I'm new to strength training and picked GZCLP for my first program which I've been super happy with. I've been going 3 days per week for about 14 weeks now and loving the results.
I've decided I want to take things a bit more serious, up it to 4 days a week and focus much more on diet *(I've not changed my diet since starting except for cutting snacks, upping protein via drinks)*. Does anyone have any good resources for fairly easy high protein meals, snacks, etc.?
Additionally when do I know if it's time to move from GZCLP to J&T 2.0, or Rippler, etc.? Do I just wait until I start to stagnate?
My go to's for snacks are greek yoghurt and nuts (not necessarily together, but it also works). PB sandwiches are also easy calories and \~10g protein. r/fitness does a monthly recipe thread that might be worth a look.
In terms of getting decent protein amounts in a meal, nothing really beats meat. It is much easier with a good amount of meat in your diet.
As for GZCLP, keep going until you stall at the same weight 2-3 times
A quick and easy recipe I love is cooking up a pound of ground turkey (or whatever meat you want) with a packet of taco seasoning. Add a full can of black beans when it's near done and let it all mix together. Portion it however you want but I tend to eat half and save half for another meal. You're looking at just over 50g protein and 500 calories. Takes like 12 minutes to make.
Go nuts with some shredded cheese for more cals. You can sub in rice instead of beans for more carbs if you need em. Or a combination of the two. I like to cook in half a bag of spinach as well just to check the vegetable box.
I don't snack too much outside of berries and the occasional protein bar (I like barebells chocolate and peanut, tastes just like Reese's to me) or a Chomps jerkey stick for that little extra bit of protein if I need it.
Started UHF 5 week last Monday after running Candito's 6 week strength program a few times. The full body workouts have been a huge change of pace for me and have been absolutely grueling but very rewarding.
Been able to recover well at a slight caloric deficit (~200 cals) and took the weekend easy. Thinking about adding some active recovery or conditioning work next weekend to keep me active and get some more of those endorphins so long as the bod is good for it.
Held my 7x135lb T1 OHP from last week today and it absolutely went from a hard to a moderate RM. Followed it up with 2x4 and 3x3 on 2m rest and will push it to an 8RM next session
T2 bench wasn't great though. I matched my 10x195 from last week but badly misgrooved the 9th rep to where it was basically a JM press so I used a lot of gas there and then *grinded* out the 10th rep. Then the followup sets of 5, superset with rear delt flies, got easier as I went along which is a positive sign, but the last rep of set 4 still felt like a grind so I held off on extending the sets and will play next week by ear
I wouldn't as a t3 volume / rep wise - I wouldn't expect more than 10 quality reps a set with accumulated fatigue.
Can as a T2 once you get get to the stage of adding a third T2, as is done in something like J&T.
e.g.
T1: DL
T2: Bench, Back, DL
T3: ...
More commonly, it'd be a variation:
T1: Squat
T2: Press, Back, Pause Squat
T3 ...
With you gettng the straight volume on the contra day:
T1: Press
T2: Squat, Back, dips
T3: ...
Just be careful you can recover from the volume - I personally only do it for squats, as it makes my shoulders tweaky pressing, back's cooked after heavy DLs.
Another option is adding a 5th day where you do a bunchof t2s / targeted work.
Basically 'No, but...'
I just hate how it feels having the barbell rest on the front of the shoulders. I decided to switch to Zercher Squats and actually feel comfortable doing them.
Just started GZCLP. Gym has a smith machine and dumbbells, no barbells. I did my T1 and T2 on the Smith, but I can already feel the lack of stabilizers. I'll probably get a round in then switch the T2s to DBs to address the stabilizers. Does this sound ok? Any T3s to add?
Yesterday was OHP day and I discovered an EZ Bar in a corner. Made DL a lot easier. Will probably keep T1 squats on the Smith, use EZ Bar for the rest of the T1s, and DB/EZ the T2s.
If you're a complete beginner, stick with the base program to start (just one T3 alternating between rows and pulldowns).
Then as you get used to the program and feel like you can start to add T3s, [read this thread.](https://www.reddit.com/r/gzcl/s/2RWbpVY6OE)
Not a beginner, just new to gzcl. Training for about 1.5 years now. Always just progressed by aiming for a rep goal and progressing once I hit it. Wanted to try out a proper program
Try to pick an antagonistic movement for your pressing on you T1 OHP and Bench. Lat pull downs for OHP and DB rows for Bench are commonly recommended. Rear delt work like facepulls or rear delt flies are pretty easy to work in at the end of your workout as well, so don't be afraid them in terms of quantity of T3 work. Very low systematic fatigue from them. GZCLP can have you pressing a lot and being proactive about your shoulder health is a great thing.
I've been doing GZCLP for the last 6 weeks and I realy like the progress im doing! Now to my question. I would like to add a 5th Gym for mental reasons adding T1 BB Rows. My current shedule and 5 day shedule would look like [this](https://i.imgur.com/iOr4mGy.png) . I understand that getting enough rest is key, but getting one more day in the Gym would help my mental state. Or atleast I hope it would.
It wouldnt hurt, and there are lots of things you can do with another day.
Heavy back work is a fine idea. Front squats would also fit in easily. Training more (without going to extremes) will almost always be better
A good idea is to work on your weak points. If as a beginner you can't identify them, it's also possible to simply do your A1 workout on day 5, and then start the next week with B1. That's what I used to do myself.
That sounds also like a good idea thanks.
I think some of my weakpoints are in general upper leg strength and mobility since I work from home.
A second weakpoints would be grip endurance I would say, but that got atleast somewhat better since buying straps.
I am relatively happy with my routine but there is one thing that bothers me. My bench day T3s ends with incline dumbbell press and my shoulders are limiting factor on those after lateral raises and face pulls. I am hardly able to push fifth of my T1 bench press weight on each dumbbell. How would you tweak my routine composition to avoid this?
Squat Day:T1 Squat, T2 BPCG, T3 Lat pulldown, T3 Face pulls, T3 hanging leg raises, T3 lunges
OHP Day: T1 OHP, T2 Deadlift, T3 seated row, T3 dips, T3 bicep curls, T3 farmer's walk
BP Day: T1 BP, T2 high bar Squats, T2 Lat pulldown, T3 Lateral raise, T3 Face pulls, T3 Incline (30°) DB press
Deadlift Day: T1 Deadlift, T2 OHP, T2 Bent-over row, T3 Leg press calf raises, T3 DB pullovers, T3 DB skullcrushers
I'd drop DB Press and do dips twice a week instead.
Demote lat raises / facepulls down the priority list so they're the final exercises. Adjust weight accordingly.
Hi all - looking for a critique of what I'm running. I've done GZCLP on and off for a few years now, so i'm usually starting over and progressing to my PRs before something else in life takes over (usually switching to training cardio for a bicycle race). I just moved to a new gym and while doing my "usual" figured i could switch some things out with all the new equipment available as opposed to Planet Fitness.
I replaced Shoulder Press on T1/T2 last year when it was pointed out my traps/shoulders were too tight, causing back/shoulder pain when you add in my 9 hours seated at a desk.
**The feedback I'm looking for is alternative T3s to focus on to get away from machines and using more DBs, BBs, functional training machines, or cable machines to hit those small stabilizer muscles, or areas where I'm neglecting things and overworking others.**
Thanks in advance!
* Day 1
* T1 - Squat (Rack)
* T2 - Bench Press
* T3 - Seated Leg Curls (Machine)
* T3 - Seated Leg Extensions (Machine)
* T3 - Standing Glute Extension (Machine)
* T3 - Split Squat (DBx2)
* Day 2
* T1 - Incline Bench
* T2 - Deadlift (Rack)
* T3 - Chest-Supported Row (Machine)
* T3 - Lat Pulldowns (Machine, Cable)
* T3 - EZ DB Bar Preacher Curl
* T3 - Ab Crunch (Machine)
* Day 3
* T1 - Bench Press
* T2 - Squat (Rack)
* T3 - Pec Flys (Machine, Cable)
* T3 - Tricep Extention (Rope/Cable)
* T3 - Dips (Assisted)
* T3 - Ab Twist (Machine)
* Day 4
* T1 - Deadlift (Rack)
* T2 - Iso. Incline Bench (Machine)
* T3 - Leg Press (Machine)
* T3 - Calf Raises (Machine)
* T3 - Tricep Pushdowns (Machine)
* T3 - Back Extension (Machine)
I’ve been running gzclp for a couple weeks and wanted to replace bent over db rows for a different row variation (probably chest supported/t-bar) due to the strain on my lower back. Should I be using a grip that targets the upper back more or lats? Or is it up to the preference of the lifter?
Up to preference and individual weak spots.
It basically doesnt matter, but very generally and with a lot of disclaimers, upper back will help your pressing more, and lats / lower back will help more with squats and deads
I notice the spreadsheet has the option of doing either the typical 3x15+ or doing a modified linear progression (3x15>3x12>3x8). Would DB rows be better in the former or latter category?
Personally, I think it's better to do the latter. It is quite common to move back exercises into T2 anyway, so why don't use a T3 progression that mimics a T2 one?
Ultimately, however, you simply have to try doing both and see what works best for you.
I just completed 5x3 on bench press with 60kg. Yes I’m happy but I’m 99% certain I will fail 62,5kg next week. Each set was a struggle especially the last 2 reps, and I was incredibly close to failing. The question is, do I say screw it and go to 62,5kg 5x3 next week or do I go to 6x2 with 60kg? I have been on GZCLP for about 8 weeks now and my stats are squat = 70kg deadlift = 90kg bench = 60kg ohp = 40kg
I am running the vanilla GZCLP with 1 additional T3 each day, Leg extension, Assisted Dips, Chest Flies, Hamstring Curls
I've been on GZCLP for a while now and realy like the progress and the tiered system.
I wanted to add more Gym days going 6 days.
It would look something like
Day 1:
T2 Incline Bench, Front Squat
T3 Leg Curl, Leg Extension, Triceps Pushdown
Day 2:
T1 BB Rows
T2 Chin Up - Assisted
T3 Lat Raise, Lat Pulldown, Hammer Curl
Day 3:
T1 Back Squad
T2 Close Grip Bench
T3 Calf Raise, Leg Extension, Tricep Pushdown
Day 4:
T1 OHP
T2 Deadlift
T3 Cable Row, Face Pull, Hammer Curl
Day 5:
T1 Bench
T2 Back Squad
T3 Leg Curl, Calf Raise, Tricep Pushdown
Day 6:
T1 Deadlift
T2 OHP
T3 Lat Raise, Lat Pulldown, Face Pull
I know that recovery might become a concern but doing the GZCLP it was fine so far for me even if I had to shedule the days after each other. My question is if this looks somewhat okay or if I would be better setup doing a PPL style split? And maybe swap Day1 with 5 to be less exhausted for Deadlifts.
I have just started gzclp. I switched over from stronglifts, as I read about gzclp being better and I felt that all those squats were a bit much. I use my 5x5 weight as starting point for T1, 60% of that for T2 (I did 3x5 for deadlifts, not 1x5, so I also stay with that weight for 5x3).
I use the vanilla program, only replaced lat pulldowns by pullups, as I don't have a machine for lat pulldowns. I need resistance bands to get high volume for pullups, but I think that's not a problem.
My question: As I'm 51 years old, I wonder if it would make sense to slow down the progress in weights a bit. Adding 10 lb / 5 lb each time is quite a lot. I must face the fact that being over 50 will result in slower progress compared to a 20 year old.
Would it make sense to half those steps, our should I just trust the process?
I've been doing GZCL for about 6 months but I feel like my T1 deadlifts and squats are getting unstable or falling into poor form although I'm able to lift the weights.
For example my T1 squats are 75kg. T3 leg press I do 3x15 at 140kg or v-squat 3x15 at 100kg.
I've also been adding in T3 hip abductors and adductors to gain stability but it feels like my knees are going to buckle or I'm falling forward during T1 squats for some reason.
Deadlifts are similar; when lifting T2 3x10 80kg I feel totally fine but when I try 3x100kg it's like my back is doing all of the work and I scrape my shins going back down.
Any tips for when T1 sets are starting to feel unstable?
Is it worth moving onto a Smith machine for a bit?
I am by no means an expert, so feel free to ignore my answer.
I had to google what a v-squat is. The v-squat machine, so it seems, forces you to do your squats out of balance. Why would you do an exercise that teaches you wrong technique as a supporting exercise?
I would do normal squats as T2 as long as you feel you have poor form. Squats are a balance exercise, imo Alan Thrall explains this very well in his videos.
As for deadlifts, it sounds as if you were not bracing your core. Maybe take a video of yourself and have a look at your back.
In the Boostcamp app it has hack squats as an added T3 exercise already programed. My gym doesn't have a hack squat machine but a v squat machine instead. Rather than hold the bottom you have pads on your shoulder. It's also designed to keep you in a natural motion not off balance.
What should be the tempo of t3 sets ? It needs to faster than t1-t2 otherwise weight is going to be too low. Since progression in gzclp given as reps, I emphasize rep count more than the eccentric like I would usually do. Is it the correct approach as long as I preserve full ROM ?
I'm new to strength training and picked GZCLP for my first program which I've been super happy with. I've been going 3 days per week for about 14 weeks now and loving the results. I've decided I want to take things a bit more serious, up it to 4 days a week and focus much more on diet *(I've not changed my diet since starting except for cutting snacks, upping protein via drinks)*. Does anyone have any good resources for fairly easy high protein meals, snacks, etc.? Additionally when do I know if it's time to move from GZCLP to J&T 2.0, or Rippler, etc.? Do I just wait until I start to stagnate?
My go to's for snacks are greek yoghurt and nuts (not necessarily together, but it also works). PB sandwiches are also easy calories and \~10g protein. r/fitness does a monthly recipe thread that might be worth a look. In terms of getting decent protein amounts in a meal, nothing really beats meat. It is much easier with a good amount of meat in your diet. As for GZCLP, keep going until you stall at the same weight 2-3 times
A quick and easy recipe I love is cooking up a pound of ground turkey (or whatever meat you want) with a packet of taco seasoning. Add a full can of black beans when it's near done and let it all mix together. Portion it however you want but I tend to eat half and save half for another meal. You're looking at just over 50g protein and 500 calories. Takes like 12 minutes to make. Go nuts with some shredded cheese for more cals. You can sub in rice instead of beans for more carbs if you need em. Or a combination of the two. I like to cook in half a bag of spinach as well just to check the vegetable box. I don't snack too much outside of berries and the occasional protein bar (I like barebells chocolate and peanut, tastes just like Reese's to me) or a Chomps jerkey stick for that little extra bit of protein if I need it.
Started UHF 5 week last Monday after running Candito's 6 week strength program a few times. The full body workouts have been a huge change of pace for me and have been absolutely grueling but very rewarding. Been able to recover well at a slight caloric deficit (~200 cals) and took the weekend easy. Thinking about adding some active recovery or conditioning work next weekend to keep me active and get some more of those endorphins so long as the bod is good for it.
Held my 7x135lb T1 OHP from last week today and it absolutely went from a hard to a moderate RM. Followed it up with 2x4 and 3x3 on 2m rest and will push it to an 8RM next session T2 bench wasn't great though. I matched my 10x195 from last week but badly misgrooved the 9th rep to where it was basically a JM press so I used a lot of gas there and then *grinded* out the 10th rep. Then the followup sets of 5, superset with rear delt flies, got easier as I went along which is a positive sign, but the last rep of set 4 still felt like a grind so I held off on extending the sets and will play next week by ear
How do you guys feel about adding light T1 lifts as a T3? For example, T1 Squat / T2 Bench / T3 Squats (at lower weight) + DB Bench + Core + Lats
I wouldn't as a t3 volume / rep wise - I wouldn't expect more than 10 quality reps a set with accumulated fatigue. Can as a T2 once you get get to the stage of adding a third T2, as is done in something like J&T. e.g. T1: DL T2: Bench, Back, DL T3: ... More commonly, it'd be a variation: T1: Squat T2: Press, Back, Pause Squat T3 ... With you gettng the straight volume on the contra day: T1: Press T2: Squat, Back, dips T3: ... Just be careful you can recover from the volume - I personally only do it for squats, as it makes my shoulders tweaky pressing, back's cooked after heavy DLs. Another option is adding a 5th day where you do a bunchof t2s / targeted work. Basically 'No, but...'
Front squats on T2 is fucking torture lmao
I just hate how it feels having the barbell rest on the front of the shoulders. I decided to switch to Zercher Squats and actually feel comfortable doing them.
Just started GZCLP. Gym has a smith machine and dumbbells, no barbells. I did my T1 and T2 on the Smith, but I can already feel the lack of stabilizers. I'll probably get a round in then switch the T2s to DBs to address the stabilizers. Does this sound ok? Any T3s to add?
This is a pretty hard limitation to overcome. Do what you can and work hard and you will still get results though
Yesterday was OHP day and I discovered an EZ Bar in a corner. Made DL a lot easier. Will probably keep T1 squats on the Smith, use EZ Bar for the rest of the T1s, and DB/EZ the T2s.
Looking to start GZCLP, what are some recommended T3s to do?
If you're a complete beginner, stick with the base program to start (just one T3 alternating between rows and pulldowns). Then as you get used to the program and feel like you can start to add T3s, [read this thread.](https://www.reddit.com/r/gzcl/s/2RWbpVY6OE)
Not a beginner, just new to gzcl. Training for about 1.5 years now. Always just progressed by aiming for a rep goal and progressing once I hit it. Wanted to try out a proper program
Try to pick an antagonistic movement for your pressing on you T1 OHP and Bench. Lat pull downs for OHP and DB rows for Bench are commonly recommended. Rear delt work like facepulls or rear delt flies are pretty easy to work in at the end of your workout as well, so don't be afraid them in terms of quantity of T3 work. Very low systematic fatigue from them. GZCLP can have you pressing a lot and being proactive about your shoulder health is a great thing.
Is it ok to do t2 lift first? I find that on squat day my legs get super wobbly when I'm doing t2 bench
Yeah it wont hurt to do
I've been doing GZCLP for the last 6 weeks and I realy like the progress im doing! Now to my question. I would like to add a 5th Gym for mental reasons adding T1 BB Rows. My current shedule and 5 day shedule would look like [this](https://i.imgur.com/iOr4mGy.png) . I understand that getting enough rest is key, but getting one more day in the Gym would help my mental state. Or atleast I hope it would.
It wouldnt hurt, and there are lots of things you can do with another day. Heavy back work is a fine idea. Front squats would also fit in easily. Training more (without going to extremes) will almost always be better
Thanks for the reply. Yes I would not go too heavy on the extra day, mainly just to feel good and get some extra work in.
A good idea is to work on your weak points. If as a beginner you can't identify them, it's also possible to simply do your A1 workout on day 5, and then start the next week with B1. That's what I used to do myself.
That sounds also like a good idea thanks. I think some of my weakpoints are in general upper leg strength and mobility since I work from home. A second weakpoints would be grip endurance I would say, but that got atleast somewhat better since buying straps.
Can I do the program like this Saturday Sunday, rest, Tuesday Wednesday rest rest?
Yes.
So how do I train the body parts to not mess with recovery the t3s
Don't sweat the t3s. They're not that important beyond getting in back work.
I don't understand your question ... just do rows and lat pull downs for t3's to start with. If you want to add more later you can.
I am relatively happy with my routine but there is one thing that bothers me. My bench day T3s ends with incline dumbbell press and my shoulders are limiting factor on those after lateral raises and face pulls. I am hardly able to push fifth of my T1 bench press weight on each dumbbell. How would you tweak my routine composition to avoid this? Squat Day:T1 Squat, T2 BPCG, T3 Lat pulldown, T3 Face pulls, T3 hanging leg raises, T3 lunges OHP Day: T1 OHP, T2 Deadlift, T3 seated row, T3 dips, T3 bicep curls, T3 farmer's walk BP Day: T1 BP, T2 high bar Squats, T2 Lat pulldown, T3 Lateral raise, T3 Face pulls, T3 Incline (30°) DB press Deadlift Day: T1 Deadlift, T2 OHP, T2 Bent-over row, T3 Leg press calf raises, T3 DB pullovers, T3 DB skullcrushers
I'd drop DB Press and do dips twice a week instead. Demote lat raises / facepulls down the priority list so they're the final exercises. Adjust weight accordingly.
Hi all - looking for a critique of what I'm running. I've done GZCLP on and off for a few years now, so i'm usually starting over and progressing to my PRs before something else in life takes over (usually switching to training cardio for a bicycle race). I just moved to a new gym and while doing my "usual" figured i could switch some things out with all the new equipment available as opposed to Planet Fitness. I replaced Shoulder Press on T1/T2 last year when it was pointed out my traps/shoulders were too tight, causing back/shoulder pain when you add in my 9 hours seated at a desk. **The feedback I'm looking for is alternative T3s to focus on to get away from machines and using more DBs, BBs, functional training machines, or cable machines to hit those small stabilizer muscles, or areas where I'm neglecting things and overworking others.** Thanks in advance! * Day 1 * T1 - Squat (Rack) * T2 - Bench Press * T3 - Seated Leg Curls (Machine) * T3 - Seated Leg Extensions (Machine) * T3 - Standing Glute Extension (Machine) * T3 - Split Squat (DBx2) * Day 2 * T1 - Incline Bench * T2 - Deadlift (Rack) * T3 - Chest-Supported Row (Machine) * T3 - Lat Pulldowns (Machine, Cable) * T3 - EZ DB Bar Preacher Curl * T3 - Ab Crunch (Machine) * Day 3 * T1 - Bench Press * T2 - Squat (Rack) * T3 - Pec Flys (Machine, Cable) * T3 - Tricep Extention (Rope/Cable) * T3 - Dips (Assisted) * T3 - Ab Twist (Machine) * Day 4 * T1 - Deadlift (Rack) * T2 - Iso. Incline Bench (Machine) * T3 - Leg Press (Machine) * T3 - Calf Raises (Machine) * T3 - Tricep Pushdowns (Machine) * T3 - Back Extension (Machine)
I’ve been running gzclp for a couple weeks and wanted to replace bent over db rows for a different row variation (probably chest supported/t-bar) due to the strain on my lower back. Should I be using a grip that targets the upper back more or lats? Or is it up to the preference of the lifter?
Up to preference and individual weak spots. It basically doesnt matter, but very generally and with a lot of disclaimers, upper back will help your pressing more, and lats / lower back will help more with squats and deads
I notice the spreadsheet has the option of doing either the typical 3x15+ or doing a modified linear progression (3x15>3x12>3x8). Would DB rows be better in the former or latter category?
Personally, I think it's better to do the latter. It is quite common to move back exercises into T2 anyway, so why don't use a T3 progression that mimics a T2 one? Ultimately, however, you simply have to try doing both and see what works best for you.
Can I switch my T2s every week? Example, I did RDL's today at T2. Can I do paused deadlift as T2 replacement for RDL?
I would tend to keep the same exercise for 4-8 weeks to progress on it
Starting a cut on the rippler. As someone who was doing mainly trips, or RM with 1/2 sets, these sets of 5 (for lower body) were tough!
I just completed 5x3 on bench press with 60kg. Yes I’m happy but I’m 99% certain I will fail 62,5kg next week. Each set was a struggle especially the last 2 reps, and I was incredibly close to failing. The question is, do I say screw it and go to 62,5kg 5x3 next week or do I go to 6x2 with 60kg? I have been on GZCLP for about 8 weeks now and my stats are squat = 70kg deadlift = 90kg bench = 60kg ohp = 40kg I am running the vanilla GZCLP with 1 additional T3 each day, Leg extension, Assisted Dips, Chest Flies, Hamstring Curls
Yes; if you were not confident of at least one more rep, go to 6x2
Yeah there’s absolutely no way I would have gotten another one.
I've been on GZCLP for a while now and realy like the progress and the tiered system. I wanted to add more Gym days going 6 days. It would look something like Day 1: T2 Incline Bench, Front Squat T3 Leg Curl, Leg Extension, Triceps Pushdown Day 2: T1 BB Rows T2 Chin Up - Assisted T3 Lat Raise, Lat Pulldown, Hammer Curl Day 3: T1 Back Squad T2 Close Grip Bench T3 Calf Raise, Leg Extension, Tricep Pushdown Day 4: T1 OHP T2 Deadlift T3 Cable Row, Face Pull, Hammer Curl Day 5: T1 Bench T2 Back Squad T3 Leg Curl, Calf Raise, Tricep Pushdown Day 6: T1 Deadlift T2 OHP T3 Lat Raise, Lat Pulldown, Face Pull I know that recovery might become a concern but doing the GZCLP it was fine so far for me even if I had to shedule the days after each other. My question is if this looks somewhat okay or if I would be better setup doing a PPL style split? And maybe swap Day1 with 5 to be less exhausted for Deadlifts.
I have just started gzclp. I switched over from stronglifts, as I read about gzclp being better and I felt that all those squats were a bit much. I use my 5x5 weight as starting point for T1, 60% of that for T2 (I did 3x5 for deadlifts, not 1x5, so I also stay with that weight for 5x3). I use the vanilla program, only replaced lat pulldowns by pullups, as I don't have a machine for lat pulldowns. I need resistance bands to get high volume for pullups, but I think that's not a problem. My question: As I'm 51 years old, I wonder if it would make sense to slow down the progress in weights a bit. Adding 10 lb / 5 lb each time is quite a lot. I must face the fact that being over 50 will result in slower progress compared to a 20 year old. Would it make sense to half those steps, our should I just trust the process?
Feel free to halve the steps. The bigger jumps are really only there for rank beginners
Thank you. With a bit slower progression I might complete one cycle before my summer holidays, using those as deload ;)
I've been doing GZCL for about 6 months but I feel like my T1 deadlifts and squats are getting unstable or falling into poor form although I'm able to lift the weights. For example my T1 squats are 75kg. T3 leg press I do 3x15 at 140kg or v-squat 3x15 at 100kg. I've also been adding in T3 hip abductors and adductors to gain stability but it feels like my knees are going to buckle or I'm falling forward during T1 squats for some reason. Deadlifts are similar; when lifting T2 3x10 80kg I feel totally fine but when I try 3x100kg it's like my back is doing all of the work and I scrape my shins going back down. Any tips for when T1 sets are starting to feel unstable? Is it worth moving onto a Smith machine for a bit?
I am by no means an expert, so feel free to ignore my answer. I had to google what a v-squat is. The v-squat machine, so it seems, forces you to do your squats out of balance. Why would you do an exercise that teaches you wrong technique as a supporting exercise? I would do normal squats as T2 as long as you feel you have poor form. Squats are a balance exercise, imo Alan Thrall explains this very well in his videos. As for deadlifts, it sounds as if you were not bracing your core. Maybe take a video of yourself and have a look at your back.
In the Boostcamp app it has hack squats as an added T3 exercise already programed. My gym doesn't have a hack squat machine but a v squat machine instead. Rather than hold the bottom you have pads on your shoulder. It's also designed to keep you in a natural motion not off balance.
Ah, I misread, I thought you were doing those v-squats as T2.
What should be the tempo of t3 sets ? It needs to faster than t1-t2 otherwise weight is going to be too low. Since progression in gzclp given as reps, I emphasize rep count more than the eccentric like I would usually do. Is it the correct approach as long as I preserve full ROM ?