Back at it, wedding in 8 months! Phrak's Greyskull LP. What do you think?

billybonkers

30, Male, 6 foot 1, 86kg, BF 18%

I have been out of the gym for the last 3 months, moving house, job, Christmas madness etc.

Getting married in 8 months, want to get in the best shape I have ever been in. Bulk up a good bit then cut down to 13/14% BF.

Thinking of the following for the next 2 months to get me back into the swing of things.

Going to aim for +500 kcal per day and approx 1.5g protein per KG of weight.

Any thoughts? Tips etc.

What should I progress onto after this program, or how long do you think I should follow this for?

Day 1
3x5+ Chinups OR Barbell Rows (alternating)
3x5+ Overhead Press OR Bench Press (alternating)
3x5+ Squats

Day 2
3x5+ Chinups OR Barbell Rows (alternating)
3x5+ Overhead Press OR Bench Press (alternating)
1x5+ Deadlifts

Day 3
3x5+ Chinups OR Barbell Rows (alternating)
3x5+ Overhead Press OR Bench Press (alternating)
3x5+ Squats

The "+" denotes that last set for all lifts is As Many Reps As Possible. Note that this is should not be to true muscular failure, and you should leave 1-2 reps "in the tank" on these sets. A good way to gauge this is when the bar speed slows significantly compared to your previous reps.

Alternating Lifts
Alternate between Barbell Rows and Chin Ups between each workout.
Alternate between Bench Press and Overhead Press between each workout.
Pair Bench Press with Barbell Rows and Overhead Press with Chin Ups.

Rest
Rest 2-3 minutes between each set.
1 day between workouts

Progression
Add 2.5 pounds to all upper-body lifts between workouts.
Add 5 pounds to all lower-body lifts between workouts.
If you reach more than 10 reps on your AMRAP set, you may double the weight added.
If you fail to perform at least 15 reps combined across all sets, deload that lift by 10%

Alf Veedersane

I wouldn't be inclined to start bulking if you're at 18%. The higher the bf % the higher the proportion of mass you add will be fat.

So I wouldn't start with a surplus but stick at maintenance and go for more of a recomposition for a couple of months and take from there.

You should be down at maybe 12-13% before you go near bulking really.

LincolnHawk

I'd run Madcow after Greyskull LP, but keep going with the linear progression for as long as possible...might even be still doing it by the wedding

Brian?

I'd train heavy and lose bf% until about 14%. Then eat a surplus and lift heavy until you hit 17% bf. Repeat. Simple but not easy.

Alternate between a surplus of 500kcal and a deficit of 500kcal.

Mellor

18%bf @86kg to 12% BF means losing 6kg of fat.
I'd budget about 3 months solid dieting for that. Might be as well to get it out if the way now and revaluated how much bulking you want with 5/6 months to go

billybonkers

Cheers for the tips people, much appreciated. Will report back.

BadBannana

If you haven't read the book, do. There's templates for fat loss/conditioning and adding glamour muscle stuff like curls and calf raises blahdeblah. Good luck bud

billybonkers

BadBannana wrote: »

If you haven't read the book, do. There's templates for fat loss/conditioning and adding glamour muscle stuff like curls and calf raises blahdeblah. Good luck bud

Where would I find the book?

BadBannana

billybonkers wrote: »

Where would I find the book?

Amazon, Greyskull website, I'm sure there's some way of pirating the book but I'd prefer to support the author.

billybonkers

BadBannana wrote: »

Amazon, Greyskull website, I'm sure there's some way of pirating the book but I'd prefer to support the author.

Ah great didnt realise it was published. The original GSLP book, thanks man

Inthemarket

Proper Diet & regular workout on Treadmills & Exercise bikes can help you to loose weight & maintain your BF percentage. Good Luck:).

BadBannana

Inthemarket wrote: »

Proper Diet & regular workout on Treadmills & Exercise bikes can help you to loose weight & maintain your BF percentage. Good Luck:).

If you have high bodyfat and you maintain it isn't that a bad thing?

bladespin

Inthemarket wrote: »

Proper Diet & regular workout on Treadmills & Exercise bikes can help you to loose weight & maintain your BF percentage. Good Luck:).

In what world would that make sense

Mr. CooL ICE

bladespin wrote: »

In what world would that make sense

In a world dominated by treadmill and exercise bike salespeople

bladespin

Nicolas Cage wrote: »

In a world dominated by treadmill and exercise bike salespeople

Not going to sell too many if they're promising to keep your fatty bits.

billybonkers

Down 2kg in weight but have increased muscle mass and strength

Lifts are as follows:
Bench 60 -> 77,5kg
Row 60 -> 82.5kg
Squat 70 -> 92.5kg
OHP 40 -> 50kg
Dead 85 -> 100kg
Chins from 3 -> 5 on all sets (adding weight from this week)

Throw in a superset of bicep/triceps at the end of each workout

BadBannana

billybonkers wrote: »

Down 2kg in weight but have increased muscle mass and strength

Lifts are as follows:
Bench 60 -> 77,5kg
Row 60 -> 82.5kg
Squat 70 -> 92.5kg
OHP 40 -> 50kg
Dead 85 -> 100kg
Chins from 3 -> 5 on all sets (adding weight from this week)

Throw in a superset of bicep/triceps at the end of each workout

Good work, thanks for the update. I ran my LP for six months up until a 120kg squat but your mileage may vary. I haven't been able to find a routine I really like since. I am, however, enjoying n-sun's 531 and DM me if you'd like help with that routine

billybonkers

BadBannana wrote: »

Good work, thanks for the update. I ran my LP for six months up until a 120kg squat but your mileage may vary. I haven't been able to find a routine I really like since. I am, however, enjoying n-sun's 531 and DM me if you'd like help with that routine

Cheers!

I thought I would get bored as its only a few exercises, but what keeps you going is the increments.

Also, Personal Training Coach app is great for tracking the progress. It already has the program loaded in so just set your base weights and away you go. Very handy