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There used to be ebooks on Amazon for 8-10 bucks best I remember
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re: Looking for change of pace workout plan
Posted by Blue52 on 4/16/26 at 4:08 pm to boxcarbarney
One of my favorite programs I’ve done. Lots of options for the circuit and the interval keeps it interesting. I’ve usually ran it with the regular 5,5,5+ for the top set or with 531 percentages
Greyskull LCI may interest you as well, it has a circuit and an interval component after the main lift for the day.
There are a few books they’re the ones by K Black. I can’t remember which one the base building program is in though. They’re available as Ebooks on Amazon
Yeah should be pretty easy to find. I usually run GreySkull but I’ll mix that in once in a while. Does a lot for your joints to get a break from heavy lifting. The running is meant to be easy by heart rate. Walking at first is fine.
Tactical barbell has a portion of their program called base building. It’s basically really high rep work with a lot of zone 2 and bodyweight stuff for a 6 week block. I’ve done it a few times in the past to change things up.
re: Favorite Apps for Tracking Calories and Macros?
Posted by Blue52 on 4/14/26 at 7:43 pm to dangerousdon
I tried mikes macros based on a recommendation here, stuck with it because I think it’s easier to save a custom meal for the future. If you eat the same stuff a lot saves some time
Daily chin ups greyskull style
Ran one today, 1.21.28. Long way to go lol
How often do you think I should actually do the challenge
Thanks I’ll give it a shot
Any idea how to progress on it? I was thinking just run one maybe walk a lap and run another and just keep time on the runs? No experience really running this distance
GreySkull Challenges
Posted by Blue52 on 2/4/26 at 9:06 am
Thinking over giving the mile run and 400 challenges a go. Will most likely never get there but just a good goal for conditioning. Is doing each of these once a week enough for general conditioning and actually enough to make some progress towards the time or should it be more? Doing a step count daily as well as weight training 3 or 4x a week either LP or LCI style. The krypteia was a fun plan for a month or so but my knee did not like all the squats.
The cycles for this 3 weeks and a deload or a 6 week cycle? It says to run through the first phase 2x I assume this is 6 weeks of training?
Thanks I’ll run the original through since I started it already. It was a nice change of pace I’ve been on the LP for 6-7 months
I was going to ask your opinion on the redux, do you think that’s a better template than the original? I’ve done the LCI before with 531 as the main lift and it was similar. I did the bench workout last night with an 85% TM and it smoked me with 35lb DBs for the squats and RDLs but I was able to finish it in at least 45 mins probably less.
Thanks for the time man, I assume this is ok to run in cut? I’d like to drop 15-20 more lbs but the overall goal is to be able to run around with my kid for years to come as he’s 2 and I’m an older dad (36), stay in shape for my hobbies which are hiking/hunting/etc, and look better than the average dad.
Thanks I will either switch in the next little bit or possibly at the first of the year. Should I try to get actual maxes or just use a calculator on those numbers? And do you recommend the 85% TM or lower? I know in the past I’ve used 90.
Thanks for the break down. Would you recommend running everything back up with GreySkull before switching to this or is it personal preference? Last time I failed at 245 for sets of 5 on bench, 170 for sets of 3 on press, deadlift 370 sumo 405 conventional on a top set of 5, and squats 345 for 3s.
I have forever, those are the templates I was referring to. I was looking hard at the krypteia template or the fat loss template. I’m looking for general conditioning and 3 days a week is the best fit for my life right now with a young kid. I’d like to get stronger obviously but a slower progression is fine with me at this point.
Recommended Progression
Posted by Blue52 on 10/14/25 at 7:53 am
What do you all suggest? I plan to run the power building GreySkull through a reset then regular GreySkull with the standard lifts back again after that. After however many months this takes I would think 531 but there are so many templates now which ones do you guys prefer? I’ve done 531 quite a bit years ago but it was from the old original tnation articles.
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