CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

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

Reply
 
Thread Tools
Old 07-09-2012, 09:55 AM   #511
Joe Bernard
Member Joe Bernard is offline
 
Profile:
Join Date: Aug 2007
Location: Philadelphia  PA
Posts: 2,626
Re: Gslp

Quote:
Originally Posted by Tim Donahey View Post
Actually, its *because* it forces me through a ROM that I have difficulty attaining without the set movement. It stretches me out. I'm going to reset and switch to a barbell soon.
Oh ok, fair enough.
  Reply With Quote
Old 07-09-2012, 01:17 PM   #512
Richard Macaulay
Member Richard Macaulay is offline
 
Richard Macaulay's Avatar
 
Profile:
Join Date: May 2008
Location: North Berwick  Scotland
Posts: 2,627
Re: Gslp

I Love following this thread. To give my joints break after some recent heavy lifting, Im thinking of basing my training around the villanous challenges posted on the strength villain forum.

For those ther dont know a google search will bring them up. For those that do know, a swap of dips instead of pressups, and power cleans instead of squats should bring some interesting results in the form of improved conditioning, strength and size.

Richard
__________________
It isnt the mountains ahead that wear you out....Its the grain of sand in your shoe.
  Reply With Quote
Old 07-13-2012, 07:03 PM   #513
Brett Dartt
Member Brett Dartt is offline
 
Brett Dartt's Avatar
 
Profile:
Join Date: Apr 2008
Location: Tacoma  WA
Posts: 983
Re: Gslp

Eric, or anyone who actually really knows. Do the workout just go
A
B
A
Every week? Or do they go
B
A
B
On the second week. Etc
  Reply With Quote
Old 07-14-2012, 05:48 AM   #514
Graeme Moore
Member Graeme Moore is offline
 
Graeme Moore's Avatar
 
Profile:
Join Date: Jan 2009
Location: Newcastle  Tyne & Wear UK
Posts: 398
Re: Gslp

Quote:
Originally Posted by Brett Dartt View Post
Eric, or anyone who actually really knows. Do the workout just go
A
B
A
Every week? Or do they go
B
A
B
On the second week. Etc
Squat every Monday and Friday, deadlift every Wednesday.

Press, bench, curls and chins alternate, so ABA, BAB, ABA, BAB, etc.
__________________
"There are no shortcuts. The fact that a shortcut is important to you means that you are a pu**y." - Rip
  Reply With Quote
Old 07-14-2012, 08:35 AM   #515
Brett Dartt
Member Brett Dartt is offline
 
Brett Dartt's Avatar
 
Profile:
Join Date: Apr 2008
Location: Tacoma  WA
Posts: 983
Re: Gslp

Ahhhhh this makes more sense to me thank you..
  Reply With Quote
Old 07-14-2012, 09:52 AM   #516
Andy Gann
Member Andy Gann is offline
 
Andy Gann's Avatar
 
Profile:
Join Date: Apr 2008
Location: Kodak  TN
Posts: 1,998
Re: Gslp

What do you guys think of this? I'm 38, two kids, job, band, etc ... my scheduled 'off' day doesn't always happen as scheduled - lol. I'm thinking of altering the base gslp this way.

1 - Only doing 3 x 5 (not 5+ on the last set)
2 - Schedule day on, day off - alternate between press/squat day and bench dead lift day. If no interruptions - I would go every day other switching between the two workouts.
3 - Take 'off' day as it happens (wife calls and says to meet her after work which always screws up an average of one training day per week)
4 - linear progression on weighted chins 3 x 5
5 - Use DB single arm presses for assistance on press day + weighted chins and use rows/curls for assistance on bench day

My current lifts (5RM or where I am in this progression so far ....) Squat - 330#, Dead 395#, Press 142.5#, Bench 222.5# ...


I'm thinking that another 8 weeks of this will tap out my linear progression ... my main goal is a 300#+ bench so I'm doing frequency push ups daily.
__________________
The greatest of journeys began with a single step. LOG
  Reply With Quote
Old 07-14-2012, 10:03 AM   #517
Michael Kelley
Member Michael Kelley is offline
 
Profile:
Join Date: Dec 2007
Location: Virginia Beach  VA
Posts: 317
Re: Gslp

The 5+ set is where the magic happens.
  Reply With Quote
Old 07-14-2012, 10:40 AM   #518
Andy Gann
Member Andy Gann is offline
 
Andy Gann's Avatar
 
Profile:
Join Date: Apr 2008
Location: Kodak  TN
Posts: 1,998
Re: Gslp

Quote:
Originally Posted by Michael Kelley View Post
The 5+ set is where the magic happens.
Well - I know that's what JP says. But I'm 38, recovery is a little more difficult. Plus, I'm making up more volume by going every other day ....

For me 'where the magic happens' is also where my form breaks down ....
__________________
The greatest of journeys began with a single step. LOG
  Reply With Quote
Old 07-14-2012, 10:56 AM   #519
Richard Macaulay
Member Richard Macaulay is offline
 
Richard Macaulay's Avatar
 
Profile:
Join Date: May 2008
Location: North Berwick  Scotland
Posts: 2,627
Re: Gslp

Quote:
Originally Posted by Andy Gann View Post
Well - I know that's what JP says. But I'm 38, recovery is a little more difficult. Plus, I'm making up more volume by going every other day ....

For me 'where the magic happens' is also where my form breaks down ....
You could just try it and see Andy. You've run gslp before with great success, you know your body and what it takes to make progress.

Richard
__________________
It isnt the mountains ahead that wear you out....Its the grain of sand in your shoe.
  Reply With Quote
Old 07-14-2012, 02:54 PM   #520
Andy Gann
Member Andy Gann is offline
 
Andy Gann's Avatar
 
Profile:
Join Date: Apr 2008
Location: Kodak  TN
Posts: 1,998
Re: Gslp

Quote:
Originally Posted by Richard Macaulay View Post
You could just try it and see Andy. You've run gslp before with great success, you know your body and what it takes to make progress.

Richard
That's basically what I'm doing. I figure it has so many variations - I'll make my own .....

I wish I wouldn't have taken time off to train for a 1/2 marathon. I didn't lose a lot of strength but it sucks having to rebuild.
__________________
The greatest of journeys began with a single step. LOG
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 09:04 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.