Nomez

^ There are loads of, of similar one. Innov8 does some.

Oh right. Im not sure what the reason is behind phrak making the "accessory" exercises 3x5 where Johnny has them at 2 x 8-10 or similar. Im tempted to go with Phraks, and I think a majority of that is due to that very close to what I already know i.e. SS & SL. However I don't want any more T-Rex action! How you finding doing the upper first?

Unfortunately there is no magic way of finding out due to thing like your metabolism and what not. The best way is to use a calculator (I used the Mifflin st jeor formula) and eat to that calorie level for a week or so. Weight yourself everyday and take an average or same day every week and access whether your losing too fast (increase calories) or losing slow (which can be a good thing). So basically a trial and error for your body. Use myfitnesspal to track calories. I would also recommend tracking macros too.

Ta. How the routine going? Im been spinning my wheels on white version to use (Phraks or the vanilla with chins and curls). What your rough run time on a session?

Its not a soreness type, its a shooting pain when in the actual motion; in the hole. When I am out of it, its fine. I wouldn't say the knee affects my performance as I have a bad habit of blocking these kinds of things out. Just sounds horrible and one would associate it with being a bad knee as it doesn't sound good type of thing. I warm up on BW squats x 10, bar x 5, 135 x 5 and ramp up to working weight. You may (or may not) remember my bastardised program from my other thread but what do I do in terms of SQ? originally it was 3 x week of the 5x5 but the volume was killing me so I did a semi TM(??) ramp up where as above I do 135 x 5 and add about 20lbs x 5 until I hit my current 5RM and do one set of that. So it is still x5 but the load increases. I just assumed that I needed to rest the ankles a bit as during the FR SQ, I don't always experience it as I guessed that's because the centre of gravity has changed and I don't have to engage so much dorsiflexion. I have also currently taken a couple of weeks off (Mrs is due soon so she is on a feels train) and looking to start back tonight on the greyskull, which includes squats so I will see how I fair. Thanks

Did you managed to figure out the starting weights? Ive just read GSLP 2nd edition and I am happy with what I should be doing (in the process of writing it all done then plugging into an app). I really like his method on the frequency chins, as im a phaggot with upper body movements. Just don't know whether to start with 50% weight of my 5RM on the 3 lifts.

So coming back to this...... I eased off the back SQ 3 x a week and did a FR SQ on M, Power Clean SQ on W, and Back SQ on F. The ankles only hurt really on the back squat or when I was fatigued on the Power cleans. From reading around, my dorsiflexion has been affected somehow. When I ask my ankles to flex when deep in the hole, it hurts. This is in the back squat mainly where I break at the hips as opposed to the front where I break at the knees. Combine this with a clicking left knee, I feel like squats are ruining me I haven't let them go as its ive done them every session. Is it Physio time? P.s I just bought some WL shoes with a heel to decrease them amount of dorsiflexion I am asking for (im not done with SQ yet lol)

I use flat soled shoes like chucks and wrestling shoes for squatting and deadlifting but I have been getting some issues with dorsiflexion on the squat so have invested in some WL shoes. But I read somewhere think it was from Reg Park or someone, that you want to be as close to the floor as possible (like barefoot) as you need every mm you can to help in your favour during DL.

I managed to get a copy of the cube and began to read it. One thing I read is that lilly says don't let the knee travel past the toes as this increases patella something or another. I thought that was a myth? Even the like of Candito says this?

My first exercise is always SQ and there are time when I hog the rack due to heavy sets, and there are times when I am waiting 40 mins because people are doing declines, flat, incline, recline, redline bench press. I don't moan as I know its swings and roundabouts, thus, I don't see how you are doing a dick move use the equipment for the intended purpose.

Watched the video and you have strong form to be honest. I haven't read the replies above though (tl:dr) so I might be regurgitating but sounds like fatigue. However, I would say try adding in pause squats on light loads. Reason I say this is for me, it helped me concentrate coming out the hole after I sat in it for about 5 seconds instead of using the momentum of the eccentric movement. Also someway or another it carried something over to my DL too.

Sounds like he was doing touch and go deadlifts with a mixed grip. The walking has me stumped though lol. I thought with RDL, you dont touch the ground and have a slight bend in the kneeds to stretch the hams?? I don't do them so I might be wrong.

I ate like a mad man and paid the price however, I have read that you should be in a deficit in the early stages of SL as the weight isn't intense and up the calories to match the intensity for recovery and muscle building (surplus) which I did. Overeating in the early stages wont help with the fat gain.

7x??!!! u wot m8. Reminds me of the ripptoe Trex strip. :lol: I cri evrytme.

I am looking to start Grey Skull real soon, what variant I don't know yet, however I am unsure on how I am suppose to calculate what weight I should start with? Do I start real low? Or a weight that I can do an 8 RM with? I know I will be adding in snatch grip high pulls into the program though along with the power cleans before DLs. Don't want to do too much incase it effects my SQ (which I cant comment on as I haven't hit the SQ last, its always been first and has always effected the next exercise if I am wiped out) And can this be don't on a deficit? Sorry didn't mean to hijack your thread.