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Old 09-01-2013, 04:50 PM   #2
Ryan Graham
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Join Date: Dec 2012
Location: Glasgow  Lanarkshire
Posts: 55
Re: Becoming the 3-Headed Monster!

GSLP Plan

-Tue,Thu,Sat/Sun workouts

Tue
-Mobility/Skill Work
-Bench/Press 2X5, 1X5+
-Curls/Chins 2X10-12/2X6-8 (Curls on Bench day, Chins on Press day)
-Back Squat 2X5, 1X5+ (Always Tue)

Thu
-Mobility/Skill Work
-Bench/Press 2X5, 1X5+
-Curls/Chins 2X10-12/2X6-8 (Curls on Bench day, Chins on Press day)
-Power Cleans 5-6 singles ramping up to Deadlift weight
-Deadlift (Always Thu)

Sat/Sun
-Mobility/Skill Work
-Bench/Press 2X5, 1X5+
-Curls/Chins 2X10-12/2X6-8 (Curls on Bench day, Chins on Press day)
-Front Squat 2X5, 1X5+ (Always Sat/Sun)

Every day
-FM work- 4-5 X 8 pushups, 4-5 X 3 Chins spread throughout each day
-Mobility + Skill work (Snatch/Oh Squat/DU/HS etc)

And that's the basic gist of it. In the ebook JP calls for increasing Deadlift/Squats by 2KG each session and Bench/Press by 1KG each session but I'm going to try and be more aggressive in my increases for first month or so at least, aiming for:
-Deadlifts up by 5KG, then reducing down to 2.5KG per session
-Squats increasing by 2.5KG per session
-Bench/Press increasing by 2.5KG, reducing to 2KG
-Adding a rep each week to the FM work

One final note on Conditioning;
I haven't programmed any conditioning workouts as for my college course I'll be doing a speed/agility session on a Tue and some form of fitness conditioning class on a Friday and so I feel adding more on top of these may take away from recovery for my strength sessions.

Last edited by Ryan Graham : 09-01-2013 at 04:55 PM.
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