I wanted to start with the Greyskull LP, doing the bench/squat

The only thing I see lacking is chest. I'd throw in dips or DB bench. And if you're really into back, you'd love power cleans. Consider doing DB bench and rows on bench/squat day, then chins and cleans on ohp/deadlift day.

>>40105134

when i did GSLP i did

A:
>bench/press 3x5
>squat 3x5
>weighted pull ups 2x8

B:
>bench/press 3x5
>deadlift 1x5 with powerclean singles to warm up
>row 2x8

weighted pull ups are the shit my man

Plug in whatever tickles your fancy really. My only suggestion is don't do anything that's going to fuck with the next compounds in the regimen. For example, don't go HAM on lateral db raises on Monday if you're hitting THE PRESS™ Wednesday. That being said, if you're not lifting heavy, add whatever you want whenever you want.

>>40105176
>>40105231
Honest question, how do power cleans work back?

>>40105759
Traps and spinal erectors mostly. They add glute, hamstring and quad work too. If I was just going to do one lower body lift it would be cleans, they're fantastic

>>40105134
baby amount of volume.

>>40106483
What do you mean?

>>40106718
You can do more reps. A lot more than you think you can. Do whatever you were gonna do originally. After that, lower the weight and do a lot of reps per set. At least 10 reps and 6 sets.

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>>40106718
Well that's the point of doubling the weight increase in the Greyskull program if your final rep count is higher than 10 right?

>>40106903
Oops, that was meant for >>40106962

>>40106969
Ugh fuck it's 2am >>40106903

Would it be a good or bad idea to add farmers walks at the very end of the routine, perhaps on deadlift days?

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I've had good results with Phrak's GSLP.

Personally I think dowing Rows and chins everyday is OTT, but at the same time I think its hard to do too many BW chin ups...

As for accessories/ plug ins, my rough rule of thumb is to spend 20 mins on 2 exercises on about 3-4 sets of 8-12 reps.

I was doing:
Monday: db hammer curl, skull crushers
Wednesday: back extensions, lat raises
Friday: db curl, dips

I'm 6'1 with lanklet proportions so my arms are noodles (pic related) - you might not need to do as much arm work.

And yeah stuff like farmers walks are fine, i'd do them on deadlift day

>>40108915
Nice. How long you been running it?

>>40105134
It's too much shit dude. You do 3x15+ (45+) reps each week in order to recover enough, but you thing it's a good idea to do TWICE that in raw pulling movements (rows + chins), not accounting for the upper back strain coming from squats, OHP and most importantly fucking deadlifts.

Just do something closer to the original program with back assistance:

Mon:
Bench/Press 2x5, 1x5+
Squat 2x5, 1x5+
Row 2x6-8 (double progression, still 12-16 reps)

Wed:
Press/Bench 2x5, 1x5+
Deadlift 1x5+
Chin Ups 2x6-8 (double progression, still 12-16 reps)

Fri:
Bench/Press 2x5, 1x5+
Squat 2x5, 1x5+
Row 2x6-8 (yadayada)
arms (2x8-12)
Facepulls 2-3 sets

or do
>>40105231
if you want to progress faster on diddlies but slower on squats.

either way your shit is way too much

>>40108976
>It's too much shit dude. You do 3x15+ (45+) reps each week in order to recover enough
supposed to be reps of pushing (press/bench)

>>40108970
Hi.

Tbh I was doing it before i knew of phrak's GSLP. I made pretty good gains in 2011-12 before i moved to L O N D O N and stopped lifting after a back injury (srs one of my biggest mistakes, don't be retarded like me).

Anyway i got back to the gym and basically maintained a 80kg bench press and a 55kg ohp...

Pic related is me in June. I decided to cut and basically have a fresh start. I went to a physio and he gave me the all clear to (front) squat and deadlift.

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>>40109013
Ffs... pic of me in June

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>>40109017
And here is a pic for you lads literally just now.

On nye i did bench 115kgx1, ohp 70kg x4 and i front squat 125kg x3 and deadlift 155kgx6

Tommorow i start phrak's gslp template but with texas method programming for ohp and bench.

hello

im super drunk but i want to hellp mey /fit/ friends becauswe they help

greyskull lp is better than stronglifts because it helps you beat plateaus harder than stronglifts becasuser of the AMARP proramming BUT this will usually leave you too exhuasted to do back work

I would do sensible AMRAP-1 aka "AMQRAP" reps then hit something like a cable row machine or barbell rows to hit that back. just take it easy then add back accessoriees like good normies.

also i agree with you the back ahs many muscles that juxtaposittion with each other, it's like the Syrian state atm, loads of diffrent factions vying to be big cunts