don't be retarded like me).
Anyway i got back to the gym and basically maintained a 80kg bench press and a 55kg ohp...
Pic related is me in June. I decided to cut and basically have a fresh start. I went to a physio and he gave me the all clear to (front) squat and deadlift.
Ian King
Ffs... pic of me in June
Jaxson Hall
And here is a pic for you lads literally just now.
On nye i did bench 115kgx1, ohp 70kg x4 and i front squat 125kg x3 and deadlift 155kgx6
Tommorow i start phrak's gslp template but with texas method programming for ohp and bench.
Landon Gonzalez
hello
im super drunk but i want to hellp mey Veeky Forums friends becauswe they help
greyskull lp is better than stronglifts because it helps you beat plateaus harder than stronglifts becasuser of the AMARP proramming BUT this will usually leave you too exhuasted to do back work
I would do sensible AMRAP-1 aka "AMQRAP" reps then hit something like a cable row machine or barbell rows to hit that back. just take it easy then add back accessoriees like good normies.
also i agree with you the back ahs many muscles that juxtaposittion with each other, it's like the Syrian state atm, loads of diffrent factions vying to be big cunts
