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  1. #661
    Registered User TopHeavyMirin's Avatar
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    Originally Posted by GrouchyUSMC View Post
    I ended up having two accounts because of the password change fiasco and I no longer had access to that old email. BB.com let me make a new one and banned the old one so I didn't have two accounts. That's all.

    oh that makes sense, good to hear that!

    i have some questions, would love if you could answer them

    -there are 5 "pulling" movements per week. and only 4 pushing movements per week (A B A)
    -10 pulling movements and only 2 pushing movement (B A B) dont you think thats putting maybye too much emphasis on pulling? maybye swap out that lat pulldown for some kind of push?

    -can i swap out deadlifts for pullups (good back exercises) if i dont want to deadlift?
    -can i swap out leg press for squats (injury)

    -why no direct tricep work? is the idea to get really good at pressing so your triceps grow from that?
    -no direct isolation work but i suppose those chins will be good, can you do them weighted? or stick to bodyweight?

    -what to do if you notice lagging bodyparts halfway through the program from not getting any direct work? (traps, calves, forearms, biceps, triceps, rear delts)
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  2. #662
    Registered User AndyBendy's Avatar
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    I have 4 months of going to the gym without a stable workout routine and this looks really solid.
    In this 4 months I did a bro split routine of 4 days a week, training mostly for hypertrophy, 3x10-12 reps for each exercise and I've seen pretty good results.
    I've been doing your program for 3 weeks and I dig it, but I would like to add 2 more days, tuesday-chest/triceps, and thursday-back/biceps, consisting of low weight, high rep exercises for additional muscle growth.
    I can deffinetely take it, but I am afraid of overtraining. What do you think?
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  3. #663
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Sorry I didn’t notice this when it first popped up.

    Originally Posted by TopHeavyMirin View Post
    -there are 5 "pulling" movements per week. and only 4 pushing movements per week (A B A)
    -10 pulling movements and only 2 pushing movement (B A B) dont you think thats putting maybye too much emphasis on pulling? maybye swap out that lat pulldown for some kind of push?
    Most people do too much pushing and not enough pulling. I’ve never seen an overdeveloped back yet either. Some folks argue there should be a 2:1 pull/push ratio and I’ve found that for me personally and those who have tried this the more pulling tends to be beneficial.

    -can i swap out deadlifts for pullups (good back exercises) if i dont want to deadlift?
    -can i swap out leg press for squats (injury)
    Squats and deadlifts are two of the best exercises you can do. Why don’t you want to deadlift? What injury prevents you from squatting? I have two herniated discs and clean, deadlift, and squat every week right now.

    -why no direct tricep work? is the idea to get really good at pressing so your triceps grow from that?
    -no direct isolation work but i suppose those chins will be good, can you do them weighted? or stick to bodyweight?
    There is an option to add in accessory work after several weeks. Most people would find better growth focusing their effort on bumping up their big lifts at first rather than majoring in the minors. Weighted chins are good to go.

    -what to do if you notice lagging bodyparts halfway through the program from not getting any direct work? (traps, calves, forearms, biceps, triceps, rear delts)
    In the main thread I explain how to approach this. Basically it’s adding 1-2 accessory exercises after you’ve run the base program for a while to address any areas you think need work.
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  4. #664
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by AndyBendy View Post
    I have 4 months of going to the gym without a stable workout routine and this looks really solid.
    In this 4 months I did a bro split routine of 4 days a week, training mostly for hypertrophy, 3x10-12 reps for each exercise and I've seen pretty good results.
    I've been doing your program for 3 weeks and I dig it, but I would like to add 2 more days, tuesday-chest/triceps, and thursday-back/biceps, consisting of low weight, high rep exercises for additional muscle growth.
    I can deffinetely take it, but I am afraid of overtraining. What do you think?
    Add 50 pounds to your bench and rows then see how your arm development is going. If you need accessory work, read the main thread in how to approach it.
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  5. #665
    Registered User Stenning's Avatar
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    Greyskull?

    How is this program different or better than Greyskull LP? Or specifically Phraks variant of GSLP?

    Thanks.
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  6. #666
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by Stenning View Post
    How is this program different or better than Greyskull LP? Or specifically Phraks variant of GSLP?

    Thanks.
    Any effective beginner program is going to be similar in many ways. This is just some different rep schemes, it's autoregulating, and a bigger emphasis on upper body pulls if you want to simplify it down to those terms.
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  7. #667
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    Originally Posted by grouchyjarhead View Post

    The only complaint I got is from one of the guys (Matt) as he had to wear sweatpants for several days because his thighs grew so fast he couldn’t fit into any of his pants and he was in between paychecks when he discovered none of his pants fit.
    I'll never understand the skinny jeans thing.
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  8. #668
    Registered User mellymelce's Avatar
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    Thumbs up savage work-out plan

    hell yeah💪🏽💪🏽💪🏽💪🏽
    self discipline is everything
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  9. #669
    Unregistered User Cleveland33's Avatar
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    Had to take Dec and Jan off for a medical issue but I'm back on this but made a couple small changes.

    My shoulder mobility is absolute chit right now and I actually hurt it (tendonitis most likely) in the fall when squatting of all things - though I also felt it when pressing and to a lesser degree benching. So I press with a neutral grip bar - which is actually good since I registered for my first strongman comp and the grips are more like the log. But I also replaced squatting with SSB box squats - a) no shoulder issue b) likely a better carry over to strongman c) I've never felt right squatting and can't put my finger on why, tried many things and worked with a coach - but the box squats feel really good. So I switched the workouts to A) Bench, Axle Deads, Pull downs - cause I can do those in my homegym (especially the pull downs with my homemade fat lat bar) and B) Press, SSB Box squats, Rows cause I go to a PL/SM gym so I can OHP (can't in my basement) and they have the SSB.

    Anyway - thanks again Grouchy cause I really dig this program. This might be better in DM - but I am going to ask for an intermediate version of this soon - I have a weird custody schedule so the ABAB format works perfectly in it and allows me to line my press/squat days at the gym that other formats won't.
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  10. #670
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by Cleveland33 View Post
    Had to take Dec and Jan off for a medical issue but I'm back on this but made a couple small changes.

    My shoulder mobility is absolute chit right now and I actually hurt it (tendonitis most likely) in the fall when squatting of all things - though I also felt it when pressing and to a lesser degree benching. So I press with a neutral grip bar - which is actually good since I registered for my first strongman comp and the grips are more like the log. But I also replaced squatting with SSB box squats - a) no shoulder issue b) likely a better carry over to strongman c) I've never felt right squatting and can't put my finger on why, tried many things and worked with a coach - but the box squats feel really good. So I switched the workouts to A) Bench, Axle Deads, Pull downs - cause I can do those in my homegym (especially the pull downs with my homemade fat lat bar) and B) Press, SSB Box squats, Rows cause I go to a PL/SM gym so I can OHP (can't in my basement) and they have the SSB.

    Anyway - thanks again Grouchy cause I really dig this program. This might be better in DM - but I am going to ask for an intermediate version of this soon - I have a weird custody schedule so the ABAB format works perfectly in it and allows me to line my press/squat days at the gym that other formats won't.
    PM me when you can, I'll help you work something out. I have the intermediate upper/lower but based off of your schedule I might have a more useful alternative for you.
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  11. #671
    Unregistered User Cleveland33's Avatar
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    Originally Posted by GrouchyUSMC View Post
    PM me when you can, I'll help you work something out. I have the intermediate upper/lower but based off of your schedule I might have a more useful alternative for you.
    SWEET - I'll get you a DM over the weekend
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  12. #672
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    Sound Good.
    Both Workout plans A & B for beginner PowerBuilder are effective & result-oriented, which also help in gaining bodyweight.
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  13. #673
    Unregistered User Cleveland33's Avatar
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    Originally Posted by GrouchyUSMC View Post
    PM me when you can, I'll help you work something out. I have the intermediate upper/lower but based off of your schedule I might have a more useful alternative for you.
    I'm still interested but I am still riding this out and I want to milk it as long as I can before moving to something else. Had a few set back days but still progressing (switching to all lifts at home changed somethings around, like dead lifting with an axel)
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  14. #674
    Registered User barbwaters's Avatar
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    great thread! very informative
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  15. #675
    Registered User chrisjustlifts's Avatar
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    Awesome split. Programs like this have definitely gotten me back in the game.

    I'll be trying the rep scheme on the exercises listed, it seems like a nice change of pace. I also like the "built in deload", due to the weight moved down if/when there are missed reps.

    Really excited to get started on this, that first post was HYPE.

    I'm coming from a 3x5, 5x5, and 3x3 program that had heavy triples and heavy singles built in every second Friday. I think this will provide a nice run for the rest of the year to get some size and build up my strength with the progression.

    Anyway, I'm rambling

    Just wanted to drop by and say this is inspiring! READY TO WORK.
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  16. #676
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by chrisjustlifts View Post
    Awesome split. Programs like this have definitely gotten me back in the game.

    I'll be trying the rep scheme on the exercises listed, it seems like a nice change of pace. I also like the "built in deload", due to the weight moved down if/when there are missed reps.

    Really excited to get started on this, that first post was HYPE.

    I'm coming from a 3x5, 5x5, and 3x3 program that had heavy triples and heavy singles built in every second Friday. I think this will provide a nice run for the rest of the year to get some size and build up my strength with the progression.

    Anyway, I'm rambling

    Just wanted to drop by and say this is inspiring! READY TO WORK.
    Awesome, go get some!
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  17. #677
    Registered User pseudoephedrine's Avatar
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    Hey Grouchy! How would the progressions in weight change for the main lifts if i can't increment in the originally stated increments? The only plates i have are 5kg, 10kg, 20kg and 25kg.
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  18. #678
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Originally Posted by pseudoephedrine View Post
    Hey Grouchy! How would the progressions in weight change for the main lifts if i can't increment in the originally stated increments? The only plates i have are 5kg, 10kg, 20kg and 25kg.
    Are you lifting at home or at a commercial gym? I’ve recommended chains to those who need extra steps in between.
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  19. #679
    Registered User ryudojo23's Avatar
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    I was thinking of getting into powerbuilding. ill start a journal today for sure
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