re: The Greyskull Methods- A Primer

regarding dips, read the linked article below specifically the part i quoted

LINK

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Once you’ve reached this point, THEN you can/should consider moving on to more difficult variations, as well as bar dips

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And for the love of God, please do not email or comment me asking me my recommendations on how to structure something like this for handstand push-ups or ring dips unless you’re prepared to submit to me a video of you knocking out fifty easy parallel bar dips while reciting the Gettysburg address and not slowing down at all during your set.

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the reasoning is dips are a progression exercise. Most people have not maximized pushups yet. when you can do VC#3 and can do 100 pushups in 2 min and knock out 50 easy, move to close grip then elevated then elevated close grip like the article suggest when it comes to homework.

if you want a tricep builder to plug into the workout, do weighted close grip working toward VC#11 which is 50 no bullshite pushups with a 45# plate on the back.


from there hit them dips going after VC#16 which is 16 full depth dips.

other reason we wait on dips is because they are hard on soft tissue, very hard. A requist amount of strength in the joints needs to be built before going going hard after dips.


on barbell rows- adding them depends on your level of strength. read page 44 of the book. If you can do 8 weighted chins with a 45 hanging from you, have at the rows, if not leave it as be.

overall whatever you choose to do, run the template as is for 12 weeks, after that make adjustments as you feel neccessary.