re: The Greyskull Methods- A Primer

quote:

---

Thanks for the tips. I managed to hit 49 kg in OHP (barely 3x5) this week, but only 3 reps in the last set of 68 kg bench today. Last time I got 5,4,3 with the same weight, so kinda eh progress. I'll try 68 kg one more time next week, and I'll add the volume sets for bench/ohp/squat after next resets. 1min rest between volume sets is probably fine? I've done 3min for squat and 2min for everything else.

---

yea 60 to 90s rest between is fine.

quote:

---

I have switched accessory lifts a lot, been doing 2x10 or 2x12 for them (bicep curls, DB bench, tricep pulls, rows). Would it make sense to add more volume as well? Like I did DB bench but couldn't progress at all at 22 kg, then switched it out and now started doing it again but stalling at the same weight.

---

at some point you are going to have to eat more to get the lifts to go up. and yes volume will work, but i would be mindful of adding too much volume at one time. I would either pick the lower body lifts to add volume to or the 2 main upper body lifts. Would add any more volume to the pushing upper body accessories. if you want to add volume on accessory do it in the pulling motion.

quote:

---

Sleep is kinda ok, I just wake up many times a night so quality isn't the best, but that's how it's been for a very long time.

---

try meletonin. practice good sleep prep and stop drinking water around bed time.


are you doing the bodyweight homework? aka the frequency pushups and the chins?


also for reference, on deloads, i suggest you removing enough weight where you are in the 15 rep range on the + set. on the first 2x5 sets....practice a very slow eccentric, pausing at the bottom and firing up out the hole with as much speed as possible. for example on bench you should almost come off the bench you are pushing so fast.