re: The Greyskull Methods- A Primer

What 77 said; do ladders in the morning or evening. Do them everyday.

Sit-ups?

Why not just do the strength/hypertrophy routine he outlines in the book.

Bench
curls
Squat

Press
Chins
Dead’s

Bench
Curls
Squats

Also do not forget the most important aspect of this program is the homework.

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Can you give me an example of the “submaximal” frequency “homework?”

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Sure. Do as many push-ups and chins as you can in 2min. Take 50% and work it into sets distributed throughout the day. For example, say you can do 80 push-ups in 2min, do 5 sets of 40 each day M-F adding a set each week until you reach 10 sets. After that point increase the reps 1-2 and go back to 5 sets and work back up.

I am by no means an expert when it comes to GSLP. I’m only on week 14 as a disclaimer. I will defer to lsu777 on this, but I don’t think there’s a reason Atleast JP doesn’t lay it out in the literature that I aware of why you wouldn’t do homework on lifting days.

I am sorry to hear about the death in your family. Condolences.

Your program looks good. It’s pretty much the exact strength/hypertrophy program JP lays out in the book. Are you planning on doing the curls and chins as the third exercise or did you just list it that way? It doesn’t really matter IMO, but I think JP prefers to leave the squats and deads for last so you leave nothing on the table.

Biceps benefit a lot from volume so don’t limit yourself at 10. It should be 10-15 rep range.

Lastly, JP made the program extremely flexible for a reason, but I believe the preferred homework routine in your instance would be Sunday-Thursday frequency pushups and chins. Friday and Saturday completely off from both gym lifting and homework. You’ll see especially starting out that FM homework will definitely affect your lifts until you get used to the additional volume, but pays huge dividends on aesthetics and strength.

I don’t have any advice on the conditioning programs for the burpee challenge. I’m going on week 15 and my conditioning routine outside of fasted walking is Wednesday I do rowing machine and Saturday I run 2-4 miles depending. I use the traditional MWF workout format.

Looks good

burpee challenge

If the burpees are your only form of conditioning, do the linked program twice daily.

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I am sorry to hear about the death in your family. Condolences.

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Thank you brother. Father in law was an amazing man and will be missed by the whole lake Charles community and today was a testament of that. Over 1500 people between the wake and the funeral including the mayor and other.

The chin-ups are hrd, especially after shoulder press. I struggled to even get 3 or 4, and I’m sure my form was bad. My arms were blasted.

Any replacement exercise you recommend?