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Old 07-28-2014, 07:59 AM   #951
James Khetan
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Re: Gslp

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Originally Posted by Robert Fabsik View Post
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.
Yeah - the only bench I do now is close grip. I just cant put up as much weight this way, and it feels less stable than delcine.
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Old 07-28-2014, 08:12 AM   #952
Robert Fabsik
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Re: Gslp

Yeah, but decline is a trick. Due to leverage it lets you use more weight but for overall chest strength just isn't as effective as the flat versions. It's almost like a knee height rack pull vs a deadlift.

I'd rather see my close grip go up than my decline. I get more carry over to my regular bench and upper body pressing with the close grip (for me close grip is thumbs just on the edge of the knurling [not the center knurling]).

For the close grips, are you getting your traps and shoulders driven into the pad to create a stable lifting platform?

Are you able to tuck your elbows through most of the movement?

If you nail your form and give it time, I think your weights should go up and eventually you'll be handling weights most can't with a wider grip for the close grip.
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Old 07-28-2014, 09:33 AM   #953
James Khetan
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Re: Gslp

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Originally Posted by Robert Fabsik View Post
Yeah, but decline is a trick. Due to leverage it lets you use more weight but for overall chest strength just isn't as effective as the flat versions. It's almost like a knee height rack pull vs a deadlift.

I'd rather see my close grip go up than my decline. I get more carry over to my regular bench and upper body pressing with the close grip (for me close grip is thumbs just on the edge of the knurling [not the center knurling]).

For the close grips, are you getting your traps and shoulders driven into the pad to create a stable lifting platform?

Are you able to tuck your elbows through most of the movement?

If you nail your form and give it time, I think your weights should go up and eventually you'll be handling weights most can't with a wider grip for the close grip.
That's interesting - I've always heard / read that the decline is actually better for chest strength / development, and not just due to the fact you can use more weight.

I do NOT retract my scapula during the bench. I was doing this for a while (as per latest broscience) but ran into shoulder problems BECAUSE of this. I told my physiotherapist and he immediately had me revert to a more natural pressing style and my issues are significantly better. I do tuck my elbows as close as possible to my body.

I will stick with close grip for now. Thanks for your help.
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Old 07-28-2014, 12:53 PM   #954
James Khetan
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Re: Gslp

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Originally Posted by David Allen Rogers View Post
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.
Just re-read this. I'm happy that the running won't interfere with the lifting, but will the lifting interefere with the running? The endurance is more of a priority at this stage.

Cheers
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Old 07-28-2014, 01:28 PM   #955
David Allen Rogers
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Re: Gslp

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Originally Posted by James Khetan View Post
Just re-read this. I'm happy that the running won't interfere with the lifting, but will the lifting interefere with the running? The endurance is more of a priority at this stage.
For me, it has always been running affecting the lifting and not the other way around.
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Old 07-28-2014, 11:04 PM   #956
Blair Robert Lowe
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Re: Gslp

That is some insane mileage.

I was gonna say I switched my training to:

Day 1: run intervals. About 1.5-2mi of volume right not including walking for rest
Day 2: Barbell/DB stuff in the gym (full body of compound lifts and simple strength work) and possibly a short conditioner at the end.
Day 3: Light day, maybe do some BW stuff at home. Handstand work, Ring work, Lunges/Pistols/BW squats. More of active rest.

I had been doing the intervals after the barbell day and noticed my lower back was something of a limiter and I was probably slower on the splits.

I still have some decent work in on the squats and pulls the day after the intervals though my hips and quads are not quite fresh and feel a bit tight. I not really pushing my strength atm as I want to bring up my conditioning level and lean out and just maintain strength. I also don't feel like training 3-4hrs/day in the gym and so have walked away from that.

However, that sort of mileage makes me think the hips, legs, and calves would be far more fatigued even if you are adapted to it.

I'd prioritize the running if that's your goal, but bare in mind the lower body strength will probably be hampered.
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Old 07-28-2014, 11:32 PM   #957
James Khetan
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Re: Gslp

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Originally Posted by Blair Robert Lowe View Post
That is some insane mileage.

I was gonna say I switched my training to:

Day 1: run intervals. About 1.5-2mi of volume right not including walking for rest
Day 2: Barbell/DB stuff in the gym (full body of compound lifts and simple strength work) and possibly a short conditioner at the end.
Day 3: Light day, maybe do some BW stuff at home. Handstand work, Ring work, Lunges/Pistols/BW squats. More of active rest.

I had been doing the intervals after the barbell day and noticed my lower back was something of a limiter and I was probably slower on the splits.

I still have some decent work in on the squats and pulls the day after the intervals though my hips and quads are not quite fresh and feel a bit tight. I not really pushing my strength atm as I want to bring up my conditioning level and lean out and just maintain strength. I also don't feel like training 3-4hrs/day in the gym and so have walked away from that.

However, that sort of mileage makes me think the hips, legs, and calves would be far more fatigued even if you are adapted to it.

I'd prioritize the running if that's your goal, but bare in mind the lower body strength will probably be hampered.
Thanks for this.

3x20m slowly building to 3x60m is insane mileage?! I'm going to stick to 3x a week for as long as I can ... Then adjust down to 2x.
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Old 07-29-2014, 12:56 AM   #958
James Khetan
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Re: Gslp

First workout yesterday:

Press:

95lbs x 5,5,7

Squat:

135lbs x 5,5,10

I had another rep or 2 in the tank for squats. I was going to keep the press weight at 95 (or even reduce to 85) and up the squats by 5lbs. Sound good?
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Old 07-30-2014, 12:01 PM   #959
David Allen Rogers
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Re: Gslp

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Originally Posted by James Khetan View Post
I had another rep or 2 in the tank for squats. I was going to keep the press weight at 95 (or even reduce to 85) and up the squats by 5lbs. Sound good?
Staying at the same weight never works for me. I'd personally either drop the weight a bit so I could get the recommended 10 reps or I'd just suck it up and keep adding weight as prescribed until I hit a reset. It depends on how you feel about the lift and if you think you might be able to get a good progression going before hitting the reset versus putting yourself in a hole early on. How did those 7 reps feel? You are new enough to this that you might be able to push through without a problem. In any case, you are just starting out so whatever you do now won't have much long term bearing so don't over think it.
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Old 07-30-2014, 12:13 PM   #960
James Khetan
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Re: Gslp

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Originally Posted by David Allen Rogers View Post
Staying at the same weight never works for me. I'd personally either drop the weight a bit so I could get the recommended 10 reps or I'd just suck it up and keep adding weight as prescribed until I hit a reset. It depends on how you feel about the lift and if you think you might be able to get a good progression going before hitting the reset versus putting yourself in a hole early on. How did those 7 reps feel? You are new enough to this that you might be able to push through without a problem. In any case, you are just starting out so whatever you do now won't have much long term bearing so don't over think it.
Good advice - thank you!

Today's workout:

Bench:

135 x 5,5,13

Dead:

220 x 10

All good. I'm going to increase the weight on press. I'm going to do the powerlifting template so I'm cool with a weight I can only get 7 on for now.

Thanks all

Last edited by James Khetan; 07-30-2014 at 12:39 PM..
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