CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

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

Reply
 
Thread Tools
Old 09-16-2011, 08:23 PM   #1
Boris Lau
Member Boris Lau is offline
 
Boris Lau's Avatar
 
Profile:
Join Date: Jan 2011
Location: Durham  NC
Posts: 135
Increasing DL on GSLP

Hey everyone, I've been on GSLP for two months or so now and have seen good gains in all my lifts. I'm 5'8" 160lbs. However, my deadlift has always been very close to my squat and it always feels heavy, never solid.

Last deadlift session I did 280lbs x 6 from a dead stop and last squat session I did 2x5 and 1x7 at 265lbs.

Do you guys have any tips for improving the deadlift? Should I be doing some RDL, GHR, and other accessory exercises? I've been tempted to do 4-5 sets of 2 on the deadlifts so I can attack some bigger weights and create more of an adaptation that way. I know that deviates from the program but I don't seem to be getting much out of the 5+ set for deadlifts.

Any thoughts and suggestions would be much appreciated!
  Reply With Quote
Old 09-16-2011, 09:22 PM   #2
Ryan Dell Whitley
Member Ryan Dell Whitley is offline
 
Ryan Dell Whitley's Avatar
 
Profile:
Join Date: May 2010
Location: Clarksville  TN
Posts: 117
Re: Increasing DL on GSLP

Here's a few suggestions:

-Add ten pounds a week until you start missing reps. If your deadlift really is under-developed/under-utilized this should get it where it needs to be.

-Hit your five and then pull a few extra heavy singles. Adjust your working weight off of that.

-Go to an A/B workout scheme that let's you deadlift more often.

You also might be a guy that is just really good at squatting. Or a guy that isn't squatting as deep as he thinks he is.
  Reply With Quote
Old 09-16-2011, 11:58 PM   #3
Travis Rask
Member Travis Rask is offline
 
Profile:
Join Date: Jun 2008
Location: Seattle  WA
Posts: 707
Re: Increasing DL on GSLP

Quote:
Originally Posted by Ryan Dell Whitley View Post
Here's a few suggestions:

-Add ten pounds a week until you start missing reps. If your deadlift really is under-developed/under-utilized this should get it where it needs to be.

-Hit your five and then pull a few extra heavy singles. Adjust your working weight off of that.

-Go to an A/B workout scheme that let's you deadlift more often.

You also might be a guy that is just really good at squatting. Or a guy that isn't squatting as deep as he thinks he is.
Good suggestions. Might implement them in my GSLP myself.

Thanks,

Travis
  Reply With Quote
Old 09-19-2011, 09:52 AM   #4
Thom Knapp
Member Thom Knapp is offline
 
Profile:
Join Date: Oct 2010
Location: San Diego  CA
Posts: 85
Re: Increasing DL on GSLP

Quote:
Originally Posted by Boris Lau View Post
Hey everyone, I've been on GSLP for two months or so now and have seen good gains in all my lifts. I'm 5'8" 160lbs. However, my deadlift has always been very close to my squat and it always feels heavy, never solid.

Last deadlift session I did 280lbs x 6 from a dead stop and last squat session I did 2x5 and 1x7 at 265lbs.

Do you guys have any tips for improving the deadlift? Should I be doing some RDL, GHR, and other accessory exercises? I've been tempted to do 4-5 sets of 2 on the deadlifts so I can attack some bigger weights and create more of an adaptation that way. I know that deviates from the program but I don't seem to be getting much out of the 5+ set for deadlifts.

Any thoughts and suggestions would be much appreciated!

Are you still progressing on the DL each week or have you stalled? If you haven't stalled, I wouldn't make any changes yet.
  Reply With Quote
Old 09-20-2011, 12:41 PM   #5
Boris Lau
Member Boris Lau is offline
 
Boris Lau's Avatar
 
Profile:
Join Date: Jan 2011
Location: Durham  NC
Posts: 135
Re: Increasing DL on GSLP

Still progressing but going to hit the stalling point soon. Thanks for the tips, everyone!
  Reply With Quote
Old 09-20-2011, 12:50 PM   #6
Chris Mason
Banned Chris Mason is offline
 
Profile:
Join Date: Nov 2007
Location: Charlottesville  VA
Posts: 4,708
Re: Increasing DL on GSLP

Can someone please remind me what GSLP is?
  Reply With Quote
Old 09-20-2011, 01:19 PM   #7
Ryan Hoegner
Affiliate Ryan Hoegner is offline
 
Ryan Hoegner's Avatar
 
Profile:
Join Date: Oct 2008
Location: Corona  CA
Posts: 783
Re: Increasing DL on GSLP

Quote:
Originally Posted by Chris Mason View Post
Can someone please remind me what GSLP is?
greyskull linear program. on this program you deadlift once a week, one working set to failure (IIRC).
__________________
www.CrossFit714.com
Orange, CA
  Reply With Quote
Old 09-20-2011, 01:31 PM   #8
Ryan Dell Whitley
Member Ryan Dell Whitley is offline
 
Ryan Dell Whitley's Avatar
 
Profile:
Join Date: May 2010
Location: Clarksville  TN
Posts: 117
Re: Increasing DL on GSLP

Quote:
Originally Posted by Ryan Hoegner View Post
greyskull linear program. on this program you deadlift once a week, one working set to failure (IIRC).
Yeah...it's set up like this:

Monday
Press (2x5, 1xAMRAP)
Squat (2x5, 1xAMRAP)

Wednesday
Bench (2x5, 1xAMRAP)
Deadlift (1xAMRAP)

Friday
Press (2x5, 1xAMRAP)
Squat (2x5, 1xAMRAP)

You alternate bench/press every workout. So one week you bench twice and the next week you press twice.

I'm not a huge fan of this program. There's a lot of HIT Jedi stuff going on in it...
  Reply With Quote
Old 09-20-2011, 09:58 PM   #9
James Orr
Member James Orr is offline
 
James Orr's Avatar
 
Profile:
Join Date: Feb 2010
Location: Fresno  CA
Posts: 583
Re: Increasing DL on GSLP

Quote:
Originally Posted by Ryan Dell Whitley View Post
I'm not a huge fan of this program. There's a lot of HIT Jedi stuff going on in it...
What does that mean?
  Reply With Quote
Old 09-20-2011, 10:18 PM   #10
Nick Hoffman
Member Nick Hoffman is offline
 
Profile:
Join Date: Jul 2009
Location: Vancouver  WA
Posts: 421
Re: Increasing DL on GSLP

For Chris:

Monday

Weighted chins 2 x 6-8
Press 2 x 5, 1 x 5+
Squat 2 x 5, 1 x 5+
Neck harness 4 x 25

Wednesday

Bench press 2 x 5, 1 x 5+
EZ curl bar curl 2 x 10-15
Deadlift 5+
Neck harness 4 x 25

Friday


Weighted chins 2 x 6-8
Press 2 x 5, 1 x 5+
Squat 2 x 5, 1 x 5+
Neck harness 4 x 25

Upper body days are A/B.

The "linebacker gladiator" focus also includes conditioning on Wednesday and Saturday. "Frequency method/ grease the groove" push-ups, pull-ups and burpees done 6 days a week.
__________________
I know it's a good workout when blood vessels in the back of my eyeballs POP! No agony, no bragony! Am I right?
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Gslp Dan Bonitatibus Fitness 990 06-09-2017 12:27 PM
Blending Met-cons and GSLP, how to do it Brendan McNamar Fitness 34 04-16-2012 08:47 PM
Mojave Madness - Twice Weekly GSLP and Army Mandated PT Carl Amolat Workout Logs 240 04-11-2012 07:14 PM
GSLP accessory work for shoulders? Brendan McNamar Fitness 2 09-12-2011 10:06 AM
Increasing Volume Rob McBee Exercises 1 04-18-2005 12:13 PM


All times are GMT -7. The time now is 11:17 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.