re: The Greyskull Methods- A Primer

dont add anything as main exercises but instead want you to start using medballs after your very initial warm up. assuming you have a place to throw them against a wall....we want to do scoop toss and you want to try and throw as hard as you can or as far as you can if you have space to stretch a long tape measure.

we want to do about 5 with heavier and 5 with lighter balls

if you only have a place you can slam balls into the ground then you will want to do rotational slams

other items you can add

1. bear crawl and reverse bear crawl for mobility
2. iso holds in the rotational positions
3. reverse lunge iso hold
4. reverse lunge iso deadlift
5. cable chops


med balls will be best though. look at bill miller cscs on instagram to get ideas.

I do plus a lot more but I’m 42 and have been lifting since I was 13, I do a bunch extra to stay healthy

You won't realize how much you needed it until it's too late

either do like bama said and drop back and shoot for rep record or

my preferred method would be to move to a dependent RPT scheme.

so set 1 would turn into your money set and heavy set

1) set 1- 3-6 reps. meaning you start with a weight you can get 3/4 times and stick with that weight until you can get 6 reps with it. this set determines when you move all the sets up 5 lbs

2) set 2- 6-10 reps. we are going to use weight we can do 6 times. we will stay with this weight until you move up in weight on set 1. we try and set rep records every time on this

3) set 3 8-12 reps. again we dont stop at 12 we push until failure on all sets and record for rep records


here is a good write up from martin berkham on RPT

LINK

when you get to a point you need a break, simply go back like 6 weeks and set rep records with each weight. sure reps will be higher but they will naturally come back down as you add 5 lbs each time.


last thing you can do, is simply stay at same weight for the 2 week cycles, do the lift with same weight all three times in a two week period trying to get better at form and hitting more reps each time. or stick with the weight until you can get 10 reps.



or just buy some fractional plates off amazon, they arent much.

I do it like this as well, but I add load already after making 8 reps.

Glad to hear it. If it's working, keep doing it, your consistency will pay dividends.

quote:

---

1. For chinups, I'm only getting to 3-4 on my AMRAP set. Should I begin to add weight as soon has I can do 5 reps? or should I wait until 7 or so?

---

no, dont load until you can get 8 strict chest to bar with full dead hang.

quote:

---

2. Regarding the homework bodyweight stuff. I'm concerned that it will interfere with recovery, particularly for the chinups which I'm already not completing my AMRAP set. Should I hold off on these until I can complete the working sets, or continue with the homework. For chinup homework, I'm doing 3 rep sets using the FM.

---

do not hold off. these should be very very easy sets and should not interfere with recovery. if you currently do 3-4 on amrap, these sets should be 1 rep from a dead hang. set a number of total reps for the week, say 50 for week 1. try and average 10 sets of 1 for 5 days. or 7 sets of 1 for all 7 days. just get the total reps in for the week using sets of 1. work up until you are getting total of 100 reps for the week using the 1 rep method using jumps of about 10 reps per week, so 4-5 week progression

then go back to 50 reps, but do sets of 2, to get there. adding total reps until you get to 100

back off again to 50 using sets of 3.

so on and so fourth.