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

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Old 05-24-2013, 07:20 PM   #811
Blair Robert Lowe
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Re: Gslp

It's a good warmup % if you were to do SS. I liked the WU weights in 5-3-1.

Probably a decent idea to vary your assistance. Then again, doing dips makes you good at doing dips.
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Old 05-31-2013, 04:15 AM   #812
Jamie Carter
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Re: Gslp

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Originally Posted by Blair Robert Lowe View Post
It's a good warmup % if you were to do SS. I liked the WU weights in 5-3-1.

Probably a decent idea to vary your assistance. Then again, doing dips makes you good at doing dips.
Well currently I'm rotating my assistance work in an A,B,A fashion like bench and press.

I'm doing Dips 2x8 and calf raises 1x15.
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Old 06-03-2013, 01:16 PM   #813
William Mattox
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Re: Gslp

couple of quick questions...
been in GSLP for about 4 months.
gained 10lbs and 1rm increases are as follows
bench 140 to 190
press 85 to 135
squat 120 to 220
deadlift 180 to 280

i do the main lifts with added assist. work.
i have reset twice but end up at the same weights this past month.
i stalled early due to lack of food intake, so i am at about 3000 now.
170lbs 24 yo and 5foot11

i cannot up my bench or press past my current 1rm even after resets.
maybe too much volume? i do 4 days a week lifting with a main lift each day.

assit work is
chins between sets of main lifts
weighted dips
curls
bent/db rows
some type of tri work
all usually 3x10 on upper body days

i do loaded carries on lower days, and havent stalled on squat/dead

any advice for me?

toying with decreasing assit and cut to 2 days a week

thanks!
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Old 06-03-2013, 08:11 PM   #814
Adam Carlson
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Re: Gslp

Can you describe a bit more of what you're doing, like which days you train what? I'm curious about your four day scheme, since GSLP is usually done in three days.

I personally wouldn't do chins or anything else between sets of main lifts, since I want to be as fresh and ready to go as possible, but if you have time constraints, I could see the value of doing them.
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Old 06-04-2013, 08:27 AM   #815
William Mattox
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Re: Gslp

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Originally Posted by Adam Carlson View Post
Can you describe a bit more of what you're doing, like which days you train what? I'm curious about your four day scheme, since GSLP is usually done in three days.

I personally wouldn't do chins or anything else between sets of main lifts, since I want to be as fresh and ready to go as possible, but if you have time constraints, I could see the value of doing them.
As a father of 3 (one being 2 months old) I have little time now a days.
I took a page from 531 with the chins in between main lifts just a a pull movement.
basic day as follows
mon. bench, chin, dip, row, (3x10) curl 2x10+
tues. squat, loaded carries or sled pulls
wed. press, lat raise, tri ext, chins, row
thurs. clean, deadlift, loaded carry
fri. bench (or press on AB sched.) chins, dips, rows

as i said, no stall on lower body, but upper is stalling fast despite the resets..

im stuck at cutting back days or upping calories. 3000 now
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Old 06-04-2013, 08:30 AM   #816
William Mattox
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Re: Gslp

also..
i mean i made great gains in 4 months as an untrained noob...maybe time for program swap?
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Old 06-04-2013, 08:36 AM   #817
Philippe Barraud
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Re: Gslp

I would increase calorie before switching program.
Also did you try using smaller weight increment. It worked very well for me.
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Old 06-04-2013, 10:38 AM   #818
Adam Shreim
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Re: Gslp

Not trying to come off as being rude, but another reason I've seen people stall on upper body lifts and NOT lower body lifts, was because you can let your lower body lifts continue improvement by using less-than-optimal form.

You can deadlift a lot more weight if you let your back round. You can squat a lot more weight if you don't go deep enough and/or let your back cave in. Letting your butt off the bench will only get you so far. The press is hard to cheat, because you know if your heels are coming off the ground or not.

You already increased calories, ensure you are maintaining good form on all your lifts and do another reset - it should help.
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Old 06-26-2013, 09:11 AM   #819
Stefan Westernacher
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Re: Gslp

Hey guys!

I am doing GSLP with Back and Front Squat alternating, but without Deadlift. So do you think a LBBS is the better alternative here?
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Old 06-26-2013, 09:32 AM   #820
Jayme Gruber
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Re: Gslp

Why are you not deadlifting?
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