Gslp

[Jayme Gruber]

Originally Posted by Dylan Forbes

Sorta depends on what your training experience is. Personally, I started all my lifts at a level I could do the 2x5,1x5+ and get 5,5,10 and progressed alright. Highly recommend reading the books too.

I bought the PDF, is there a calculation in there, page #?
I have an Excel calculator for Starting Strength, I'll try that out and see where it puts me.

[James Orr]

I would use this to find your 5RM: http://www.ivannikolov.com/msns/calc...calculator.php (WFS)

From there, take 10-15% off. If you can get 8-10 reps on your last set, you're in the zone. Don't worry too much. Just get started and err on the side of starting too low rather than too high.

[Craig Horstman]

don't worry about figuring it off your maxes. find a weight where you can do 2x5, 1x10(ish) and go from there

[Andrew N. Casey]

Originally Posted by Jayme Gruber

So, if I know my 1RM, is there an easy way for me to calculate where I should start my weights for GSLP?

don't even worry about it. start too light. on the last set you will be doing as many as possible so no matter the weight you will get a good workout. these high rep sets so good things. if you add weight like you are suppose to then you will find it getting heavy soon enough. and in a matter of a few months you will have to reset. whether it takes 3 or 6 months to reset is not going to make a difference in the long run and grand scheme of things. where you will be a year from now will be stronger either way. as JP says, don't be in a hurry to hit walls. 20 reps on the squat, bench, or press will do wonders for your mental toughness and growth. if you find yourself hitting that high of reps then just make a bigger weight jump on the next workout, like adding 10lbs instead of 5 to the squat or 5lbs instead of 2.5 to the bench or press. if you still high high reps, then keep making bigger jumps until your reps are down to the 12 range, and then start making the normal jumps. the only exception (at least for me) is the Deadlift. I never like to go super high reps. if you get to 10 reps stop. make a bigger jump the next workout until you get to 10 reps or less. then make the normal jumps each week. that is my advise anyway.

[Jayme Gruber]

I did bench and squat yesterday.

I had 135 on bench for 8 on my last set, and 215 for the squat w 7 on my last set. Are those too small of numbers? If so, do I just stick w that on my next attempt or is that an alright range?

[Eric Montgomery]

Sounds alright to me. Should be good with 2.5lb or 5lb increases on your bench and 5lbs on your squats.

[Robert Hann]

In the GSLP AMRAP sets. Should I be going until I fail regardless of form or to the point where my form breaks down?

For example today, I hit 13 reps on my last squat set because my form started going to crap. I coul have probably grinded out 2 more but decided against it because my butt kept shooting out during the lift.

I'm assuming to go until form falls apart, but I just want to clarify.

[Eric Montgomery]

Form falling apart on high rep lifts=good chance of injury or (best case) reinforcing bad habits.

Stopping yourself when you feel the reps get sloppy will do you a lot of good in the long run.

[Samuel Stone Waters]

Anyone done GSLP fat loss? How'd it go for you?

[Andrew Bell]

Originally Posted by Samuel Stone Waters

Anyone done GSLP fat loss? How'd it go for you?

That's part of the reason I'm going to do this program. I like the rep range for getting strong, but also for cutting fat (without that being the main focus). I would like to start it for sure next monday (had some experimentation with the weights a few weeks ago).