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After 8 months, it's time and i've decided i am going to move onto grey-skulls starting in 2 weeks. What i want to know is what the fuck does it mean by alternating?
Is this what they mean?
Week 1:
A) OHP, Chins, Squats
B) Bench, row, DL
C) OHP, Chins, Squat
Week 2:
A) Bench, Row, Squat
B) OHP, Chin, Dl
C) Bench, Row, Squat
Week 3:
A) OHP, Chins, Squats
B) Bench, row, DL
C) OHP, Chins, Squat
Week4:
A) Bench, Row, Squat
B) OHP, Chin, Dl
C) Bench, Row, Squat
etc..
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>>38755532
>Is this what they mean?
Yes
>>
bump faggots
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>>38755617
Cheers brah, also can i add squats to day 2? i want to squat 3x a week.
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>>38755532
Post your sym strength. Might be getting too advanced for greyskull if you've done 8 months of SS
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>>38755650
Not op, but I've been doing the grayskull lp /fit/ edition for a few months. I'm at full 'intermediate' on symm strength. I have been making slower progress and having some stops, though it could be diet, is it time to switch program?
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>>38755532
Rowing before deadlifting, rip lower back.
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>>38755678
If you can make daily gains. You need to do an intermediate program.
If you like the 3 day a week style. Have a look at madcow or TM. I'm currently on madcow which I prefer over TM because the volume day fucks me over for a good 4-5 days
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>>38755696
Can't make daily gains *
Doesn't particularly matter what sym strength says desu. Everyone is different but it's a good indicator
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>>38755650
I cant be fucked going on that website but my lifts;
130kg 3x5 squat
170kg 1x5 DL
90kg 3x5 bench
68kg OHP 3x5
I also want to add the following exercises to grey-skulls, Curls, Skull-crushes, Pull-ups. Where would i add them?
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>>38755721
What's your weight
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>>38755731
80kg
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>>38755734
Look, if you can make daily gains, milk SS until it fails you. You are doing it with Pullups and Dips right? By the sounds of it though, you could easily hop onto an intermediate program. If you like the 3x a week. Check out the full body ones in earlier pic
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>>38755758
>milk SS until it fails you.
No, it's fucking boring. Plus i want to work more on my upper which grey-skulls will help me with which SS lacks. I am also doing pull-ups and dips with SS.
I also don't want an intermediate program nor a program which requires me to use machines. I workout at home, and only have a bench, squat rack, weights and a barbell.
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Can I run lyles GBR with 3x5 main lifts for strength gains?
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>>38755532
8 months? Unless your lifts are shit you can probably switch to an intermediate program instead of hopping on another beginner program.
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