Gslp

[Eric Montgomery]

Same weight for all three sets, which means the first two sets obviously can't be your 5RM weight since you should be doing ~7-10 reps on your final set.

[Kiko Llaneras]

Thanks, that make sense

I will be working that way in the future.

[Richard Macaulay]

Hey guys and gals

Just wondering if anyone is still using gslp or using gslp for basic strength moves (press, squat, pullups, bench, deadlift) before metcons?

Richard

[Richard Macaulay]

All quiet on here?!?!

Richard

[Chris Mason]

This board is not as active as it once was. In addition, the whole GSLP thing was a fad in the CF world and probably has died off significantly as people moved on to other things. There was nothing wrong with it per se, but it was nothing special as far as strength training goes either.

[David Meverden]

I've recently run people through modified versions of GSLP. It's still a very solid program for novices and is my go-to program for someone I can't coach very often (or at all) in person.

It gives them steady practice in the big lifts, keeps increasing the weight on schedule to teach them what heavy sets REALLY feel like, and gives constant feedback because of the 5+ sets. It's also more interesting than Starting Strength or Stronglifts and doesn't slam them with as much squat volume.

My additions for the last couple of people who used it were mostly extra upper body work after the barbell sets (rows and a few light-ish sets of DB bench on bench days and chinups with lightish DB shoulder press sets on press day) and this band pull apart series after every workout: https://www.youtube.com/watch?v=BVehf-8FAxQ

[Richard Macaulay]

Been using it myself and enjoying it. I have slowed down the cadence of the reps as I found lifting with normal (roughly) 2/2 cadence that on 5+ sets my form dropped as I approached failure and back arching on press etc started to hurt my back.

Also interested in trying the 'Delorme' program.

Rich

[Roger Dreis]

Ive been trying the following variation

Workout A
Bench 2x5, 1xAMRAP
Bent over rows 2x15
Squats 3x5
Curls 2x15

Workout B
Shoulder Press 2x5, 1xAMRAP
Pull Ups 1x10, 1xAMRAP
Deadlifts 1x5 (Warm up sets of 3 going up 10kg each set)
Calf Raises 2x20

[Richard Macaulay]

Hey board

Anyone still enjoying the gslp programme?

I use the 2x5, 1x5+ rep range with my rugby athletes during our off season. A couple of main lifts using the gslp rep range followed by a short metcon.

When the season starts we drop the metcon, add a couple of other lifts and stick with the 2x5, 1x5+ rep range. We do move onto a different rep range as the season continues and it takes longer to recover from our games.

The guys love the 5+ set. It becomes a little main event in itself.

Richard

[David Meverden]

Originally Posted by Richard Macaulay

Hey board

Anyone still enjoying the gslp programme?

I use the 2x5, 1x5+ rep range with my rugby athletes during our off season. A couple of main lifts using the gslp rep range followed by a short metcon.

When the season starts we drop the metcon, add a couple of other lifts and stick with the 2x5, 1x5+ rep range. We do move onto a different rep range as the season continues and it takes longer to recover from our games.

The guys love the 5+ set. It becomes a little main event in itself.

Richard

A couple years later I still think it's a very solid novice program.

I have a couple neighbors who lift with me and I keep their programming pretty close to a GSLP format. I always end upper body stuff with a 5+ set. It's fun, keeps them focused, and makes resets more enjoyable. I don't use the + sets for deadlift and often not for squats either because I don't want them putting their back or anything else at risk doing ugly *** reps just to hit a rep goal. If you're policing all those + sets this might not be a problem, but I'm lifting too so don't watch everything.