Oh also is it ok to sub the chin ups for lat pull downs? I have a straight bar so can use the same grip, I just don’t have anywhere to do chin ups
This is what I would say as well. Get strong on the big barbell lifts, and compliment them with getting good at calisthenics (especially pull ups, dips, and push ups). You say you want to be less fat. Get faster. Sprints (hill sprints are great, but any will work) and just getting faster at running 1 mile. Skull crushers, lat raises, etc… are fine tuning movements you can throw in later if you ever feel like it. I guarantee it if you increase your barbell lifts, improve your pull up numbers, and signficantly decrease your mile time you will meet 95% of your goals, if not more.
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Is that a money back guarantee?
I’m starting the grey skull thing tomorrow :).
Side note, I found an app called boostcamp that has it programmed in but it alternates all of the lifts. From everything I’ve seen you shouldn’t alternate the squat and deadlift so it’s squat twice and deadlift once all the time.
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Small update for those who care and those that don’t.
Been doing the grey skull since my last post. I took a break of 10 days at the start of December due to a family member being in hospital (all sorted now) but other than that and 1 week of only lifting once due to work I’ve stuck with it.
Numbers are as follows
Overhead press is 31kg 3x5
Squat 32.5kg 3x5 (I restarted with the bar hence lower numbers vs other lifts)
Bench 51kg 3x5
Row 33.5kg 3x5
Deadlift 77.5kg 3x5
I was doing chin up negatives but the last time I did it I hurt my lat. I had a crappy day at work that day having to lift a load of heavy boxes around so was probably that. On the chin up days I’m just doing lat pull downs at about 8 reps until it feels good again.
Bench has been a struggle since 47.5kg but I’ve not missed a rep and whilst it’s difficult it’s felt the same at each weight increase since 47.5 so hopefully I’m getting stronger each time it goes up.
Squat is ok, still getting used to the technique. Doing it with no shoes
Deadlift feels ok but like the bench it now feels like I’ve got to the point where I’m going to feel each jump in weight