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Old 04-17-2012, 02:17 PM   #341
Jon Daniel Hoberg
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Re: Gslp

Please explain more.

Like when they are done in the GSLP.
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Old 04-17-2012, 02:48 PM   #342
Eric Montgomery
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Re: Gslp

It's discussed multiple times in this thread, on the SV GSLP thread, and in the GSLP book. Short answer is 4-5 sets at ~50% of your max reps spread throughout the day, 4-5 days per week.
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Old 04-18-2012, 06:25 AM   #343
Mark Davis
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Re: Gslp

So I started this program on Monday and it felt pretty good. I read the entire thread a few weeks ago at SV, and posted a few questions, but haven't got any answers yet. So maybe someone can help me here. So from the thread this is the gist:

Monday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness

Wednesday
Bench/ or Press 2x5, 1x 5+
Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins)
Deadlift 1x 5+ (with or without power cleans as warmups)
Neck Harness

Friday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness

Bodyweight Chins are done every day.
5 lb jumps on Squat and Deadlift
2.5lb jumps on pressing movements and curls (when rep ranges are satisfied)
When reps on last set fall below 5, take 10% off of bar and begin process over (on that lift only)

Do I keep this template exact, only deadlifting 1x a week ? Or could I do a A-B-A one week, and a B-A-B the next and repeat the 2 week cycle? So I would be squating 2x, deadlifting 1x a week the first week, and then squating 1x, deadlifting 2x the second week. Also does one set of deadlifts seem to little? I was think about sticking with the 5,5,5+ set and rep sceme. What would be a good sub for the neck harness? I was thinking shrugs, but doing shrugs 3x a week seems a little overkill. And JP says that body weight chins are done everyday? Does this mean everyday that I am lifting or everyday? And how many do I do and would I do body weight chins in addition to the weighted chins of deadlift day? Sorry for all the questions.
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Old 04-18-2012, 06:54 AM   #344
Ben Gabriel
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Re: Gslp

Keep the template exact there is no need to deadlift more than once a week. Also all you really need for the deadlift is the one set.
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Old 04-18-2012, 07:11 AM   #345
Craig Horstman
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Re: Gslp

Quote:
Originally Posted by Mark Davis View Post
So I started this program on Monday and it felt pretty good. I read the entire thread a few weeks ago at SV, and posted a few questions, but haven't got any answers yet. So maybe someone can help me here. So from the thread this is the gist:

Monday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness

Wednesday
Bench/ or Press 2x5, 1x 5+
Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins)
Deadlift 1x 5+ (with or without power cleans as warmups)
Neck Harness

Friday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness

Bodyweight Chins are done every day.
5 lb jumps on Squat and Deadlift
2.5lb jumps on pressing movements and curls (when rep ranges are satisfied)
When reps on last set fall below 5, take 10% off of bar and begin process over (on that lift only)

Do I keep this template exact, only deadlifting 1x a week ? Or could I do a A-B-A one week, and a B-A-B the next and repeat the 2 week cycle? So I would be squating 2x, deadlifting 1x a week the first week, and then squating 1x, deadlifting 2x the second week. Also does one set of deadlifts seem to little? I was think about sticking with the 5,5,5+ set and rep sceme. What would be a good sub for the neck harness? I was thinking shrugs, but doing shrugs 3x a week seems a little overkill. And JP says that body weight chins are done everyday? Does this mean everyday that I am lifting or everyday? And how many do I do and would I do body weight chins in addition to the weighted chins of deadlift day? Sorry for all the questions.
-squats and deadlift stay the same. you should be squatting 2 times a week and deadlifting 1 day. the bench/curl, press/chin is done in a a,b,a b,a,b format.
-if you're hitting the right weight for dead (max of 10) then one set will be enough
-shrugs can be subs for neck, but i dont know sets/reps since i use a harness
-bodyweight chins and pushups are done daily 5-6 days a week in the fm format. the low volume won't effect your recovery for your weighted chins
-for the number of chins you do a day, take about 50% of your max number and do them a few times a day. for example, start out at 3 sets a day for a week. the next week add another set so you're doing 4 a day. then continue to add sets and reps as they become easy
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Old 04-18-2012, 07:31 AM   #346
Craig Horstman
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Re: Gslp

and i have a question for eric or any of you who might have run into this problem before. i'm stuck on weighted chins. i got up to 8 and with 35lbs and couldnt get any farther. never can get past 8 on the first or 7 on the second. even tried doing my second set with less weight. still didnt work. today dropped my weigh to 25lbs and got 7 and 5. the only thing i can see is that i haven't been doing fm chins because after a while, they make my shoulders hurt. not muscle soreness, but joint soreness. any ideas on how to fix/get past it?
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Old 04-18-2012, 10:09 AM   #347
John Lowry
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Re: Gslp

Maybe you could try doing pull ups instead of chins? Obviously the weight would be slightly less when doing chin ups.

Also, I know this isn't part of the program but I added BB Rows some days to compliment the frequency of the bench pressing.
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Old 04-18-2012, 10:24 AM   #348
Craig Horstman
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Re: Gslp

Quote:
Originally Posted by John Lowry View Post
Maybe you could try doing pull ups instead of chins? Obviously the weight would be slightly less when doing chin ups.

Also, I know this isn't part of the program but I added BB Rows some days to compliment the frequency of the bench pressing.
what days, sets, and reps for the rows?
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Old 04-18-2012, 11:35 AM   #349
Eric Montgomery
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Re: Gslp

Quote:
Originally Posted by Mark Davis View Post
So I started this program on Monday and it felt pretty good. I read the entire thread a few weeks ago at SV, and posted a few questions, but haven't got any answers yet. So maybe someone can help me here. So from the thread this is the gist:

Monday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness

Wednesday
Bench/ or Press 2x5, 1x 5+
Weighted Chins 2 x 6-8 (press days, and only if you can do at least 6-8 BW chins)
Deadlift 1x 5+ (with or without power cleans as warmups)
Neck Harness

Friday
Bench/ or Press (A/B) 2x 5, 1 x 5+
Curl 2x 10-15 (bench days)
Squat 2x 5, 1x 5+
Neck Harness

Bodyweight Chins are done every day.
5 lb jumps on Squat and Deadlift
2.5lb jumps on pressing movements and curls (when rep ranges are satisfied)
When reps on last set fall below 5, take 10% off of bar and begin process over (on that lift only)

Do I keep this template exact, only deadlifting 1x a week ? Or could I do a A-B-A one week, and a B-A-B the next and repeat the 2 week cycle? So I would be squating 2x, deadlifting 1x a week the first week, and then squating 1x, deadlifting 2x the second week. Also does one set of deadlifts seem to little? I was think about sticking with the 5,5,5+ set and rep sceme. What would be a good sub for the neck harness? I was thinking shrugs, but doing shrugs 3x a week seems a little overkill. And JP says that body weight chins are done everyday? Does this mean everyday that I am lifting or everyday? And how many do I do and would I do body weight chins in addition to the weighted chins of deadlift day? Sorry for all the questions.
There are very good reasons for only deadlifting once per week and for only doing one deadlift work set. I highly recommend doing the program as it's written.

Chins and pushups can be done nearly every day as long as you only do them at about 50% of your max set, for 4-5 sets per day on 4-5 days per week.
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Old 04-19-2012, 06:59 AM   #350
Mark Davis
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Re: Gslp

So stick to deadlifts just 1 day a week. I also want to try to incorporate BB rows and bodyweight dips in the program. It seems like a lot of benching (pushing) without an equal balance of pulling (BB rows etc). I don't see myself doing the FM pushups or chins. I did my first lifting day with a metcon yesterday: deadlift day + AMRAP in 10 min: 10 1 pood kettle bell swing each hand, 10 24 in. box jumps. So if I was thinking about doing 3 metcoms a week, when would you guys do them? I was thinking Mon., Wed., Sat. and leaving tues, thurs, and sun. for total recovery. Or do you think I should switch one of the rest days for a metcon?
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