Starting GSLP - need some advice

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Starting GSLP - need some advice

Postby Gil » Tue Apr 05, 2016 2:21 pm

My answers in red.

Hi JP,

I'm looking to start GSLP, read the book and now need some advice.

Some background:
40 years old, 180 cm, 77Kg.
Overall healthy. Can't run long distance (bad knees, thank you army)
Going to the gym for 1+ year now. Always in the mornings. Got good form but not happy with my progress.

Personal records:
Bench: 60 kg (132 lbs)
Squat: 90 kg (200 lbs)
Deadlift: 90 kg
Pullups are my weakness - can only do 5-7.

My targets:
1. Get stronger
2. Reduce fat & lose the belly tire (look good naked J)

I was thinking of pretty much following the basic program in the book:
- Day 1: Bench Press, Row, curls, Squat
- Day 3: Press, pullups, tricep extention, Deadift
- Day 5: Bench Press, Row, curls, Squat
* Every day: 30+ min fasted walking OR easy jog after workout

Here are my questions:
1. What's your take on the strength program above?

Ditch the rows and the triceps extension. Neither is necessary or will be that effective at this point. Focus on the core movements in the book and put all of your effort and energy into progressing on those.

2. Frequency Method:
I understand it's all about volume. Sadly, I can't spread FM at work.
Is there a "once a day" alternative I can do? Mornings and evenings?
Wouldn't FM interfere with recovery from strength sessions?

The once a day alternative would be the ladder method. I outline that in the book as well. Morning and evening mini sessions can be used for both, and you can alternate movements each day, or train both at the same time, whichever you choose based on time and how you feel.

As for the recovery question, NO, FM will not interfere with your recovery if it is done as outlined. Not to be a dick, but if I thought that was the case I would not have been recommending it for as long as I have, and loads of people would have been seriously overtrained that have been diligently working it for a while.

3. High intensity
How important is it for my goals?
What would be recommended ones?

If you want to drop the belly fat, high intensity conditioning can definitely be your friend. Diet will be crucial as well given your age and strength numbers. Fasted walking is another alternative, as is the burpee layer from the book. As for which workouts to do, the conditioning books are designed to be very a la carte in nature. Pick the ones you can do with the time and equipment you have access to and progress on them.

4. Can I mix things up so not to get bored?
For example, replace bench press with incline/decline every once in a while?

Yes. I've been talking about this method for a while. It's perfectly acceptable to rotate the movements used in the basic setup. Just be sure to track each thoroughly, and seek to progress each session.

Thank you,
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Joined: Tue Apr 05, 2016 2:12 pm

Re: Starting GSLP - need some advice

Postby Gil » Wed Apr 06, 2016 2:35 am


Cool. Thanks for the quick reply!

I adjusted according to your feedback:
- Dropped rows & tricpes
- Added chin-up & push-up ladders on non-strength days
- Added fasted walks 4 days a week
- Will push in high intensity once a week (perhaps after gym session)

Am I in the right direction?
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Joined: Tue Apr 05, 2016 2:12 pm

Re: Starting GSLP - need some advice

Postby johnnypain » Wed Apr 06, 2016 5:55 pm

Looks solid to me man. Give it hell.
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