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Old 03-12-2012, 09:08 PM   #311
James Orr
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Re: Gslp

Nice, Craig! Thanks for posting.
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Old 03-13-2012, 09:14 AM   #312
Frances Ballesteros
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Re: Gslp

Quote:
Originally Posted by Craig Horstman View Post
so ladies and gentlemen here's the story. just finished week 8 of gslp. for week 8 rather than the normal workouts my partner and i decided to do maxes to see what kind of progress we have been making over the last 8 weeks. we maxed bench and squat on saturday and press and dead yesterday (we lift sat, mon, wed). the only downside to this is the only max i knew going into this was my bench, but i know the weights i started with as working sets and i'm using that to mark my progress. for starting i will list my starting working sets and for max i will list my most recent working sets and my 1rm's.
32yo/m/5'9"
starting gslp:
weight: 162lbs
bench: 155lbsx5x1, 155lbsx11, 1rm-205lbs
squat: 135lbsx5x3, 135lbsx13
press: 95lbsx5x2, 95lbsx11
dead: 155lbsx11

as of today:
weight: 173 (was gaining about 2lbs a week until 2 weeks ago. been stuck at 173 for 3 weeks now)
bench: 180lbx5x2, 180lbsx12, 1rm-240lbs
squat: 195lbsx5x2, 195lbsx8, 1rm-255lbs
press: 120lbsx5x2, 120lbsx7, 1rm-150lbs
dead: 265lbsx11, 1rm-365lbs

next week we will start adding in conditioning workouts. i'm hoping this will help cut some body fat % without killing gains and my weight. i have a high metabolism, so i'm prolly gonna end up having to eat more to keep up. we shall see. if any of you are diet whizzes, take a look at my log (http://strengthvillain.com/forum/vie...hp?f=11&t=3046 link wfs) and tell me what i can cut/add to drop the bf% and keep the gains going. keep in mind, i'm in afghanistan, so choices are limited.
That's some awesome progress.

About your bodyfat, you're not going to drop it unless you have a caloric deficit. It's difficult to make gains on such a demanding routine with a calorie restriction, add metcons and it could become very difficult to mantain progress. If things get pretty bad, you might overtrain and that just sucks.
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Old 03-13-2012, 10:42 AM   #313
John Hansen
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Re: Gslp

Good job, Craig! Judging by the reps in your last set, you are going to keep making progress for a long time before needing to reset (except maybe the overhead press).

(Like you, it appears that my overhead press will be the first to require a reset.)
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Old 03-13-2012, 10:47 AM   #314
Craig Horstman
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Re: Gslp

thats was just a bad day on the press. the time before that i was at 7. i actually think my squat is going to need to reset first.
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Old 03-15-2012, 01:37 AM   #315
Craig Horstman
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Re: Gslp

the way it looks, within the next 2 weeks, i will be resetting squats. should i reset and stay with regular back squats or should i switch to box squats, or some other type of squats? and if switch, what should i switch to?
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Old 03-16-2012, 10:06 AM   #316
Mark Davis
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Re: Gslp

Hey guys I am thinking about starting this program in the next week or two and was wondering what kind of conditioning work you guys are doing 2x a week? specific examples would be awesome. thanks
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Old 03-16-2012, 10:19 AM   #317
Dave Traeger
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Re: Gslp

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Originally Posted by Mark Davis View Post
Hey guys I am thinking about starting this program in the next week or two and was wondering what kind of conditioning work you guys are doing 2x a week? specific examples would be awesome. thanks
Try giving http://board.crossfit.com/showthread.php?t=68627 wfs thread a try. Its about others who do GSLP and what conditioning they combined with it.
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Old 03-16-2012, 10:27 AM   #318
Eric Montgomery
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Re: Gslp

I can't find it at the moment because I'm on my phone, but somewhere on this thread or on the 70s Big thread I've posted a list of conditioning workouts I've used on the two programs. Shouldn't be too hard to find.
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Old 03-16-2012, 10:32 AM   #319
Eric Trent Miller
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Re: Gslp

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Originally Posted by Eric Montgomery View Post
I can't find it at the moment because I'm on my phone, but somewhere on this thread or on the 70s Big thread I've posted a list of conditioning workouts I've used on the two programs. Shouldn't be too hard to find.
here http://board.crossfit.com/showpost.p...&postcount=193
WFS

1.5pd KB snatch (right arm)
24” box jump

5 rounds of:
Row 250m
5x155lb push jerks

50m sprint, every minute on the minute for 8 minutes

8 minutes for max rounds of:
3 handstand pushups
4x24” box jumps
5 burpees

50 doubleunders/10 burpees
40 doubleunders/10 burpees
30 doubleunders/10 burpees
20 doubleunders/10 burpees
10 doubleunders/10 burpees

500m row
25 burpees
500m row

21-15-9 of:
20lb wallballs
24” box jumps
2pd KB swings

2 rounds of:
1 minute of 1.5pd KB snatches (left arm)
1 minute of 1.5pd KB snatches (right arm)
1 minute of 24” box jumps
1 minute of rest

10 minutes for max rounds of:
1 power clean at ~70% of 1RM
3 push jerks
20 doubleunders

3 rounds of:
Max burpees in 30 seconds
30 seconds of rest
Max row calories in 1 minute
1 minute of rest

125m row, every minute on the minute for 8 minutes

8 minutes for max rounds of:
10 ball slams
10 burpees
10 heavy thrusters

Every minute on the minute for 10 minutes:
3 power clean to push jerks at ~70% 1RM
6x2pd KB swings

Last edited by Eric Trent Miller : 03-16-2012 at 10:35 AM.
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Old 03-17-2012, 04:00 AM   #320
Graeme Moore
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Re: Gslp

I stumped up and bought JP's '50 Greyskull Conditioning WODs'. There's nothing in there that a semi-educated CFer/GSLPer couldn't program, but the ease of having them at my fingertips and knowing that they're tried, tested and brutal takes all the overthinking out of it.

Plus I'm happy to give the man a few quid (bucks) for his family for sharing such an awesome strength program with the world!
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