re: The Greyskull Methods- A Primer

I too have consulted with John a couple of times and love the program. When I was laid off a few years back I made the best gains of my life on the program. I have since strayed and due to being older (44) and working a tough more physical job as a mailman, sporadic lower back issues etc my strength has suffered. This thread is invaluable and I have decided to commit to this for the next year. I had a few questions though. I’m just keeping it basic and doing the base program with frequency pushups, band assisted chin ups using nightly ladders and just a couple plug ins such as barbell curls and a row variant such as inverted body weight rows or chest supported dumbbell rows. I like doing and believe in going heavier for barbell curls, can those go to a 1x5, 1x5+ set up or similar to your close grip suggestion go to a 1 or 2x8, 1x8+ set up? 2nd question, if recovery becomes an issue can I have two days in between workouts and work off of a 9-10 day “week” or micro cycle? Last question, I am very weak in body weight movements, if I do frequency pushups is 4-5 x a day sufficient? If I can only do 15 push-ups before coming close to failure should I do frequency sets of 7-8 to begin? How should these be programmed to progress over the coming weeks?

Thanks