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-   -   Gslp (http://board.crossfit.com/showthread.php?t=68627)

Dan Bonitatibus 07-10-2011 06:09 PM

Gslp
 
I have been seeing a lot of this lately. Was just wondering what exactly is it and does anyone have a link where I could read more about it.

Andrew Bell 07-10-2011 06:17 PM

Re: Gslp
 
It stands for GreySkull Linear Progression. You can check out the forms, or buy the book from THIS SITE (much of the site is NOT wfs)

David Meverden 07-10-2011 06:31 PM

Re: Gslp
 
It is a program somewhat similar to and largely inspired by the Starting Strength novice routine, but altered for the intention of not needing major weight gain for success.

A notable difference is that instead of 3 sets of 5 reps GSLP uses 2x5, and 1x5+. On your last set you go for as many reps as possible with good form. This has benefits of giving more feedback regarding progress, making resets more interesting (and possibly more worthwhile).

Program is summarized in a message board post located here: http://strengthvillain.com/forum/viewtopic.php?f=9&t=89 (WFS, except for some language in print and scary lookin' background pictures).
Quote:

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
The E-Book expands on the above program and has suggestions for all kinds of add ins: volume training for pushups, adding conditioning, adding elements to help with fat loss, etc. E-Book can be purchased at their E-Store here: http://strengthvillain.com/?page_id=20 (WFS mostly. Same cautions as last website link).

Adam Dunn 07-10-2011 09:31 PM

Re: Gslp
 
Can anyone comment on the usefulness/necessity of doing 3 days of neck harness work on GSLP? Honestly the only guys I've ever seen doing dedicated neck work are football linemen and huge meatheads at the globo. Haven't ponied up the cash to read the e-book but looking for some free advise since I haven't seen neck work in other strength or S&C programs (70s big which I have done for a little while, SS, etc.).

Andrew Bell 07-10-2011 10:43 PM

Re: Gslp
 
Here is a thread that has some excel templetes that you can down load to follow the program that will tell you exactly what to load on the bar. I think it's a good power building program.

http://strengthvillain.com/forum/vie...&t=816&start=0 (not wfs - language)

I bought the book and liked it. I would have no problem following this program if my heart wasn't more into oly lifting right now....

Struan Potter 07-11-2011 07:54 AM

Re: Gslp
 
Quote:

Originally Posted by Adam Dunn (Post 958805)
Can anyone comment on the usefulness/necessity of doing 3 days of neck harness work on GSLP? Honestly the only guys I've ever seen doing dedicated neck work are football linemen and huge meatheads at the globo. Haven't ponied up the cash to read the e-book but looking for some free advise since I haven't seen neck work in other strength or S&C programs (70s big which I have done for a little while, SS, etc.).

A strong neck is a safer neck.

David Meverden 07-11-2011 08:03 AM

Re: Gslp
 
My interpretation on the neck harness:

1) The programmer is trying to fill in gaps in rippetoe's novice program. SS has little bicep work, and basically no neck work. Zach Evetts is an example of someone who gained 75 lbs working with rip (165-240) in around 6 months and his neck is still pretty scrawny. Some neck work would have been a good idea.

2) Grayskull wants their people to LOOK strong, not just be strong. One way to look strong is a big meat neck. It's the only muscle you can show off while wearing a suit.

Quinn Walkley 07-11-2011 12:04 PM

Re: Gslp
 
GLSP also incorporates conditioning into their programming, similar to 70's big. I am going to be giving it a go come mid August and see where it takes me.

Brian Carver 07-11-2011 04:26 PM

Re: Gslp
 
I think of Greyskull as a linear version of 5/3/1. I think it's better for rank novices than 5/3/1, and I prefer it to the Starting Strength linear progression for most purposes. You don't deadlift as often and there are no power cleans, which make it easier to coach if you can't watch an athlete every day.

A strong neck is very important for anyone who wishes their head to remain attached to their body.

David Strand 07-13-2011 09:34 PM

Re: Gslp
 
Can someone give me either their own personal explaination of the Frequency Method aspect of it, or, if its there, simply link me to the part in the forum discussion where it is covered? After reading through 20+ pages of discussion, I haven't seen it. Maybe its further in, or maybe I just suffered eye fatigue. Either way, I'm trying to avoid buying the E-Book at the moment, though its looking more andmore like I'm going to end up doing it....

Its also harder to get knocked out if you have a stronger neck. Speaking of which, are neck harnasses common? I haven't seen them at any of the gyms I've ever been to, and the link to making one home made in the forum is the first I think I've heard of them.


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