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Old 02-20-2014, 10:27 AM   #1
Chris C. Johnson
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Location: Greensboro  NC
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GSLP and Olympic lifts

Howdy folks,

After looking around at different programming to get my overall strength numbers up, decided to go with GSLP. Seems to fit my goals the best and has lots ways to customize it.

However, I also would like to keep up my Olympic lifting, and in the 2nd edition it lays out the following template:

Monday
Snatch: 7- 10 singles
Press: 2 x 5, 1 x 5+
Squat: 2 x 5, 1 x 5+

Wednesday
Bench Press: 2 x 5, 1 x 5+
Power Clean: 5- 6
Deadlift: 5+

Friday
Clean and Jerk: 7- 10 singles
Press: 2 x 5, 1 x 5+
Front Squat: 2 x 3, 1 x 3+

I really like this layout, but it excludes the weighted chin-ups on Monday and Friday, which is an area that needs some help. I'm also more towards a novice for the Olympic lifts, so I was thinking about adding pulls and hang position work.

I was thinking about modifying it to something along the lines of this:

Week 1

Monday
Snatch: 7-10 singles
Press: 2x5, 1x5+
Weighted Chins, 2x6-8
Squat: 2x5, 1x5+

Wednesday
Bench 2x5, 1x5+
Power Clean 3x3
Deadlift 1x5+

Friday
Clean and Jerk 7-10 singles
Press 2x5, 1x5+
Weighted Chins, 2x6-8
Front Squat 2x5, 1x5+

Week 2

Monday
Snatch Pull + Hang Snatch(knee/hip): 2+1x5
Bench 2x5, 1x5+
Squat 2x5, 1x5+

Wednesday
Press 2x5, 1x5+
Weighted Chins, 2x6-8
Power Clean 3x3
Deadlift 1x5+

Friday
Clean Pull + Hang Clean(knee/hip): 2+1x5
Bench 2x5, 1x5+
Front Squat 2x5, 1x5+

Is that a good setup? Do you think for the days with the weighted chin ups added that it's going to be too much volume?

Appreciate any feedback/input, even negative!
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Old 02-20-2014, 10:31 AM   #2
Jeff Enge
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Re: GSLP and Olympic lifts

Keep the front squats at 3's, they actually respond better to the smaller rep range. Otherwise, I don't see a problem with that at all.

Just remember that the power cleans are meant to be a warmup to the deadlift.
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Old 02-20-2014, 11:00 AM   #3
Chris C. Johnson
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Re: GSLP and Olympic lifts

Thanks Jeff! I'll keep the front squats and 3. Just curious, why do they respond better to less reps?

Yup, power cleans ramping up to the deadlifts
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Old 02-20-2014, 11:07 AM   #4
Jeff Enge
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Re: GSLP and Olympic lifts

Because the fatigue factor for most people hits in the front rack (shoulders, upper back, etc) before the legs. So, since your goal is doing front squats is more to strengthen the legs, it's more effective to do the heavier weight for less reps (i.e., before the front rack position becomes the point of failure).
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