Thread: Gslp
View Single Post
Old 07-10-2011, 06:31 PM   #3
David Meverden
Member David Meverden is offline
 
David Meverden's Avatar
 
Profile:
Join Date: Apr 2008
Location: Charleston  SC
Posts: 2,801
Re: Gslp

It is a program somewhat similar to and largely inspired by the Starting Strength novice routine, but altered for the intention of not needing major weight gain for success.

A notable difference is that instead of 3 sets of 5 reps GSLP uses 2x5, and 1x5+. On your last set you go for as many reps as possible with good form. This has benefits of giving more feedback regarding progress, making resets more interesting (and possibly more worthwhile).

Program is summarized in a message board post located here: http://strengthvillain.com/forum/viewtopic.php?f=9&t=89 (WFS, except for some language in print and scary lookin' background pictures).
Quote:
Monday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness

Wednesday
Bench/ or Press 2x5, 1x 5+
Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins)
Deadlift 1x 5+ (with or without power cleans as warmups)
Neck Harness

Friday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness
The E-Book expands on the above program and has suggestions for all kinds of add ins: volume training for pushups, adding conditioning, adding elements to help with fat loss, etc. E-Book can be purchased at their E-Store here: http://strengthvillain.com/?page_id=20 (WFS mostly. Same cautions as last website link).
  Reply With Quote