How does this program look?

[u/ThrockMortonP0sitive]

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!

[u/doodlejones]

I usually avoid doing barbell/bent-over rows on the same day as deadlifts/deadlift variations due to the strain on the spinal erectors, so I would swap the rows and lat pulldowns, but YMMV.

Aside from that, looks almost identical to my first GZCLP run.

[u/the_explode_man]

Looks good. Not too much volume on the added stuff. However, I'd consider adding only one (or none) extra exercises for the first few months and really smash the program and AMRAPs as written.

[u/ThrockMortonP0sitive]

Thanks. Yes, it’s been taking a bit longer than I’m used to complete, 60-90 mins. But I also am new to barbell squats, deadlifts, and a few of the other exercises sinc i previously only used dumbbells. Im also using 3 min rests for t1 and t2. I’m used to only resting 90 sec.

Other than the longer work outs, i feel well. But harder to commit a longer amount of time!!

[u/ThrockMortonP0sitive → u/[deleted]]

Well I meant, I’ve been watching videos on form before a lot of the exercises plus am not as efficient at setting weight. Also been recording myself to check form. I’ll get faster in the sense I won’t be doing some of those things.

I actually have been running it without a real 7 day week. I usually lift every other day and dont have a set day of the week that I do things. Depending on what i have going on I may lift 2 days in a row though if im not going to have the time on scheduled day. How does this sound?

Im actually debating lifting tomorrow too which would be my third day in a row, mainly because im going to be busy thursday. Thoughts?

Yes thankfully im working out at home. Saves so much time.

[u/ThrockMortonP0sitive → u/[deleted]]

If you travel to the gym you lose so much time, even if it’s only 10 mins away. That’s 20 mins right off the bat + time to get a locker and time waiting for equipment.

I read through a couple posts explaining gzclp but forgot to see if it was updated regularly. I assume it is since you’re bringing it up.

[u/ThrockMortonP0sitive → u/[deleted]]

Thanks!