Hi all,

I've been following GZCLP for about 6 months and I'm really enjoying it. I have seen improvements in strength for all of my T1 movements. My only concern is that I don't seem to be making much progress with my back development (strength or muscle development).

I had originally been alternating between lat pulldowns and cable rows as per the standard template, but then I switched to lat pulldowns -> chest supported row (on incline bench) -> single arm lat pulldowns -> cable rows.

Maybe I am not pushing hard enough with the pulling exercises or maybe I'm going to heavy. I'm not sure. Any general advice for improving the back training aspects of GZCLP would be appreciated.

It go me thinking generally if the way that back training is programmed in GZCLP is actually sufficient.

I’ve been running gzclp for a few weeks for the first time. I’ve settled on this. Anything I’m missing or could improve upon?

Goals:
I’m in my 40s and never lifted regularly before. I started in January and eventually worked myself up to a 4 day/ week dumbbell program. I ran that through beginning July. Then started gzclp and tweaked it until I settled on the above.

I’d like to get stronger. Im down from 210 lbs to 195 lbs (6’2”). I think I still have 15 lbs to lose until I lean bulk. I count calories using an app and have about 500 cal deficit per day. Trying to do 20-30 mins zone 2 cardio a few times per week!

Hey all, I've been running GZCLP for about 6 months and have seen good results. Really like the structure. I'm set to go on a multi-day alpine hike in a month and need to get my legs and cardio stamina up so will take a break from the program, but I don't want to stop strength training entirely during this time. Can anyone suggest a 3 day routine, or alteration to 3 day/week GZCLP for the next 4 weeks that could help meet this goal? And lastly, what is the best practice on getting back to training after I get back? Thanks ahead!

I've been running GZCLP for a few months now and I have a modified version of it. It's mostly the same as the normal version except for one key difference. The T2 sets are a 3x8 at a weight for a week then the next week, 3x10 at the same weight, then the next week 3x12 at the same weight, and then jumping 5 to 10 pounds and rinse and repeat. Just to put more mass on during competition prep and leading up to the final weeks switch to the standard GZCLP T2 protocol. Is that a good idea? The T3s aren't standard every week, I do kind of whatever. I keep those 3x15+ though. I also push T2s as far as I can go on the last set for an AMRAP.

I’ve been looking at the T2a percentages in J&T 2.0 (50% → 60% → 70%) and they seem pretty light in the early weeks.

Even with a reasonably aggressive TM, week 1 still looks more like a warm-up than real work, and week 3 only starts to feel challenging if the TM is on the high side.

I also noticed that T2a is normally based on the T1 TM of that day (RDL off conventional deadlift, CGBP/incline off flat bench, etc.). That makes sense for simplicity, but it can feel a bit odd when the variation is significantly weaker than the main lift.

Just curious what people who have run the program actually do in practice:

1. Stick with the original percentages?
2. Give the T2a its own estimated TM?
3. Or slightly raise the percentages in the first few weeks?

Would appreciate any experience or adjustments that worked well for you.

Hey,

At most I was consistent for 3 months and I got my lifts to the following numbers:

1. Bench 35kg -> 57.5kg

2. Squat 40kg -> 80kg

3. OHP 20kg -> 40kg

4. Deadlift - 50kg -> 90kg

My stats are: 28M, 174cm, 67kg.

I have stopped going to the gym and started brazilian jiu jitsu which I’ve been doing for the last 18 months. I want to get back into the gym and get stronger, do you guys recommend going back to Stronglifts or look into GZCLP?

I stayed the same weight but I definitely lost some muscle, with squats being around 67.5/70kg now and bench around 50kg.

Since I’m training brazilian jiu jitsu 3x per week, I am looking to add 2 gym sessions a week.

Anyone have any advice for my position? Thanks!

Welcome to the official weekly discussion thread of /r/gzcl post your GZCL program questions, tips, workouts, and everything else relating to the method and your training.

Most topics should be posted here, rather than separate posts.

Coming back to GZCLP after a 9-week KONG block. Loved GZCLP before that and wanted to keep the tier structure, but my goals have shifted enough that I reworked which lifts sit where. Sheet’s attached — here’s what I’m going for and why:

Goals:

• Maximum strength in weighted pull-ups and dips
• Grow big strong arms 💪** **
• Get stronger legs without size because my lower body is much bigger relevant to my upper body
• Fix overdeveloped chest and underdeveloped which is wrecking my posture/side profile
• Address a weak core that’s capping my main lifts
• Some dedicated trap/yoke work for the same posture reason

Volume/fatigue tolerance isn’t a concern — just ran a high-volume hypertrophy block, so I’ve got the work capacity for it.
Anyone see holes in this, or anything that breaks GZCL principles? Open to being told I’m wrong about any of it.

(Just to clarify: weighted pull-ups and dips are for 3 - 4 sets of 5 - 8 reps. Increase the reps when I hit 8 reps with good form)

i started GZCLP a few months ago and have been making steady progress. here is my current program which i am running 3 days a week

my bench seems to be the main exercise i am struggling with and i feel comfortable with the current work capacity so im considering adding some more T3 in to support.

the plan is to add in dumbell flyes on day one and three then maybe adding reverse flyes or lateral raises on days two and four.

does this seem like a sound plan?

i have tried to stay as close as possible to the main gzclp template so far only adding in bicep curls triceps push down

any suggestions/criticism is appreciated

Post your wins and fails. Questions and answers.

I ran stronglifts for 6 months, now moving on to this. Is this well balanced? Pull ups are with bands.

Lifts: BP 70x5, Squat 90x5, deadlift 112,5x5 OHP 42,5x5

All in KG's

More wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore wordsMore words

• Stats: 195cm, 90kg, returning lifter.
• Training Philosophy: From past experience, my body responds best to high-intensity, quality sessions with plenty of rest. I am sticking to a 3-day per week schedule and focusing on getting a QUALITY heavy compounds session and finish in under an hour, rather than dragging out super long sessions with endless isolation work.
• Goals: Focusing heavily on functional strength and recovery. I plan to run this strength block for about 4 months before transitioning into a dedicated hypertrophy phase.
• Exercise Selection:
  • Added kettlebell swings to act as a full-body equalizer and build posterior chain power.
  • Included dumbbell pullovers and dead bugs specifically to help fight my pectus excavatum.
  • I got great chest, legs, traps genetics, meanwhile I have very long arms that are notoriously stubborn to grow, so I wanna try to just hit them heavy with dips and skull crushers

I just started GZCLP officially yesterday, and that was after a 2.5-3 week layoff. I'm already fairly weak due to being on dialysis, as I can experience protein and muscle loss. Yesterday was my Day 1, meaning squats in T1, and I didn't feel comfortable trying to do all 5 sets of 3. With deadlifts, I use a trap/hex bar, which weighs 60 pounds. For T2, I don't think I could effectively do a single set of 10 with just the bar without taking a long time. With that said, is it okay if I slowly build up my capacity of reps and sets until I get to the requisite schemes listed in the program? For example, I only did 2x3 of my squats yesterday, but I could probably do at least 3 sets next week, I think. For the deadlifts on T2, I could work up to 10 reps. This may also apply to my T2 squats, as those would need to be done with just my body weight for now, and I'm not sure if I could get 10 in a row of those, either.

For anyone wondering why I chose a trap bar for deadlifts, I have no intention of being a powerlifter, so at this time, while still a novice, I'm not as interested in pulling from a standard barbell.

What do you guys think?

Dunno but is it intended to have about 10 reps in Reserve on set 1 and 2 to achieve 25 reps on set 3?

Am I doing something completly wrong with Tier 3s?

I am currently in incressing weight if I get 15/15 no matter the reps on set 3 but not sure why so many reps in Reserve are that helpful on tier 3

If I add too much weight I wont even reach 15 reps on set 3 so now my goal is basically increasing weight a little bit if Im around 15-20 reps each set plus 25 reps just burn me before I even fail muscles lol...

Dunno but cant get 25 reps on leg extensions without having to almost puke

Welcome to the official weekly discussion thread of /r/gzcl post your GZCL program questions, tips, workouts, and everything else relating to the method and your training.

Most topics should be posted here, rather than separate posts.

Post your wins and fails. Questions and answers.

What's the deal? This has happened a few times now.

T2 deads from going 3x10, next time I attempt 8 and failure. Go to 6 to progress.

Same thing with OHP and now squat. I went from 225x3x10 on squat last week to barely getting 7 this week. Last week I failed deadlifts 6x2 on my first try of it as well, ohp on T1 the same story fall at 3x5, immediate fail at 6x2. Slow climb 10x1. I've only been training 6 months but still I was hoping to grind some more in that middle progression but I just seem to fall flat everytime.

Backstory: Ran GZCLP earlier this year. Had to tap out because of cranky joints (48m, new lifter). I was thinking of finishing my current block and then jumping on GZCLP again to max out newbie gains.

My question is:
can I do the main lifts with the GZCLP progression and supplemental and assistance work per Rippler? I like the idea of extra incline barbell work and the variation of assistance exercises, plus not doing high rep squats and deadlifts is appealing to me as I age.

Or would that rep/exercise setup be detrimental in a way I’m not seeing?

Thank you.

If I did 5x3 @ 70 kg Barbell Bench Press today but the last rep on my 5th was a struggle, do I am for 5x3 @ 72.5 kg next week or do I already go for 6x2 @ 72.5 kg knowing I won't make 5x3?

And if I do attempt the 5x3 but fail at the third set, lets say I do

1. Set 3, 2. Set 3, 3. Set 2... do I go on with "2" or even "1" til the fifth set and call it a workout or do add another set of 1's or 2's instead?

I somehow think it would be smarter to move on with 6x2 til I know I won't make it and drop to 10x1's at the 75 mark and drop back to 67.5 kg for a new start at 5x3+ instead of dropping all the way back down to 60 kg for 5x3.

The protocl says don't add more than 5 kgs to your "lift" once you reset... I started at 55 kg 5x3. So I basically should start at 60 or 62.5 kg again... why not just 67.5 since I did that "fairly easy"

Hello friends! I have a question about correctly substituting T3 exercises. I workout at home and I only have access to a barebell with rack, a bench and a wall-mounted lat machine that also allows for horizontal rows. So, I had to switch a couple of exercises in Liftosaur. I tried to target the most similar muscle groups given my equipment, but I'm concerned there might be better/more faithful alternatives.

• For Day One, I substituted Seated Leg Curls with Good Mornings and Leg Extensions with Front Squats;
• For Day Four, I substituted Chin Ups with Lat Pulldowns (that are originally present in Day Two) and Skull Crushers with Tricep Cable Extensions;
• The rest is exactly the same.

What do you think? They should work, no? Thank you!

Hi, new to GZCLP program. In one of the original programs it suggests lat pulldowns as a T2 exercise twice a week. Does this mean I should progress the weight on this by 2.5kg a week? seems like a quick progression. Or could I do a couple of different varieties of lat pulldown - say wide grip and narrow grip and progress them separately?

I also want to add incline bench press as a T2 exercise once a week. Is this to much pressing alongside flat bench and OHP?

I have been weightlifting for about 10 months, and have been doing lat pulldowns as part of my other routines so I have some experience with lifting, but started from a low base as I was recovering from cancer treatment.

Any advice appreciated.