"greyskull" by "johnny pain" is just a cheap ripoff of SS
> do the last set for 5+
> do presses first
> squat only m/f
> maybe mark won't sue me
It only gets attention because people don't follow SS by the book, they think it's just AB three lifts each day.
Here's how SS really goes.
Stage 1:
A: Squat, Press, Dead
B: Squat, Bench, Dead
- run until the dead form looks good and until dead weights are well above squat weights; people miss this point, obvious b/c so many with squat > dead on their stats
Stage 2:
A: Squat, Press, Dead
B: Squat, Bench, Clean 5x3
- run until the clean form looks good; this is what many people think the whole fucking program goes
Stage 3:
A: Squat, Press, Dead
B: Squat, Bench, Back Extensions, Pullups 3xF
C: Squat, Press, Clean 5x3
D: Squat, Bench, Glute-Ham Raise, Chins 3xF
- how do people miss this? b/c they do meme shit off the net and don't read the book
Stage 4:
When the Squat is about to stall, switch to 1x5 and 2x5@90% backoffs on m/f and do 2x5@70% light on w
When Presses and Bench about to stall, switch to 3x3
When Clean about to stall, switch to 4x2
Deads switch to 1x3
Chins and Pullups, when 10+ reps, add weight every other session and target 3x5-7
The idea is that you shouldn't actually stall and have to reset, you should switch before you think you will stall, so the "greyskull reset" is retarded b/c you shouldn't be resetting
The deadlifts aren't every other session and eventually the squats are ligth on wed, so the "greyskull" pattern is pretty much the same, actually more deads than SS which they complain about
oooh but "greyskull" has upper body pulling and biceps work! uh, so does SS
Really SS is pretty damn good. If you want to add something, I'd add Dips 3xF treated the same way as chins/pulls on the same day (maybe even alternating Chest Dips and Triceps Dips) and would do skullcrushers and barbell curls (3x8 each) on the days you do the Press, and I'd add those in Stage 3.
