Salahudin Shazlee ALPS
Moderator: Chebass88
-
- Registered User
- Posts: 133
- Joined: Wed Apr 03, 2019 5:09 pm
- Location: Birmingham UK
- Age: 28
Salahudin Shazlee ALPS
First logged workout tomorrow
Last edited by Salahudin on Sun Sep 15, 2019 11:07 am, edited 1 time in total.
- Wilhelm
- Little Musk Ox
- Posts: 9718
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: Salahudin Shazlee GSLP log
Welcome, @Salahudin
- KyleSchuant
- Take It Easy
- Posts: 2179
- Joined: Sat Nov 11, 2017 1:51 pm
- Location: Melbourne, Australia
- Age: 52
- Contact:
Re: Salahudin Shazlee GSLP log
Don't forget your curls and ab wheel, bro.
-
- Registered User
- Posts: 133
- Joined: Wed Apr 03, 2019 5:09 pm
- Location: Birmingham UK
- Age: 28
Re: Salahudin Shazlee GSLP log
Hey I need to dtfp after all
- KyleSchuant
- Take It Easy
- Posts: 2179
- Joined: Sat Nov 11, 2017 1:51 pm
- Location: Melbourne, Australia
- Age: 52
- Contact:
Re: Salahudin Shazlee GSLP log
You should do ALPS.
-
- Registered User
- Posts: 133
- Joined: Wed Apr 03, 2019 5:09 pm
- Location: Birmingham UK
- Age: 28
Re: Salahudin Shazlee GSLP log
What's ALPS @KyleSchuant
- KyleSchuant
- Take It Easy
- Posts: 2179
- Joined: Sat Nov 11, 2017 1:51 pm
- Location: Melbourne, Australia
- Age: 52
- Contact:
Re: Salahudin Shazlee GSLP log
The aesthetic linear progression to swole.
-
- Registered User
- Posts: 133
- Joined: Wed Apr 03, 2019 5:09 pm
- Location: Birmingham UK
- Age: 28
Re: Salahudin Shazlee GSLP log
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.
- KyleSchuant
- Take It Easy
- Posts: 2179
- Joined: Sat Nov 11, 2017 1:51 pm
- Location: Melbourne, Australia
- Age: 52
- Contact:
Re: Salahudin Shazlee GSLP log
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.
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.
-
- Registered User
- Posts: 1968
- Joined: Tue Mar 06, 2018 2:30 am
Re: Salahudin Shazlee GSLP log
Welcome Aboard!
-
- Registered User
- Posts: 133
- Joined: Wed Apr 03, 2019 5:09 pm
- Location: Birmingham UK
- Age: 28
Re: Salahudin Shazlee GSLP log
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
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
-
- Registered User
- Posts: 133
- Joined: Wed Apr 03, 2019 5:09 pm
- Location: Birmingham UK
- Age: 28
Re: Salahudin Shazlee GSLP log
You know what screw it ALPS it is thanks @KyleSchuant I can see the method in your madness
-
- Registered User
- Posts: 133
- Joined: Wed Apr 03, 2019 5:09 pm
- Location: Birmingham UK
- Age: 28
Re: Salahudin Shazlee GSLP log
@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
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.
-
- Registered User
- Posts: 133
- Joined: Wed Apr 03, 2019 5:09 pm
- Location: Birmingham UK
- Age: 28
Re: Salahudin Shazlee GSLP log
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
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
- KyleSchuant
- Take It Easy
- Posts: 2179
- Joined: Sat Nov 11, 2017 1:51 pm
- Location: Melbourne, Australia
- Age: 52
- Contact:
Re: Salahudin Shazlee GSLP log
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.
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.
-
- Registered User
- Posts: 133
- Joined: Wed Apr 03, 2019 5:09 pm
- Location: Birmingham UK
- Age: 28
Re: Salahudin Shazlee GSLP log
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
21.5kg:3,3,3,3,3
Press 1.0
21.5kg:5,5,5
Snatch Grip deadlift:
42.5kg:5,5,5
-
- Registered User
- Posts: 133
- Joined: Wed Apr 03, 2019 5:09 pm
- Location: Birmingham UK
- Age: 28
Re: Salahudin Shazlee GSLP log
Front Squat
22.5kg:3,3,3,3,3
Press 1.0
22.5kg:5,5,5
Snatch Grip Deadlift
45kg:5,5,5
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.
-
- Registered User
- Posts: 133
- Joined: Wed Apr 03, 2019 5:09 pm
- Location: Birmingham UK
- Age: 28
Re: Salahudin Shazlee GSLP log
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 ah well
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 ah well
- KyleSchuant
- Take It Easy
- Posts: 2179
- Joined: Sat Nov 11, 2017 1:51 pm
- Location: Melbourne, Australia
- Age: 52
- Contact:
Re: Salahudin Shazlee GSLP log
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.
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.
-
- Registered User
- Posts: 133
- Joined: Wed Apr 03, 2019 5:09 pm
- Location: Birmingham UK
- Age: 28
Re: Salahudin Shazlee GSLP log
Thank you @KyleSchuant appreciate it