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

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Old 08-26-2013, 01:59 PM   #911
Will Feber
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Re: Gslp

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Originally Posted by Eric Montgomery View Post
I think the program already emphasizes pressing strength enough, given that you're doing an upper body press 3x per week compared to 2x squatting and 1x deadlifting. Any more is likely to be detrimental.
Makes sense. Thanks!

I've also noticed that now with the assistance work training is definitely taking around 75-80 mins + 10-15 mins of mobility work afterwards. Is that in any way unideal? I vaguely recall some post about how it shouldn't go past one hour.
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Old 08-26-2013, 02:39 PM   #912
Adam Carlson
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Re: Gslp

While the time spent in the gym might over an hour, you're not constantly working during that time. There is a lot of rest between sets. Each set should be intentionally approached with performance in kind: 'Im going to nail each rep solidly'. Your goal is strength development, not a pump, so resting well between sets in order to hit every rep is important.
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Old 08-27-2013, 11:44 AM   #913
Adam Michaud
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Re: Gslp

I've been looking for a strength program that I can do at my workplace gym during lunch to pair with the programming at the affiliate I workout at. GSLP seems to fit the bill pretty well.

Anybody have a good template for keeping track of workouts for it though? My few excel attempts come out bulky and a hassle to use.

Also want to make sure I have the programming correct. My plan is below not including the plug-ins or accessory work.

"A" Week Bench Press Bicep Curls Squat
5 - 5 - 5+ 12-15 x 2 5 - 5 - 5+

Bench Press Shoulder Press Power Cleans Deadlift
5 - 5 - 5+ 5 - 5 - 5+ 3-3-2-1 (until fail) 5 x 1

Bench Press Curls Squat
4-6 x 1, 12-15 x 1 12-15 x 2 4-6 x 1, 12-20 x 1

"B" WeekShoulder Press Chin-Ups Squat
5 - 5 - 5+ 12-15 x 2 5 - 5 - 5+

Bench Press Shoulder Press Power Cleans Deadlift
5 - 5 - 5+ 5 - 5 - 5+ 3-3-2-1 (until fail) 5 x 1

Shoulder Press Weighted Chins Squats
4-6 x 1, 12-15 x 1 12-15 x 2 4-6 x 1, 12-20 x 1

Is that accurate? 1 workout a day/3 days a week. Will probably be doing 4-5 WODs a week with 2 rest days.
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Old 08-27-2013, 11:45 AM   #914
Adam Michaud
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Re: Gslp

Well that came out looking awful...My apologies for the difficulty in deciphering that to anybody attempting to provide assistance.
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Old 08-27-2013, 12:15 PM   #915
Jeff Enge
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Re: Gslp

Well, I can't tell too terribly much from what's written except why do you have 1 day each week with both bench and shoulder press?
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Old 08-27-2013, 12:35 PM   #916
Adam Michaud
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Re: Gslp

Probably an error on my part from whatever site I was reading up on the program.

So it essentially comes down to three lifts per workout plus the accessory work, right?

Bench Press or Shoulder Press @ 5-5-5+
Curls @ 12-15 x 2 sets
Squats @ 5-5-5+

Bench Press or Shoulder Press (whichever wasn't worked on day 1) @ 5-5-5+
Power Clean @ 3-3-2-1 (to failure)
Deadlift @ 5 reps

Bench or Shoulder (Day 1 exercise) @ 4-6 reps then 12-15 reps
Curls @ 12-15 x 2 sets
Squats @ 4-6 reps then 12-20 reps

In week 2 chin-ups subs for curls and you swap bench/shoulder press so the other one gets 2 days of work, then back to week 1 programming.

Thats my understanding of it anyway. Without some programming I'd likely fall into old habits of repeating the same 3-4 lifts each day.
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Old 08-27-2013, 01:43 PM   #917
Eric Montgomery
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Re: Gslp

Correct...week 1 you go bench/press/bench, and week 2 you go press/bench/press. Curls and weighted chins should also alternate A/B/A and B/A/B. You'll always squat on Monday and Friday, and power clean and deadlift on Wednesdays.
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Old 08-28-2013, 04:05 AM   #918
Andrew N. Casey
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Re: Gslp

Quote:
Originally Posted by Adam Michaud View Post
I've been looking for a strength program that I can do at my workplace gym during lunch to pair with the programming at the affiliate I workout at. GSLP seems to fit the bill pretty well.

Anybody have a good template for keeping track of workouts for it though? My few excel attempts come out bulky and a hassle to use.

Also want to make sure I have the programming correct. My plan is below not including the plug-ins or accessory work.

"A" Week Bench Press Bicep Curls Squat
5 - 5 - 5+ 12-15 x 2 5 - 5 - 5+

Bench Press Shoulder Press Power Cleans Deadlift
5 - 5 - 5+ 5 - 5 - 5+ 3-3-2-1 (until fail) 5 x 1

Bench Press Curls Squat
4-6 x 1, 12-15 x 1 12-15 x 2 4-6 x 1, 12-20 x 1

"B" WeekShoulder Press Chin-Ups Squat
5 - 5 - 5+ 12-15 x 2 5 - 5 - 5+

Bench Press Shoulder Press Power Cleans Deadlift
5 - 5 - 5+ 5 - 5 - 5+ 3-3-2-1 (until fail) 5 x 1

Shoulder Press Weighted Chins Squats
4-6 x 1, 12-15 x 1 12-15 x 2 4-6 x 1, 12-20 x 1

Is that accurate? 1 workout a day/3 days a week. Will probably be doing 4-5 WODs a week with 2 rest days.
yes, but doing this in addition to your affaliate workout ( 4-5 WODs a week) is a terrible idea
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Old 08-28-2013, 06:34 AM   #919
Jeff Enge
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Re: Gslp

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Originally Posted by Andrew N. Casey View Post
yes, but doing this in addition to your affaliate workout ( 4-5 WODs a week) is a terrible idea
+10,000-15,000. Somewhere in that range.
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Old 08-28-2013, 07:21 AM   #920
Adam Michaud
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Re: Gslp

So is there some alternative I could/should look into or should I take this to mean that you both believe that work additional to the WODs is overtraining?

I did 2-a-days 3 days a week a year or so ago and was enjoying the results up until I had a surgery and had to dial back. (Injury was unrelated to the training). I am just now back to the point where I feel confident starting up a program additional to the WODs.
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