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[otapnam]

So, I had my first day on Greyskull LP on Saturday:

        Set 1    Set 2   Set 3
Bench   125x6    130x5   130x5
Curl    10x15+   15x13   15x13-15
Squat   135x6    145x5   145x8

Forgot to do BW Chins.

1)So, the workout doesn't take too long to do. My previous work out took like 1.5 hours. This one took maybe 30-45 mins (with a partner as well).
2)I wasn't really sore the next day.

Are 1) and 2) normal?

Today is going to be Day 2 consisting of OHP, Chins, Deadlift, Squat. I kind of added in the squat myself because I didn't really feel like Day 1 was a lot. For Bench days, I might sub in power cleans.

how much do you weigh, and how long have you been working? Im not sure what level you are but i guess your bench and squat numbers are kinda low. Especially if you arnt getting sore the next day

 

[kylej]

Soreness is not an indicator of muscle growth/getting stronger, and as long as you're hitting your sets hard, time in the gym doesn't really matter either.

 

[Bruiserk]

how much do you weigh, and how long have you been working? Im not sure what level you are but i guess your bench and squat numbers are kinda low. Especially if you arnt getting sore the next day

I weight 190-195 (but, that is with a little fat on me). I've been working out since dec 10. First time doing a routine with Bench/Squat/etc though.

Edit: if this matters, squat sets weren't to failure.

 

[shamanick]

You should run a program for a few months AT LEAST before changing it. Trust me, before long the weight will be heavy enough. If you want to squat 3 times a week why not starting strength?

 

[Bruiserk]

You should run a program for a few months AT LEAST before changed it. Trust me, before long the weight will be heavy enough. If you want to squat 3 times a week why not starting strength?

The program I did before was specifically for 4 weeks. It was meant for someone with experience. My friend wanted to try it, so I said I would. It was the wrong decision I think though.

On the SS thing, it was between that and GSLP. I posted a couple pages back and someone had responded to me and said he prefers Grey skull. I didn't think they were that different.

 

[Szu]

92 pound man benching 3 times his bodyweight. Pretty cool.

This guy is incredible.

He's like a real life Puck, except a bit taller and a lot less Canadian.

 

[ezrarh]

If you're able to add weight every week on the program, I see no reason to change. I'm doing something similar to get back my numbers to before I took a break from lifting back in June. I'm in the more advanced range for my bodyweight and something as simple as Greyskull LP still works. I'm generally not much into spending hours at the gym or doing a lot of accessory stuff at the moment, and as long as you're pushing heavy, you'll see big differences soon enough.

edit:

Just saw that 92 pound guy lift. Good stuff. I wonder if he's too short to do proper squats? Mike Kuhns is justt a bit taller and is a beast

 

[csquared587]

by all means, check planet fitness out. fair warning though, you can't deadlift, there is nowhere to squat, and they kick people out for being too big.

by all means, check it out.






dyel?

Ha, that is a really strange rule rule. I'm scrawny as hell(5'10 150), but I really just want to tone up a bit. I would like to put some weight on, but I'm more focused on just getting in decent shape right now.

It seems I may have opened up a can of worms mentioning Planet Fitness haha, I apologize and will read the thread I was linked to.

 

[shamanick]

The program I did before was specifically for 4 weeks. It was meant for someone with experience. My friend wanted to try it, so I said I would. It was the wrong decision I think though.

On the SS thing, it was between that and GSLP. I posted a couple pages back and someone had responded to me and said he prefers Grey skull. I didn't think they were that different.

You can run an LP program for a long, long time and get results, Greyskull especially (because of the way it resets). Appreciate the "light" weights for now and use the time to really focus on your form. If you're adding weight every session (as you should be) it'll get heavy in no time, and with warm-up sets you'll need as you get heavier, workouts will take 45 min - 1 hour.

 

[Imm0rt4l]

cardio is awful

Kills gains bro

 

[rando14]

Ha, that is a really strange rule rule. I'm scrawny as hell(5'10 150), but I really just want to tone up a bit. I would like to put some weight on, but I'm more focused on just getting in decent shape right now.

It seems I may have opened up a can of worms mentioning Planet Fitness haha, I apologize and will read the thread I was linked to.

pf is probably fine if you want to do light weightlifting and cardio. if thats what you want then far be it from anyone to stop you

Kills gains bro

Yeah maybe, but im about close to as big as i want to get, and im cutting now so itll help with that

 

[cryptic]

Either. Id rather not just rest is my problem.

Here's an interesting article detailing how chronic resistance training without rest- not tapering or deloading- reduces the ability of your body to deliver the growth response.

I make sure to take 12 days off every few months or so, it is a struggle.

http://suppversity.blogspot.com/2013/02/chronic-resistance-training-reduces.html

Kills gains bro

HIIT can be very anabolic and good for conditioning as well as steering the body to a better path of leanness.

http://suppversity.blogspot.com/2012/01/anabolic-effects-of-hiit-3x30s-high.html

I really like this blog.

 

[blackflag]

I think I need to switch things up. I want to work out each body part 2x a week. Maybe madcow or something.

I did 5/3/1 for over a year. It did me well but my goals aren't exactly the same any more. Still sticking with the deadlifts and squats though.

 

[Noema]

So, I had my first day on Greyskull LP on Saturday:

        Set 1    Set 2   Set 3
Bench   125x6    130x5   130x5
Curl    10x15+   15x13   15x13-15
Squat   135x6    145x5   145x8

You are doing the program wrong. In GSLP you do 3 sets across. Sets across means you don't change the weight on each set. That's your work sets. And only the last set is the AMRAP (as many reps as possible). This obviously doesn't include warmups.

So for example on squats, assuming your work weight on Monday is 145lb, then you'd do;

2x5 45lb (warmup)
1x3 75lb (warmup)
1x2 95lb (warmup)
2x5 145lb (first work sets)
1x5+145lb (final work set. The "+" means at least 5 reps but you should do as many as possible).

It should also be noted that the AMRAP set is not a set to failure. If you feel you can't complete the next rep, then the set is over.

 

[Bruiserk]

Ah, I see. I guess I misunderstood the 2.5/5lb jumps.

 

[balddemon]

Ah, I see. I guess I misunderstood the 2.5/5lb jumps.

2.5lbs/workout

 

[Imm0rt4l]

pf is probably fine if you want to do light weightlifting and cardio. if thats what you want then far be it from anyone to stop you



Yeah maybe, but im about close to as big as i want to get, and im cutting now so itll help with that

I was half joking/parroting the /fit/ me me. That's good though I'm cutting right now albeit slowly, reluctant to enlist the aid of my mortal enemy Shaun t. Just gonna stick with moderate cardio and track macros via myfitnesspal for now.

Here's an interesting article detailing how chronic resistance training without rest- not tapering or deloading- reduces the ability of your body to deliver the growth response.

I make sure to take 12 days off every few months or so, it is a struggle.



HIIT can be very anabolic and good for conditioning as well as steering the body to a better path of leanness.

http://suppversity.blogspot.com/2012/01/anabolic-effects-of-hiit-3x30s-high.html

I really like this blog.

Thanks. Im just gonna take off especially since I don't want to exacerbate my golfers elbow.

 

[HollovVpo1nt]

My pullup strength is pretty horrible. I can do about 4 pull ups max. Would you guys recommend a pull-up bar for home use and do a couple of pull ups every morning? Sounds stupid when I say it like that, but when I was younger I used to do push ups every morning and I improved gradually by that.

 

[Noema]

Ah, I see. I guess I misunderstood the 2.5/5lb jumps.

The jumps are per workout, per lift.

So for squats, again suppose your work weight on Monday is 145lb. Assuiming you were able to complete all your reps, then on Friday you'd do 150lb (5lb more pounds) on squats. Then 155lb on Monday, 160lb next Friday etc.

For upper body lifts it's the same deal, except you only add 2.5lb to the bar. So assuming you got 125lb on bench press on Monday, you'd do 127.5lb on Friday, 130lb on Wednesday, etc.

 

[rando14]

My pullup strength is pretty horrible. I can do about 4 pull ups max. Would you guys recommend a pull-up bar for home use and do a couple of pull ups every morning? Sounds stupid when I say it like that, but when I was younger I used to do push ups every morning and I improved gradually by that.

Sure, I have a pullup bar and it's useful. Something to help is when you can't do anymore, jump up, hold at the top and focus on the negatives. Lat pulldowns should also help.

 

[balddemon]

oh man one thing I really like about my new gym is that they have legit squat cages that are tall enough to do ohp in and have straight pullup bars on the top. muscle ups, here I come!

 

[PBY]

I think I need to switch things up. I want to work out each body part 2x a week. Maybe madcow or something.

I did 5/3/1 for over a year. It did me well but my goals aren't exactly the same any more. Still sticking with the deadlifts and squats though.

I'm doing Kelei's workout from bodybuildingcom and its going good

 

[grumble]

I weight 190-195 (but, that is with a little fat on me). I've been working out since dec 10. First time doing a routine with Bench/Squat/etc though.

Edit: if this matters, squat sets weren't to failure.

A couple of comments:

1. Soreness is a poor indicator of a good workout.
2. You're starting out on a program that will get very difficult. It is lower volume but it isn't easy. Expect gym time to increase.
3. Don't add in exercises; they're there for a reason. You will impact your recovery negatively once the weight starts getting heavier.
4. Failure is usually counterproductive.

You'll learn all this during the program though. Keep us posted!

 

[Cudder]

My pullup strength is pretty horrible. I can do about 4 pull ups max. Would you guys recommend a pull-up bar for home use and do a couple of pull ups every morning? Sounds stupid when I say it like that, but when I was younger I used to do push ups every morning and I improved gradually by that.

My pull ups aren't great either, I did them for months on end and I never really improved the number I could do. Well, that's a lie. When I started months ago I couldn't even get 1 or 2, now I can do about 5 proper ones, but I've been stuck at 5 for a long time. It's sad, but I cut them out of my back days until I go on a cut and lose some of this 215lbs.

 

[jdouglas]

Overhead Press; I do them and feel like my lower back has pressure on it from my arch back. Is this normal?

 

[kylej]

How arched are you? It's easy to cheat with that lift by turning it into a pseudo incline press if you're not careful.

 

[jdouglas]

How arched are you? It's easy to cheat with that lift by turning it into a pseudo incline press if you're not careful.

I know what you mean. It's hard to describe. I guess I'll just have to watch some videos on proper form (I think Rippetoe had a good one...)

I'll do them with my shirt off and see if anyone stops and corrects me.

 

[blackflag]

I'm doing Kelei's workout from bodybuildingcom and its going good

Thanks, checking it out now.

 

[bardia]

Yeah, I'm back to a full body routine until I get decent numbers. I think I ran 5/3/1 too early. My lower body lifts are fine. My upper body stuff lacks.

This is want I'm doing.

http://forum.bodybuilding.com/showthread.php?t=148036063

Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Barbell Shrug 3x8
Skullcrusher 3x8
Chins 3x5-8
or Striaght Bar/Incline Curl 3x8
Hyperextention 2x10
Kneeling Cable Crunch 3x10-20

Workout B
Squat 5x5
Deadlift 1x5
Standing Press 5x5
Barbell Row 5x5 -10%
CGBP 3x8
Straight Bar or Incline Curl 3x8
Kneeling Cable Crunch 3x10-20

Once I run that for the gain I'm looking for I'll do a upper lower split. I need muscle groups hit more than once per week.

This is the same program I'm doing. Initial week is hell and i felt extremely sore due to the large volume, but push through it, it's well worth it. Program has given me great results so far.

 

[Davidion]

I know what you mean. It's hard to describe. I guess I'll just have to watch some videos on proper form (I think Rippetoe had a good one...)

I'll do them with my shirt off and see if anyone stops and corrects me.

You need to keep your core activated, otherwise much of the weight will be placed on your lower back and spine.

 

[Mully]

Squats on an 1800 calorie diet equals me napping post workout.

Also found out why my squats feel like they're staggered. My job has me lifting 56 8ft plastic tables over my head at least twice a week. When I pull them over my head, I use the right side of my body to get them up. After a year of doing this, my right trap is somewhat larger than my left. When I squat, the bar leans more to the right because of this.

 

[MrToughPants]

Meats Bode

Destroyed cgbp and finished it off with 200x24.

Squat 3 times in 4 days now, trying to fix this garbage hip flexor.

 

[Noema]

.

 

[Mully]

.

This can't be real.

 

[bjb]

Is that at tattoo on his stomach lol

 

[Veezy]

Squats on an 1800 calorie diet equals me napping post workout.

Also found out why my squats feel like they're staggered. My job has me lifting 56 8ft plastic tables over my head at least twice a week. When I pull them over my head, I use the right side of my body to get them up. After a year of doing this, my right trap is somewhat larger than my left. When I squat, the bar leans more to the right because of this.

Do shrugs like you hate life on days you press. Throw 3-5 plates on each side, put on straps, start the bar right at/above knee level, and power shrug for as many reps as you can. Do a few more sets. Then, do it again next week.

 

[PBY]

Do shrugs like you hate life on days you press. Throw 3-5 plates on each side, put on straps, start the bar right at/above knee level, and power shrug for as many reps as you can. Do a few more sets. Then, do it again next week.

Is there a youtube vid youd recommend for form? I'm always worried about my form

 

[IronicallyTwisted]

Well i'm off starting strength. It served me well but I'm stalling on too many lifts now. My overhead press, bench press and rows (substituted, don't have the appropraite equipment for cleans) are all stalled out now multiple times. My deadlifts are still going but my squats are becoming unsafe increasing the weight every workout as my lower back isn't holding form. I've put on a good deal of fat and don't want to consume any calories man!

Final results after 3 months:

Squat: Start 10kg + bar, Finish 70kg + bar
Deadlift: Start 20kg + bar, Finish 100kg + bar
Bench Press: Start bar, Finish 55kg + bar
Overhead Press: Start 17.5kg (couldn't do the bar -.-), Finish 37.5kg + bar
Pendalay rows: Start 10kg + bar, Finish 60kg + bar

A lot of strength gain obviously, at the price of significant weight gain I don't really want. Most of the mass gain is in my legs and the program feels unbalanced to me, I kinda wish i'd added some dips or chinups for a better chest & arms but I was exhausted after every workout. Feels like there's a better program in there somewhere.

New program will be more hyperthrophy & endurance, plus I need some more variety in my exercise:

Squats: 2x8-12
Stiff legged deadlifts: 2x8-12
Bent over rows: 8-12
Bench press: 2x8-12
Overhead press: 2x8-12
Curls: 2x8-12
Calf raises: 2x12-16

Don't want to deadlift anymore, its starting to give me back problems, so i've subbed those out.

 

[Mully]

Do shrugs like you hate life on days you press. Throw 3-5 plates on each side, put on straps, start the bar right at/above knee level, and power shrug for as many reps as you can. Do a few more sets. Then, do it again next week.

Cool, I'll do them right after BBB OHP.

 

[Noema]

Is there a youtube vid youd recommend for form? I'm always worried about my form

http://startingstrength.com/index.php/site/video/platform_the_barbell_shrug

 

[IronicallyTwisted]

http://startingstrength.com/articles/clarification_rippetoe.pdf

I've read it, so what?

 

[Noema]

I've read it, so what?

You didn't do the program.

 

[PBY]

http://startingstrength.com/index.php/site/video/platform_the_barbell_shrug

Much appreciated

 

[IronicallyTwisted]

You didn't do the program.

How do you figure that.

 

[kylej]

New program will be more hyperthrophy & endurance, plus I need some more variety in my exercise:

Squats: 2x8-12
Stiff legged deadlifts: 2x8-12
Bent over rows: 8-12
Bench press: 2x8-12
Overhead press: 2x8-12
Curls: 2x8-12
Calf raises: 2x12-16

In one day?

 

[Dash27]

Press PR today 135 x 10.

I know it's not an exciting number but Press is by far my weakest lift and I'm finally trying to make it a priority. So I am happy AND it's on a caloric deficit as I've lost over 10 lbs this past month on a cut.

 

[Noema]

How do you figure that.

Read the PDF I linked.

And Pendlay Rows are not part of Starting Strength.

 

[IronicallyTwisted]

Read the PDF I linked.

And Pendlay Rows are not part of Starting Strength.

Yes i've read it, he projects 10lb's of strength a workout into in later months 5lbs, which I matched. Not every gym has the equipment for power cleans, so they have to be subbed.

 

[Ekdrm2d1]

@ Mully, grumble, and Fitness-GAF:

Here is the fruit/vegetable plate that I fix twice a day. One for lunch and the other for dinner. It's a side-dish that I add to go a long with the main course. I was hoping you guys could give me some pointers on what to add/subtract, if anything. Too much natural sugars? Too much fiber? Too much fruit to vegetable ratio? The plate changes every few weeks. I might subtract pineapple and add mango. Or even honeydew.

I counted 7 fruits, and 6 vegetables (salad greens counted as 1)

My only gripe is the dried cranberries. Where I live, fresh cranberries are only in-season for 3 months out of the year. November, December, and January. I think the dried cranberries pack a bunch of sugars. Not sure if it's because of the natural sugar found in cranberries or if it's due to the drying and processing.

Starting on the left outside, moving inward. Guava, Organic mini peeled carrots, Broccoli florets, Organic spinach, mizuna, chard & arugula, Organic pineapple, Asparagus, Dried cranberries, Organic apple slices, Habanero pepper, Organic blueberries, Organic raspberries, Organic cherry tomatoes, and Organic blackberries.

I exercise 5 days a week while eating the fruit/vegetable plate. I'm not looking to bulk or lose weight with the plate. Trying to be healthy.

Any input would be much appreciated. Thanks!

 

[Mully]

Any input would be much appreciated. Thanks!

You're not going to get fat off of eating fruit and vegetables. No need to fuss over "superfoods" and "anti-oxiders."

I'm certain someone could give valid advice on what's on the plate, but to me, it looks like you're doing well. You chose something positive like eating and living well and have stuck with it.

Congrats man, and keep it up.