re: The Greyskull Methods- A Primer

Nice I know someone who works there. He’s in E&I

In the challenges book there's a clear progression of challenges in the pushup theme.

Pushup > decline weighted pushup > dips.

Would you say there is a progressove order to the other bodyweight work? Or the different running challenges?

Wanted to bump this.

Lots of people need to read this.

Also if you are reading this:

IF YOU ARE NOT DOING THE FM/LADDER BODYWEIGHT HOMEWORK, THEN YOU ARE NOT DOING THE GREYSKULL LP

Nope looks good, but lower the weight on press by about 20%. Want to be able to get about 10 on that last set.

Just push it and stay consistent. Add the weight and results will start creeping up.

6 days a week. You should only take 1 day completely off training but even on that day you should try to get some fasted walking or mobility work in if you can. Just keep the body weight stuff sub max and it won't affect your weight training. The bodyweight work really makes a big difference. Don't neglect it. Set up a chin up bar in your bathroom and do a few reps every time you pass it. Try to increase your reps by 5% or so each week

Eta: 777 knows weight training far better than I do and you should take his advice as gospel. I ran this program for a year after reading this thread and got great benefits so I highly recommend

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Yea I picked up the chin up bar today and got it set up. I can do about 8 chin ups so I should try to hit 3 or 4 multiple times per day 6 days per week. Same for pushups? maybe hit 15 multiple times per day? What's the burpees villain workout? The link on the first page of the thread doesn't work. I'm ready to do this thing!

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Correct on the chins, shoot for 10 sets of 3 for week 1 (30 total reps), 6 days a week.

Start with 100 total reps broken into easy sets, so prolly 10 sets of 10, do them correct with slight pause at bottom (1 count) and explode up.

Lay off the burpees for now. You will have time to layer those in later.

It's 6 days a week of bodyweight with 3 lifting sessions added on non consecutive days.

You can find everything greyskull here

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xcited to see what I can get rep wise moving back a little bit now.

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dont be afraid to reset even lighter than prescribed.

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I usually reset 20-30%. Much more fun blasting the high reps for a bit!

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yep

One thing that i have changed a little on is after you get to the second reset, Go ahead and do the reset. But add 5x10 or 10x5 sets starting at 50% of what you failed at after the main work for that lift.

so lets say you fail at 200lbs on bench and only get 4 reps, 2 weeks in a row.

you reset 15% to 170 and start the 2x5,1x5+ over. after you hit a rep record on the 1x5+, you immediately drop the weight to 100lbs and perform 5 sets of 10 or 10 sets of 5, your choice.

Every session you add the 2.5 every session if doing 10x5, add 2.5 lbs every other week on the 5x10.

so theoritically for 10x5 it would look like this

after reset

Bench day- w1d1

170-2x5, 1x12
100- 10 sets of 5
rest of workout

Press Day- w1d2- typical press day, unless you are restting it also, then it would follow same pattern

bench- w1d3
172.5-2x5, 1x12
102.5- 10 sets of 5
rest of workout


Press Day- W2d1- typical

Bench- W2d2-
175-2x5, 1x13
105- 10 sets of 5
rest of workout

press day- W2d3- typical

Bench day- w3d1

177.5-2x5, 1x11
107.5- 10 sets of 5
rest of workout

Press Day- w3d2- typical press day, unless you are restting it also, then it would follow same pattern

bench- w3d3
180-2x5, 1x11
110- 10 sets of 5
rest of workout


Press Day- W2d1- typical

Bench- W2d2-
182.5-2x5, 1x10
112.5- 10 sets of 5
rest of workout

press day- W2d3- typical



so on and so fourth.

you can reset all lifts like this. I recommend 5 sets of 10 for bench and squats usually. 10 sets of 5 for press and deadlift.

Do not reset squats and dealifts at same time this away. all other combos should be fine.

Another thign to do, after a reset, reevaluate your sleep, making sure you are getting the full 8 hours.

Quick question on the homework. I'm out of town for work this week and didn't bring a chin up bar. Should I double on push ups per day?

no, just do liek 150 situps a day.