Bailey25

Thanks Philip, ok so lifts are still primary focus now so I’ll do 20 minute plan 2x/week, walks I do already , not in morning , but I do throw a backpack on. Actually have a vest just can’t get myself to wear the damn thing, lol.. The backpack is same idea though.

Thanks

I agree, owes me as well.. Let’s hope he turns things around!

Hey everyone, haven’t been on here in a while. Just wanted to post my current GSLP set up now and any suggestions, tweaks, or changes is appreciated. Goals and issues are looking for minimalistic set up hence the versatility of John’s A/B set up from GSLP 3.. Some weeks I may hit weights twice a week but many weeks will be able to do three so will simply alternate the A and B sessions . I have some on again off again left shoulder issues that seem to dissipate as I get into my work sets and I’m more warmed up and blood is flowing..So reducing elbow and shoulder inflammation is a priority..

Workout A
Dynamic shoulder pre hab warm up-Band pull aparts/face pulls shoulder warm up
Bench Press 2x5,1x5+
Trap bar deadlift 1x5+
Close Grip Pushups 4x5-10 ( once I hit 4x10) drop back down and add weight
Band assisted chins( I like them and they help so they are staying 3x5-7 ; once I hit 10 reps on any single set, decrease band)
Shoulder health finisher such as seated rear bent over fly’s and lying L-Fly

Workout B
Dynamic shoulder pre hab warmup band pull aparts and face pulls
Angled thick bar standing press 2x5,1x5+
15-30 ‘ Incline DB Press 2x6-8 done RPT style
Safety Squat bar back squat 2x5,1x5+
Eccentric chins building up to 10x1, then 6x2, finally 5x3, test chins, if no, then add weight to negatives and repeat
Shoulder health finisher, rear delt/upper lat movement and lying L-Fly..

Doing frequency pushups as well 5x a week and 5-6 x a week doing two sets 2-3 reps short of failure of band chin ups..

My main question is close grip pushups seem rough on my shoulders, is that normal, they really seem to hit he tri’s good as well.. Should I replace these with close grip bench presses or incline close grip bench presses or stick it out with close grip pushups?

How does everything else look? This was pretty much the template John Schaeffer set up for me in TeamPain before he fell off the face if the earth after week 3..
Thanks guys!

The replies you were give are great but I would take a look at this link to frequency style pushups. It explains it step by step and I’m currently doing it, the only change I would make is to add 1-2 rest days either on weekend or one spaced midweek..

Sorry this reply was meant for Greenteatiger


LINK

something I posted posted in another thread. This is for strength and aesthetics, focusing on bringing up the lower chest line with lots of dips, bringing up the arms with chins and dips, and creating the V-shape with the chins, press and lateral raises. Add 2.5lbs on upper body, 5 on squats and deads.

For the bodyweight exercises either pick a number you can get in 10-12 sets with 1 min rest or pick a time period and get max reps in the time period.

JUST GET frickING STRONG ON THE DAMN EXERCISES LISTED!!! If you do that and eat 300g of protein a day, everything else takes care of itself. Stop bouncing around and get strong.

Just set it up on a simple A/B rotation with rpt or the greyskull traditional 2x5,1x5+

A:
incline
Back squat
Wide bodyweight dips- 50-100 reps
Bodyweight chins- 30-100 reps
Lateral raises- 2 x 15-20


B:
Press
Weighted chins
Weighted dips
Deadlift- 1 set
Barbell curls- rpt 6-8/ 8-12/ 12-15
Side lateral raise- 2 x 15-20


5-6 exercises, quick and to the point. Do the above and it should take less than an hour. Pick some form of hard arse conditioning for 10-12 min and get after it.



Here are some subs if you want to:

Press for zpress, db press etc

Chins for rope climbs, racked chins

Dips for cgbp or reverse grip bench, weighted close grip pushups

Squats for front squats, walking lunges, split squats, heavy thrusters

Deads for sumo or trap bar deads, heavy arse kb swings, heavy hip thrust, heavy strict bent over rows

Any db or variant exercise for the main lifts.

Incline for bench, weighted ring pushups etc

Side lateral raise for face pulls, reverse bent over fly or other rear delts exercise
This post was edited on 6/27 at 8:27 am

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That looks awesome but the volume on dips/chins seems crazy for the average guy doing GSLP. If you can’t do dips and only are capable of 0 to just a couple of chins as many of us are how would you attack this? Say you wanted to do CGBP or CG pushups instead as well as band assisted chins and bodyweight negatives and weighted negatives. How would those be plugged in?

Lastly, if you didn’t want to do deadlift twice in a week some weeks, how would you set this up pn a traditional 3 day GSLP instead of A/B set up?

Well I don’t necessarily want to bad mouth him on a public forum.. I still believe in his methods, like his GSLP program, and he’s helped me in phone consultations before. To be honest, I think he just has a lot going on in his personal life right now and maybe it’s impacting things. Full disclaimer, he offered to cut me a discount on the 12 TeamPain coaching. I didn’t ask for it but was interested in joining so I agreed. I made an initial payment of $100 and no specific date was set for the next payment installment but that was the plan, to make 2-3 more payments. Immediately, he took almost two weeks to get me the 1st week’s programming, thereafter I had to text and or email, sometimes he wouldn’t respond and I had to repeat previous week’s workouts a couple times , week #4’s programming never came and he never responded so at that point I decided not to send a 2nd payment and cut my losses. Again, a nice guy and I still follow his methods but until he appears to get back 100% to committing to his strength/conditioning side of the business and meeting deadlines I wouldn’t recommend signing up or for paying for any E-books or coaching..

Thanks for reply, Yes, I agree with you that proactively rotating lifts on the 3 day “OG” template would be simpler and still help from going stale. Per reseaching GSLP 3 and your advice, I’m going to do this:

Monday: Bench press, inverted row variant, squat 2x5, 1x5+

Wednesday: Press 2x5,1x5+, chest supported db row, trap bar deadlift 1x5+

Friday: Close Grip bench press, belt squat 2x8, 1x8+, 2nd inverted row variant.

I’m doing GSLP principals but admittedly I am experimenting with a bench press program written for me that uses amrap set and same principals as GSLP but it calls for bench and close grip so I will use those two variants for this cycle . Next cycle I will sub in Inclines like you mentioned in the example. I can’t do unassisted chins hence the bodyweight row substitutions similar to rack chins. I just don’t know what set/rep scheme to use on these? Currently I’m capable of doing 1x10. 1x9, 1x7-8 on regular supinated grip inverted bodyweight rows.

Lastly, I run frequency method negatives for chin ups and pushups 5-6 days per week, currently doing 6 negatives with about 1 minute rest between them per JP’s advice. Secondly, doing 6 sets of 9 pushups throughout day, was up to 7x14 before I got flu and then bronchitis.

Does this look solid? Any ideas on a good set/rep progression scheme for the inverted rows and chest supported DB row? Are three supplemental pulling movements too much each week?

Thanks man

Actually had already found it but thank you, gonna stick with normal frequency work for now however...

Sorry , tried sharing videos of my negatives and it’s not sending correctly

No problem, appreciate the feedback regardless.. Can’t do frequency method sets spread throughout day but are you at least recommending at least doing the negatives 5-6 x a week. You said 5 negatives per set for 4 sets, so do 20 negatives each evening? How much rest can I allow myself between each negative? 20 seems high so would have to work up to it, most negatives at a time has been 8

Sounds good, will do and update periodically on my progress, thanks for your feedback!