Anyone running GraySkull LP?

jjpptt2
jjpptt2 Posts: 5,650 Member
in Fitness and Exercise
I've been reading about it a bit today, and while it looks good on paper, the claims that it is a bit more hypertrophy-focused than other beginner 5x5 programs don't make sense to me. The frequency isn't any greater (and is probably less than some programs), nor is the overall volume. What am I missing?

I'm planning to run it for a while, and will probably order the book this weekend. And while small variances in programming aren't my limiting factor at this point, the claims seem off-base to me. At least based on what I think I kinda know.

Plus, I'm kinda bored and haven't seen this program talked about all that much.

The link, if anyone cares -
https://www.powerliftingtowin.com/greyskull-lp/

Replies

  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited October 2018
    Meh, I think it might be okay for someone who wants hypertrophy though I think the AMRAPs are not useful for a inexperienced novice unless coached. The slice for powerlifting is nothing special either.

    One of my biggest bones with any LP is the length they are stretched out with deloads. Like they are trying to squeeze out every drop of the program when eccentially it's way more inefficient than just moving onto more advanced programming. Of course if the program doesn't have a step#2 advanced this might be part of the reason.

    Utilizing microplating in a novice LP especially in a comercial gym(home gym ok) is silly for two reasons.

    1. It's inefficient & unless you are using calibrated plates you really don't know what "weight cocktail" you have on the barbell. Any 45lb plate can be off 2-3lbs in either direction. How would microplating rectify that? Just because you use a 1.25 lb plate this week doesn't mean your have slightly more on the bar than last week.
    2. Why not just add volume with a additional set be it a "set across" or a "backoff"?

    I don't think it's far off the mark, but currently I think running SS would be a better base for strength and switching directly to "The Bridge".

    In a few more months a novice program that utilizes RPE will be released, and I think that one will be on the top shelf because of its variables and tools for a novice to actually understand the do's & dont's of how decisions in programming effects the outcomes.


    *edit to add your reluctance on the usefulness of a 5x5 novice programming is shared.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    edited October 2018
    Thanks for the comments... I was hoping you'd weigh in.
  • steveko89
    steveko89 Posts: 2,223 Member
    I've not run it personally but I know there's a variant that's recommended in the wiki of r/fitness as the program most should start with. https://www.reddit.com/r/Fitness/wiki/recommended_routines
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    edited October 2018
    FWIW...

    I've run it for a couple of weeks now and I don't think it's dramatically different than most boxed routines (all have their strengths and weaknesses), but so far it does feel like a good fit for me. It's not terribly different from 5/3/1, which is the program I've followed for most of my lifting "career", but because I'm not changing weights each set, it feels a bit more efficient... which is good for me right now.

    I've got it structured as follows, if anyone cares -

    Monday:
    - barbell bench
    - pull-ups or lat pull downs
    - inverted rows

    Thursday:
    - overhead press
    - upright row
    - incline db bench
    - trap bar deadlift

    Friday:
    - barbell bench
    - pull-ups or lat pull downs
    - curls


    Monday, Wednesday, and Friday I play pickup-basketball... weekends are free for fun - biking, running, hiking, etc.

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