DarkSk0ll

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

Any suggestions for FM work to replace chins and pushups for a while? I've got Rotator cuff issues so I've been thinking some rehab stuff:

Pushups - Bear Walk
Chins - Band external rotations

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Here is mine

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I'm not LSU but this looks really Solid! Bust your balls with it as long as it works! Come back for suggestions when you hit a sticking point.

One good strategy for 1rm strength is the overwarmup: ramp up to a relatively heavy single that is doable any day (x1 @RPE 8 as some call it), then backoff to your regular 2x5, 1x5+ worksets.

Progress the single by feel.

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Currently I am doing 6 sets of 9 chinups and 6 sets of 10 pushups per day. For some reason I thought I am supposed to stay around 5 to 6 sets per day.

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You are doing it right for your numbers. However you can progressively up the sets to 10 sets per Day. I would not do more sets than that.

Reps per set there is no limit really, but when you start to get over 30, I would change to a more challenging variant, unless you are aiming for the 100 pushups/min challenge.

Progress as the book says, either add reps or sets each week, Aiming for about 5-10% increase in total reps/day. Now, sometimes when the number of reps per set is increased, you night want to backup the number of sets per day by one, especially if the sets get harder.

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Are their any two day variations to this?

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Base Program on two day split is simply:


Day 1
Bench 2x5,1x5+
Deadlift 1x5+

Day 2
Press 2x5, 1x5+
Squat 2x5, 1x5+

Add plugins as you see fit.

Daily Bodyweight pushups and chins are highly recommended

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Should I continue with Greyskull or switch to something with more volume?

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Do a Reset and keep Hammering it, beating your previous Rep Records! In your case you don't need to take a week off IMO.

You have to give your body more time to change itself. Your progress is great so far in 3 months. Just stick to this and you will see results on your body.

Also I would add in FM pushups 5-6 days a week If you can. Give yourself a number to hit each day, it does not matter how you reach it, just keep the sets away from failure. I would start with your Max number of pushups in one Set x 2 as the Daily target. Then Increase it every week by 5%.

Thanks! After having some setbacks previous three years, this meant a lot to me.

But now onwards to international stages!

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Any benefit to doing pushup ladders everyday instead of chins?

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I'd say it depends if you want bigger chest/triceps vs back/biceps.

Also which muscles need extra work considering the program as whole. The above plan seemed to be more push heavy on weight training days.

As an option, you could alternate pushups and chins every other day.

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What do y’all think about this Greyskull-themed eight-week 15K training program?

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Your plan looks reasonable with a well thought progress.

However, I would like to offer some advice how I would improve it.

Strength:
-For running you would want to focus more on the neural efficiency than hypertrophy, so 5,5,5+ would be better. You could even run it up to 3,3,3+ as in Greyskull for powerlifting. Lower reps also generate less soreness, so you would be able to run a little better.
-For upper body it doesn’t matter (unless you are an elite runner who does not want upper body muscle weight to slow him down), you can do whatever you like, it does not really affect your running recovery. The Fm style Homework you posted work really well!

Endurance:
-You would like to have some medium length hard intervals (in place of your medium distance run on wed) in there to increase your VO2 max (heart and lungs) and anaerobic threshold. I would start with 4x4min/3 min rest. Go as fast pace as you can maintain ALL sets (you can also start a little slower and progress each set). Sample workout and progression below.
-The “long tempo run” on the weekend should be at your goal pace for the 15K (mainly for running economy and muscular aerobic endurance, also some VO2 max effect). The progress you have for it looks good.
-The third running session can be slower pace for some “skill” practice for running economy and some more aerobic volume (your short session)
-You would also want to have some 30-60min slow easy aerobic sessions in the week with any type of activity for the legs to increase the muscular aerobic endurance (elliptical, bike, walking or jogging if you can handle more running volume) – Like the Gresykull fasted walks, but you can do these at any point and these need not be fasted as your main goal is endurance and not fat loss. You can even finish your strength session with one of these.

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Do you think I should lift on Monday and Wednesday and run on Tuesday, Thursday, and Saturday or keep it programmed how it is? If I do this, I could leave Friday open for some additional rotating upper body work using the A, B, A greyskull format.

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Both will work, you have to try what you like better.

Here is a sample week of endurance for your original scedule:

Mon: 2+ miles, moderate effort (as in your plan)
Wed: 4x4min intervals
Sat: Tempo run (as in your plan)

Sample interval session:
Easy jog for 10-15min warmup.
Then, Increase pace each 0:30 for 3 min, last 0:30 with interval target pace
Slow walk/ jog for 3min
Rest 2min
Intervals 4x4min/3min recovery (slow walk/jog)
Cooldown for 10-20min slow walk/jog

Progress for the intervals:
wk1-wk2 4x4/3’; wk3 5x4/3’; wk4 off/easy 2miles; wk5-6 4x5’/3’; wk7 5x5’/3’ wk8: 2 miles with your target 15K pace (after some warmup)
-You would also want to try to increase the average pace each week slightly, or keep it the same when you go from 4mins to 5 mins.

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I've only made it up to 2 sets of 60x12 after 6 months. 

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I would add 3rd set. Go all out each Set. You can drop weight if reps go down too much on the 2nd and/ or 3rd set.