re: The Greyskull Methods- A Primer

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For example, if I’m doing weighted chins 2x6-8 do I want to select a weight that I think I’m going to fail with at the 6-8 rep range? And do I increase the weight weekly like the main lifts?

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quote:

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But with weighted chins, at least for me, its different than a linear progression on one of the barbell lifts.

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This is correct. Until somebody can do 12-15 deadhang pullups I have them program them like this

FM sets throughout the day
On days weighted chins are called for during the workout

We do 1 rep below failure with just bodyweight. We do sets after each set of barball work.

So for the three sets of press, we would do a set of chins in between.


Once you can do 12-15 chins, start with weight progression. I like to do this

Start with adding weight(2.5 lbs) every workout shooting for a minimum of 6 reps. Once you have to do your first reset I like to do the following

Remove 25% if above 40 lbs
Remove 50% if below 40 lbs

However many reps you did before with that weight we will do. (day corosponds only to the day chins are called for)

Day 1 after reset
set 1- number of reps from previous attempt +1
Set 2- number of reps from previous attempt
Set 3- number of reps from previous attempt -1

Day 2 after reset
set 1- number of reps from previous attempt +1
Set 2- number of reps from previous attempt
Set 3- number of reps from previous attempt

Day 3 after reset
set 1- number of reps from previous attempt +1
Set 2- number of reps from previous attempt +1
Set 3- number of reps from previous attempt

Day 4 after reset
set 1- number of reps from previous attempt +1
Set 2- number of reps from previous attempt +1
Set 3- number of reps from previous attempt +1

Day 5 after reset
set 1- number of reps from previous attempt +2
Set 2- number of reps from previous attempt +1
Set 3- number of reps from previous attempt +1


Day 6 after reset
set 1- number of reps from previous attempt +2
Set 2- number of reps from previous attempt +2
Set 3- number of reps from previous attempt +1


Day 6 after reset
set 1- number of reps from previous attempt +2
Set 2- number of reps from previous attempt +2
Set 3- number of reps from previous attempt +2

Day 7 and beyond, add 5 lbs or continue to add reps in scheme above.