re: The Greyskull Methods- A Primer

Do the bodyweight homework everyday. You do conditioning after deadlift day and on day 6 so usually Saturday. Conditioning is held to 10-12 min max unless trying to complete a challenge.

What you do on the rest days is.....wait for it.....wait for it....you rest and you recover. Go for a walk, ride the airdyne for 20-30 min to get rid of soreness, swim, sit in the hot tub doesn't matter. Just rest and recover.

You are in rfl right now, what you expect lol.

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lsu777

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Can you explain DC calves? I've searched and found a ton of variation in what people are doing. I'm trying to just do extra-slow reps of 15-20 of a different type of calf raise each workout. But I'd rather know the actual protocol.

Also, I'm absolutely exhausted after my workouts and really can't get good conditioning in. Is there any problem with just doing my 2 conditioning days on non-workout days. I'm doing the aesthetic version verbatim, with an L-sit thrown in and 2 sets of ring rollouts, along with a set of "DC" calves. After all of that, 10 minutes of high intensity cardio/intervals isn't happening. I really don't want to cut down on the volume because I seem to respond much better with more volume than less.

DC is pretty simple

1 set consisting of 15-20 rep failure.

1 rep consist of

Explode up, stay at peak for a 5 count, lower slowly over a 5-6 count. Stay in the bottom stretch position pushing down on the heal like you are forcing it down for 15 count.

Yeah. And now the gf won’t stop playing grab arse.

Would you mind giving me your opinion on my program? I’m going into week 6 and am wondering if I should tweak it.

Monday
Power Cleans 5x1
Bench
Squat
V-bar lat pulls
Tri pushdowns
Ez bar curls

Wednesday
Power Snatch 5x1
OHP
Deads
Shrugs
RDLs
Calf Raises
Rows

Friday
Power Cleans 5x1
Bench
Squat
Tri pushdown
V-bar lats
Ez bar curls

Supplemental lifts are typically 2x10 and I throw in core work at end like weighted crunches. And I invert OHP and bench like the book said.

Sorry but what is emom? Never heard that term before.

How many sets should I do? Or minutes?

Oh. That’s a lot.

I've been following greyskull for 9 weeks now. I'm coming up to my deload week where I plan on completely resting and taking 5% off when I come back. Do I continue to do the body weight homework during this rest? (I've been doing ladder for push ups and chin ups).

Btw I'm loving this I've put on 25 lbs 5 rep max squat, 10 bench and haven't had to deload deads yet.