I pulled this out of the Grayskull LP book
The Greyskull Reset as applied to a bench press that has become stuck at 210 lbs would
look like this (notations are weight x reps x sets, and all weights are in pounds):
First the lifter would calculate 10% of the bar weight, or simply work from the other
direction and determine 90% of the previous working weight as the start point for the
210 lbs x .9 = 189 lbs
I always have the lifter round down to the next nearest 5 lb (or 2 kilo) increment, so in
this instance the starting weight would be 185 lbs.
The next several workouts may look like the following:
185 x 5 x 2, 185 x 11 x 1
187.5 x 5 x 2. 187.5 x 11 x 1
190 x 5 x 2, 190 x 10 x 1
192.5 x 5 x 2, 192.5 x 9 x 1
195.5 x 5 x 2, 195 x 10 x 1
Notice a few things.
-The weights were being increased by 2.5 lbs per session (this will require the use of
-The repetitions remained constant at 11 for the first two workouts. This isn’t always
going to be the case, but it should be the intention of the lifter to beat or at least tie the
previous workouts rep max sets with the new, heavier weight each time they hit the gym.
-By the third workout, the repetitions on the last set started to decline. This is entirely
normal, and is expected. The repetitions will drop as the weights increase over time.
-After managing 9 reps with 192.5 lbs the lifter was able to hit 195 lbs for 10 on his last
set. This happens sometimes as well. It does not mean anything is wrong. It can usually
be chalked up to an especially good workout due to any number of variables. Accept
these when they happen, they are a good thing.
We’ll rejoin our lifter now as he approaches the weight that he was unable to complete
three sets of five with before…
205 x 5 x 2, 205 x 8 x 1
207.5 x 5 x 2, 207.5 x 7 x 1
210 x 5 x 2, 210 x 7 x 1!
Success! The lifter has now passed his sticking point and is breaking new territory again
with the bar weight. He will continue to add 2.5 lbs to the bar each workout until he
cannot successfully complete five reps on the last set. When this happens he will back the
weight up by 10% and begin the reset process again.
This ‘peaks and valleys’ approach to loading is invaluable in its ability to allow a lifter to
progress in strength and lean mass gain for quite a while without requiring any major
program component be altered.
work like this most
of the time. This is a systematic way to 'reset'. Anything similar you make up that works for you would be just as good.
-This supports the use of small plates in an incremental fashion. After a certain weight it really doesn't matter though, if this was a 410# bench this guy was stuck at, you wouldn't use incrmental plates, the signal (2.5 lbs) gets lost in the noise (410 lbs)