Gslp

[Roger Dreis]

Ive been trying the following variation

Workout A
Bench 2x5, 1xAMRAP
Bent over rows 2x15
Squats 3x5
Curls 2x15

Workout B
Shoulder Press 2x5, 1xAMRAP
Pull Ups 1x10, 1xAMRAP
Deadlifts 1x5 (Warm up sets of 3 going up 10kg each set)
Calf Raises 2x20

[Richard Macaulay]

Hey board

Anyone still enjoying the gslp programme?

I use the 2x5, 1x5+ rep range with my rugby athletes during our off season. A couple of main lifts using the gslp rep range followed by a short metcon.

When the season starts we drop the metcon, add a couple of other lifts and stick with the 2x5, 1x5+ rep range. We do move onto a different rep range as the season continues and it takes longer to recover from our games.

The guys love the 5+ set. It becomes a little main event in itself.

Richard

[David Meverden]

Originally Posted by Richard Macaulay

Hey board

Anyone still enjoying the gslp programme?

I use the 2x5, 1x5+ rep range with my rugby athletes during our off season. A couple of main lifts using the gslp rep range followed by a short metcon.

When the season starts we drop the metcon, add a couple of other lifts and stick with the 2x5, 1x5+ rep range. We do move onto a different rep range as the season continues and it takes longer to recover from our games.

The guys love the 5+ set. It becomes a little main event in itself.

Richard

A couple years later I still think it's a very solid novice program.

I have a couple neighbors who lift with me and I keep their programming pretty close to a GSLP format. I always end upper body stuff with a 5+ set. It's fun, keeps them focused, and makes resets more enjoyable. I don't use the + sets for deadlift and often not for squats either because I don't want them putting their back or anything else at risk doing ugly *** reps just to hit a rep goal. If you're policing all those + sets this might not be a problem, but I'm lifting too so don't watch everything.

[Andrew Bell]

I still say GSLP is a good program also. Phraks version I also like alot:

Phrak's Greyskull LP Variant

This is a bare-bones implementation of the greater Greyskull template. It is best used as an introductory lifting program to build familiarity with the standard barbell movements.

The Program
Perform the lifts in the order they are listed.

Day 1
3x5+ Chinups OR Barbell Rows (alternating)
3x5+ Overhead Press OR Bench Press (alternating)
3x5+ Squats

Day 2
3x5+ Chinups OR Barbell Rows (alternating)
3x5+ Overhead Press OR Bench Press (alternating)
1x5+ Deadlifts

Day 3
3x5+ Chinups OR Barbell Rows (alternating)
3x5+ Overhead Press OR Bench Press (alternating)
3x5+ Squats
The "+" denotes that last set for all lifts is AMRAP - As Many Reps As Possible. Note that this is should not be to true muscular failure, and you should leave 1-2 reps "in the tank" on these sets.

Alternating Lifts
Alternate between Barbell Rows and Chin Ups between each workout.
Alternate between Bench Press and Overhead Press between each workout.
Pair Bench Press with Barbell Rows and Overhead Press with Chin Ups.

Schedule
Three days a week.
Rest one day between each workout.
Ex: M-W-F workout, T-Th-Sa-Su rest.

Progression
Add 2.5 pounds to all upper-body lifts between workouts.
Add 5 pounds to all lower-body lifts between workouts.
If you reach more than 10 reps on your AMRAP set, you may double the weight added.
If you fail to perform at least 15 reps combined across all sets, deload that lift by 10%.

Going Further
Chin Ups
If you cannot do chin ups, do negatives instead until you can.
If the equipment is available, you can substitute pull-downs with your palms facing you until you can do chin ups.
Adding Deadlift Volume
Switch deadlifts to 3x5+ instead of 1x5+
Alternate squats and deadlifts in the same way as the other lifts instead of doing squat-deadlift-squat.