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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 06-09-2017, 12:27 PM   #991
Andrew Bell
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Join Date: Jun 2010
Location: Houston  TX
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Re: Gslp

I still say GSLP is a good program also. Phraks version I also like alot:

Quote:
Phrak's Greyskull LP Variant

This is a bare-bones implementation of the greater Greyskull template. It is best used as an introductory lifting program to build familiarity with the standard barbell movements.

The Program
Perform the lifts in the order they are listed.

Day 1
3x5+ Chinups OR Barbell Rows (alternating)
3x5+ Overhead Press OR Bench Press (alternating)
3x5+ Squats

Day 2
3x5+ Chinups OR Barbell Rows (alternating)
3x5+ Overhead Press OR Bench Press (alternating)
1x5+ Deadlifts

Day 3
3x5+ Chinups OR Barbell Rows (alternating)
3x5+ Overhead Press OR Bench Press (alternating)
3x5+ Squats
The "+" denotes that last set for all lifts is AMRAP - As Many Reps As Possible. Note that this is should not be to true muscular failure, and you should leave 1-2 reps "in the tank" on these sets.

Alternating Lifts
Alternate between Barbell Rows and Chin Ups between each workout.
Alternate between Bench Press and Overhead Press between each workout.
Pair Bench Press with Barbell Rows and Overhead Press with Chin Ups.

Schedule
Three days a week.
Rest one day between each workout.
Ex: M-W-F workout, T-Th-Sa-Su rest.

Progression
Add 2.5 pounds to all upper-body lifts between workouts.
Add 5 pounds to all lower-body lifts between workouts.
If you reach more than 10 reps on your AMRAP set, you may double the weight added.
If you fail to perform at least 15 reps combined across all sets, deload that lift by 10%.

Going Further
Chin Ups
If you cannot do chin ups, do negatives instead until you can.
If the equipment is available, you can substitute pull-downs with your palms facing you until you can do chin ups.
Adding Deadlift Volume
Switch deadlifts to 3x5+ instead of 1x5+
Alternate squats and deadlifts in the same way as the other lifts instead of doing squat-deadlift-squat.
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