Gslp - Page 95

Joe Wright · 11-12-2013, 08:15 AM

Hey All,
After some injuries and a change in gyms, I'm finally working through the basics of GSLP. It looks like it has been a little while since anyone has bumped the thread, but I'm hoping for some general advice about my deadlift.

For the last couple years, I was focused on oly lifting, and I didn't do any traditional deadlifts. Given that, I started at 225#--no big hurry to hit a wall. I've been breaking 10 reps for the set each week, so I did ten pound jumps. Last week, after a twenty pound jump, I repped 290# ten times. I decided to go ahead and test my max, and I worked up to 385# for a single.

I have the GSLP book, and I know it's not based on 1RM's, but I'm not sure what number to build from now. Any advice on what weight to use going forward would be greatly appreciated.

Eric Montgomery · 11-12-2013, 02:18 PM

5RM as a % of 1RM is going to vary widely from one person to the next, so I would just make a few weeks worth of larger jumps and let things sort themselves out over time. If you're getting 10+ reps, do a few weeks of 15lb jumps then cut back to 10lbs once you're in the 8-10 rep range, and 5lbs once you're in the 5-7 rep range.

Joe Wright · 11-13-2013, 06:59 AM

Quote:

Originally Posted by Eric Montgomery

5RM as a % of 1RM is going to vary widely from one person to the next, so I would just make a few weeks worth of larger jumps and let things sort themselves out over time. If you're getting 10+ reps, do a few weeks of 15lb jumps then cut back to 10lbs once you're in the 8-10 rep range, and 5lbs once you're in the 5-7 rep range.

Thanks Eric, I'll give this a try.

Joe Wright · 11-25-2013, 11:21 AM

Just a quick question here for those of you squatting heavy a couple times a week. I last squatted Friday for GSLP, and I'm supposed to go in today as well. After my Friday set, I've had some consistent soreness in my hip. It's not serious pain, but it's tender and I feel it while walking, and raising my leg above my waist is a little painful.

I'm guessing I just need to stretch out my ankles more effectively, do more couch stretches, pwo stretches, etc. to get it feeling better.

I know answering this question for me personally is impossible, and that pain is highly subjective. In general, do other folks go under the bar and squat heavy when feeling less than 100%?

Vladimir Demirev · 11-28-2013, 04:10 AM

Quote:

Originally Posted by Joe Wright

Just a quick question here for those of you squatting heavy a couple times a week. I last squatted Friday for GSLP, and I'm supposed to go in today as well. After my Friday set, I've had some consistent soreness in my hip. It's not serious pain, but it's tender and I feel it while walking, and raising my leg above my waist is a little painful.

I'm guessing I just need to stretch out my ankles more effectively, do more couch stretches, pwo stretches, etc. to get it feeling better.

I know answering this question for me personally is impossible, and that pain is highly subjective. In general, do other folks go under the bar and squat heavy when feeling less than 100%?

100% I've squatted heavy many times when feeling less than 100%

Generally that "less" feeling was due to sickness,lack of sleep,soreness,knee discomfort and even pulled hamstring from 100m sprints.Each time I go into the gym with the idea that I'll start warming-up for the squat and if something doesn't feel right I just call it a day.Well...so far I have never called it a day.

I'm far from expert but my advice is get under the bar,see how it feels and your body will tell you what to do.

James Khetan · 07-27-2014, 11:45 AM

Hi guys

I'm going to start GSLP tomorrow. I have the ebook and know what to do but have one main question.

I am also starting to run consistently, and as such will be doing 3x20m easy jogs weekly (130-150bpm). I will be building up to 3x60m over 3 months or so. I will also likely include 1-2x a week of other light cardio (elliptical) for 20-30m, again 130-150bpm.

Should I follow the 2 or 3x a week template?

For reference, I'm 6'2 210 17%bf.

Bench: 200
Squat: 230
Dead: 300

1.5m run: 13:30

Thanks guys

David Allen Rogers · 07-27-2014, 02:28 PM

Quote:

Originally Posted by James Khetan

Should I follow the 2 or 3x a week template?

I would suggest following the 3-day template. The running that you described isn't going to interfere much with the lifts and you have some room to put on some strength so you'll benefit from the extra day of lifting. You sound like you are going to be pretty smart about ramping up the running over time so you should be able to easily judge if you push too hard and it starts affecting the lifts. The squats are probably going to be the first place where you notice any problems.

Take a look at the Run Forrest, Run template in the book. With that template, he alternates the 3-day lifting template with running days. The running isn't exactly as you want to do but it should show you that it is possible to mix the GSLP 3-day template with running.

James Khetan · 07-27-2014, 02:40 PM

Quote:

Originally Posted by David Allen Rogers

I would suggest following the 3-day template. The running that you described isn't going to interfere much with the lifts and you have some room to put on some strength so you'll benefit from the extra day of lifting. You sound like you are going to be pretty smart about ramping up the running over time so you should be able to easily judge if you push too hard and it starts affecting the lifts. The squats are probably going to be the first place where you notice any problems.

Take a look at the Run Forrest, Run template in the book. With that template, he alternates the 3-day lifting template with running days. The running isn't exactly as you want to do but it should show you that it is possible to mix the GSLP 3-day template with running.

Thanks for the help. This is what I was leaning towards after having read about Craig's success earlier in this thread.

I was looking at the run Forrest run thing earlier today...but I'd be tempted to run on the same day as I lift to avoid running sore and compromising technique. This also gives a full day of recovery.

I will report back with results!

James Khetan · 07-28-2014, 07:26 AM

Also, what do you guys think about subbing decline for bench? I have no powerlifting aspirations and regular bench can bother my shoulder. If I get super strong on the decline will my pecs be "bottom heavy" or is this more of a myth?

Cheers

Robert Fabsik · 07-28-2014, 07:48 AM

If you have no choice, sure. Better to have a good horizontal press in there than not.

Have you looked at the mechanics of your bench? Some people find if they grip closer their shoulders are more tolerant (shoulder width or just inside that).

Other choices would be dumbell bench or dumbell bench using a neutral grip (palms facing each other). Incline variations could be a choice to.

I'd say dips, but if the bench bothers your shoulder, I imagine dips would do the same thing.

11-12-2013, 08:15 AM	#941
Joe Wright Member Profile: Join Date: Jan 2012 Location: Columbus OH Posts: 28	Re: Gslp Hey All, After some injuries and a change in gyms, I'm finally working through the basics of GSLP. It looks like it has been a little while since anyone has bumped the thread, but I'm hoping for some general advice about my deadlift. For the last couple years, I was focused on oly lifting, and I didn't do any traditional deadlifts. Given that, I started at 225#--no big hurry to hit a wall. I've been breaking 10 reps for the set each week, so I did ten pound jumps. Last week, after a twenty pound jump, I repped 290# ten times. I decided to go ahead and test my max, and I worked up to 385# for a single. I have the GSLP book, and I know it's not based on 1RM's, but I'm not sure what number to build from now. Any advice on what weight to use going forward would be greatly appreciated.

11-12-2013, 02:18 PM	#942
Eric Montgomery Member Profile: Join Date: Feb 2009 Location: San Diego CA Posts: 7,413	Re: Gslp 5RM as a % of 1RM is going to vary widely from one person to the next, so I would just make a few weeks worth of larger jumps and let things sort themselves out over time. If you're getting 10+ reps, do a few weeks of 15lb jumps then cut back to 10lbs once you're in the 8-10 rep range, and 5lbs once you're in the 5-7 rep range.
	__________________ Training Log (WFS)

11-25-2013, 11:21 AM	#944
Joe Wright Member Profile: Join Date: Jan 2012 Location: Columbus OH Posts: 28	Re: Gslp Just a quick question here for those of you squatting heavy a couple times a week. I last squatted Friday for GSLP, and I'm supposed to go in today as well. After my Friday set, I've had some consistent soreness in my hip. It's not serious pain, but it's tender and I feel it while walking, and raising my leg above my waist is a little painful. I'm guessing I just need to stretch out my ankles more effectively, do more couch stretches, pwo stretches, etc. to get it feeling better. I know answering this question for me personally is impossible, and that pain is highly subjective. In general, do other folks go under the bar and squat heavy when feeling less than 100%?

07-27-2014, 11:45 AM	#946
James Khetan Member Profile: Join Date: Jan 2013 Location: London London Posts: 23	Re: Gslp Hi guys I'm going to start GSLP tomorrow. I have the ebook and know what to do but have one main question. I am also starting to run consistently, and as such will be doing 3x20m easy jogs weekly (130-150bpm). I will be building up to 3x60m over 3 months or so. I will also likely include 1-2x a week of other light cardio (elliptical) for 20-30m, again 130-150bpm. Should I follow the 2 or 3x a week template? For reference, I'm 6'2 210 17%bf. Bench: 200 Squat: 230 Dead: 300 1.5m run: 13:30 Thanks guys

07-28-2014, 07:26 AM	#949
James Khetan Member Profile: Join Date: Jan 2013 Location: London London Posts: 23	Re: Gslp Also, what do you guys think about subbing decline for bench? I have no powerlifting aspirations and regular bench can bother my shoulder. If I get super strong on the decline will my pecs be "bottom heavy" or is this more of a myth? Cheers

07-28-2014, 07:48 AM	#950
Robert Fabsik Member Profile: Join Date: Sep 2010 Location: Kildeer IL Posts: 2,233	Re: Gslp If you have no choice, sure. Better to have a good horizontal press in there than not. Have you looked at the mechanics of your bench? Some people find if they grip closer their shoulders are more tolerant (shoulder width or just inside that). Other choices would be dumbell bench or dumbell bench using a neutral grip (palms facing each other). Incline variations could be a choice to. I'd say dips, but if the bench bothers your shoulder, I imagine dips would do the same thing.