Greysteel Texas Method for an overburdened mailman Greysteel Texas Method for an overburdened mailman

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Thread: Greysteel Texas Method for an overburdened mailman

  1. #1
    Join Date
    Jul 2012
    Posts
    2,036

    Default Greysteel Texas Method for an overburdened mailman

    • phoenix arizona seminar date
    • texas seminar date
    I took a week off of lifting because I started a brutal mail route. Was doing kind of a max effort method program before this. The most im going to be able to lift is 2 days a week so Im going to try to do the best I can here. I have slightly tweaked it a bit to allow for volume cycling the layout is below.

    tuesday
    volume squat
    press
    chins

    sunday
    light squat
    powercleans
    bench singles(do 3-4 singles trying to hit a new PR single)

    tuesday
    intensity press
    squat
    deadlift

    on volume day im just going to do 75, 80, 85%for 5,4,3 repsx5 sets then the intensity days ill go 85,90,95% for max reps then a back off set @-10%, deadlifts ill just do a top set and probably rotate SLDLS and heavy deadlifts every cycle
    and then the press/bench priority will switch every cycle

    today i did a light workout

    squat 275x5x2
    powercleans 195x2 185x4x2, 185x3
    press 175x1, 185x1, 187.5x1 no danger of stalling but i called it there
    did BW dips 22, 13, 7
    Last edited by Eric Larousse; 04-17-2018 at 04:07 PM.

  2. #2
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    296

    Default

    Hi Eric. Very impressed with your program and what you are doing.
    i am an oldie, so twice a week is good for me, though i don't have your awesome power.
    it's a nicely balanced & well thought out program.

  3. #3
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    Jul 2012
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    appreciate that man

  4. #4
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    Jul 2012
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    bench intensity
    255x5
    225x10

    press
    145x5x5

    easy

  5. #5
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    Jul 2012
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    squat intensity
    375x5(maybe 1 in the tank
    330x8(maybe 1 in the tank

    deadlift
    460x6

    chins chest to bar
    40x7, 40x4, 35x4

  6. #6
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    Jul 2012
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    2,036

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    shot baskets tonight trying to maintain my shooting touch started off well then i forgot how to shoot then i remembered again

  7. #7
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    Jul 2012
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    Press intensity(undershot my estimated rm a tad)
    160x7
    145x11

    Bench volume
    225x5x5 Super easy

  8. #8
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    Jul 2012
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    Power cleans
    200x1
    190x3,1,2

    Volume squats
    330x5x5

  9. #9
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    Jul 2012
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    For whatever it's worth. I am from doing this program as a situational intermediate which means that I am not willing to gain any bodyweight at 5'9" 190 which also means I know that I won't make as much long term progress as an intermediate thus sometime in the next few months I will then probably move on to either the pyramid model or tsftsb a a situational "advanced" lifter as recommended by the man himself Andy Baker.

    I do not really lift for health at this point or to win some powerlifting title but rather the gym is just an activity that enjoy to do in my free time. Honestly I'm pretty satisfied with my current level of strength but I could stand to recomp a tad sitting at 19% bf and I can probably drop that down over the mnext months to 15%ish in the meanwhile getting stronger over time and allowing myself time to do other enjoyable activities. If any thing Mayberry this log can help somebody else who knows

  10. #10
    Join Date
    Jul 2012
    Posts
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    starting strength nutrition camp
    Bench intensity
    270x3 easy
    240x8

    Press volume
    155x4x5

    Chins
    15,11,7

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