Salahudin Shazlee ALPS

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Salahudin
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Salahudin Shazlee ALPS

#1

Post by Salahudin » Fri Apr 05, 2019 2:34 pm

First logged workout tomorrow ๐Ÿ˜
Last edited by Salahudin on Sun Sep 15, 2019 11:07 am, edited 1 time in total.

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Re: Salahudin Shazlee GSLP log

#2

Post by Wilhelm » Fri Apr 05, 2019 2:39 pm

Welcome, @Salahudin

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KyleSchuant
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Re: Salahudin Shazlee GSLP log

#3

Post by KyleSchuant » Fri Apr 05, 2019 2:53 pm

Don't forget your curls and ab wheel, bro.

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Re: Salahudin Shazlee GSLP log

#4

Post by Salahudin » Fri Apr 05, 2019 3:07 pm

Hey I need to dtfp after all๐Ÿ˜€

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Re: Salahudin Shazlee GSLP log

#5

Post by KyleSchuant » Fri Apr 05, 2019 3:23 pm

You should do ALPS.

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Re: Salahudin Shazlee GSLP log

#6

Post by Salahudin » Fri Apr 05, 2019 3:56 pm

What's ALPS @KyleSchuant

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KyleSchuant
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Re: Salahudin Shazlee GSLP log

#7

Post by KyleSchuant » Fri Apr 05, 2019 4:26 pm

The aesthetic linear progression to swole.

Salahudin
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Re: Salahudin Shazlee GSLP log

#8

Post by Salahudin » Fri Apr 05, 2019 5:28 pm

Thanks I will try and follow your lead @KyleSchuant, this is what I love about this place, it's almost like an Exodus of leaving shitty incorrect information i.e gomad behind.๐Ÿคฃ๐Ÿคฃ

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Re: Salahudin Shazlee GSLP log

#9

Post by KyleSchuant » Fri Apr 05, 2019 9:29 pm

ALPS, a novice routine.

Victorian Easy Strength, for intermediates who have stresses beyond the barbell. For those dedicated to the barbell and with no other stresses in life, the programming is more complicated.

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Re: Salahudin Shazlee GSLP log

#10

Post by ChrisMcCarthy1979 » Sat Apr 06, 2019 4:00 am

Welcome Aboard!

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Re: Salahudin Shazlee GSLP log

#11

Post by Salahudin » Sat Apr 06, 2019 7:34 am

You think ALPS is better than GSLP I am also very into Muay Thai and BJJ @KyleSchuant

To be honest maybe due to my extracurricular activities my crappy all time prs are:
Bench 66.5kg
Squat 105kg
Deadlift 107.5kg
Press 42.5kg

Salahudin
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Re: Salahudin Shazlee GSLP log

#12

Post by Salahudin » Sat Apr 06, 2019 7:58 am

You know what screw it ALPS it is thanks @KyleSchuant I can see the method in your madness

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Re: Salahudin Shazlee GSLP log

#13

Post by Salahudin » Sat Apr 06, 2019 12:55 pm

@KyleSchuant what is the lesser crime front squat progression 2.5kg increases like the deadlift or 1.5/1kg increases like the press as I only have 20/15/10/5/2.5/1.25/.075 plates

And what is meant by total for chinups is it however many sets are required or I a single set

Thank you
Last edited by Salahudin on Sat Apr 06, 2019 2:47 pm, edited 1 time in total.

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Re: Salahudin Shazlee GSLP log

#14

Post by Salahudin » Sat Apr 06, 2019 1:41 pm

It has begun

Front squat: 20x3, 20x3, 20x3, 20x3, 20x3
Press 1.0: 20x5, 20x5,v20x5
Snatch Grip deadlift: 40x5, 40x5, 40x5

Funny painful thing with snatch Grip deadlifts initially my grip was not wide enough and I hit myself in the crown Jewel's and had to take a bit of breather. At least this happened in a home gym and not a public gym ๐Ÿ˜ญ

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Re: Salahudin Shazlee GSLP log

#15

Post by KyleSchuant » Sat Apr 06, 2019 4:47 pm

If plates require it, err on the side of smaller progression. You get to the same place in the end.

In snatches it's common for people training on their own to smash themselves in that area, that's why Everett made the video below. As well, for the guys think "tuck under." You can have your undercarriage deployed up, or down. Have it down, just make sure you have good underwear.

We will see you at the Siege of Acre.


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Re: Salahudin Shazlee GSLP log

#16

Post by Salahudin » Mon Apr 08, 2019 3:48 pm

Front squat
21.5kg:3,3,3,3,3
Press 1.0
21.5kg:5,5,5
Snatch Grip deadlift:
42.5kg:5,5,5

Salahudin
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Re: Salahudin Shazlee GSLP log

#17

Post by Salahudin » Wed Apr 10, 2019 3:22 pm

Front Squat
22.5kg:3,3,3,3,3
Press 1.0
22.5kg:5,5,5
Snatch Grip Deadlift
45kg:5,5,5
Last edited by Salahudin on Fri Apr 12, 2019 2:58 pm, edited 1 time in total.

Salahudin
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Re: Salahudin Shazlee GSLP log

#18

Post by Salahudin » Fri Apr 12, 2019 2:55 pm

Front squat
24kg:3,3,3,3,3
Press 1.0
24kg:5,5,5
Snatch Grip deadlift
47.5kg:5,5,5

I'm pretty much going to be lifting twice per week as per recommendation on @KyleSchuant , due to beginning my grad job and BJJ again schedule will be:
Mon: lifting
Tue: Muay Thai
Wed: BJJ
Thu: Muay Thai
Fri: lifting
Sat: Off
Sun: BJJ

Would love to lift on Saturday but have a feeling that wouldn't work due to recovery @KyleSchuant unfortunately times for BJJ are set in stone I wish they were solely on Saturday and Sunday ๐Ÿ˜‘ ah well

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Re: Salahudin Shazlee GSLP log

#19

Post by KyleSchuant » Fri Apr 12, 2019 6:41 pm

Twice a week for workouts is fine. Josh Hillis said that most people would be better off, rather than three workouts a week and just eating whatever, if they had twice a week and their third "workout" was food preparation. He specialises in female fat loss, but I think it applies whatever your gender or goals. On Saturday, go shopping and prepare your food for the week. This will be important for you starting a new job, during the week you'll have other things to worry about and are more likely to miss meals or just get greasy takeout.

3 workouts rather than 2 is 50% more workouts, but it doesn't get you 50% more results, more like 20-30% - you get to add weight to the bar more often, but you also get more accumulated fatigue. The main reason you get trainers advising 3pw is that everyone misses some workouts. If you do 2pw and miss 1, now it's a week between workouts and past absolute newbie stage you have to repeat weights, so that 1 missed workout costs you a whole week. Whereas if you do 3 and miss 1, no big deal. So do 2... just don't miss any workouts.

In a few months when it's heavy enough you'll need a light day, if you've the same schedule then Monday would be the light day, as you have martial arts the day before and the day after. But that's not an issue for now.

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Re: Salahudin Shazlee GSLP log

#20

Post by Salahudin » Fri Apr 12, 2019 10:34 pm

Thank you @KyleSchuant appreciate it๐Ÿ‘

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