re: The Greyskull Methods- A Primer

I have my plan in place to start next week to ease back into it. Back injury rehab 5-6 days per week is still the priority so I will try to get 3 days of lifting in, but I won't beat myself up over it if I only get 2.

A/B/A format for now until I feel confident in my ability to squat heavy again, then I'll switch to A/B. I'm subbing hip thrusts for deadlifts. For now the lower body work is just going to be light 5x5 straight sets.

Bench day plug ins:
DB Lateral raise 2x10-12
Incline close grip bench 2x8, 1x8+
Seated horizontal row machine 2x6-8
Preacher Curls 2x10-15

Press day plug ins:
Weighted Chins 2x6-8
Face Pulls 2x10-12
Horizontal chest press machine: 2x6-8
Skullcrushers 2x10-12

Im also doing lunge variations, light RDLs, sled work, back extensions, and hamstring curls as part of rehab.

Homework is frequency chins, push ups, and air squats. The body weight squats are important for me because I need to get my form back before I start going crazy with the barbell, and I notice my hips keep wanting to shift away from the injured side. No walking or conditioning yet as I've lost 20 lbs since the injury.