Gzcl program. My in depth overview of Cody Lefever's GZCL method and how I'm pro...

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The Program I ran u/gzcl 's UHF 5 week program exactly as he had it laid out except for instead of 5 days a week I dropped the slingshot bench/paused deadlift day to make it a 4 day monday/tuesday & Thursday/Friday split due to time limits and my work schedule. Starting training maxes Squat: 360, bench 225, deadlift 430, front squat 205.The next program I plan on running is UHF 9 week and I'm excited to see what kind of magic u/gzcl came up with on that program. I also plan on pulling sumo on one of the days to improve my deadlift. This thread is archived New comments cannot be posted and votes cannot be cast comments sorted by Best Top New Controversial Q&A dankmemezrus …Using my own program based off of GZCL, incorporating lots of heavy singles, doubles, and triples, has put 45 lbs on my bench, 15 lbs on my OHP, 50 lbs on my squat, and 70 lbs on my DL (doesnt really count because I started properly doing sumo vs my old form) in about 4 months, while gaining maybe 5 lbs of bodyweight. GZCLP is primarily a strength building program, although there is more of a focus on hypertrophy than a lot of other beginner strength programs. Note the progressive overload (adding weight to the bar each session) and the lower rep ranges (sets of 3, 2, and even 1). You're going to grow muscle on either program.This program was designed as a combination of Jim Wendler’s 5/3/1 strength program and the Sheiko Program, commonly known as Russian Powerlifting. Wendler’s 5/3/1 is designed to progressively load over the course of a month, whereas the Sheiko Program is built around high-volume training, often requiring an excess of 200 lifts per week [28 ...Hey! A little bit too late to comment, sure you ended the 13 week gzclp program by now But if I can help in something, the most current version of u/blacknoir spreadsheet has the option to select original or modified progression by excersise (and obviously that means, by tier) So you may wanna try the modified progression model just on some T3 excercises leaving …Start using this intuitive workout tracker built specifically for GZCL programs. Let the app hand the math so you can focus on the thing that matters, getting stronger. The GZCL Method, created by Cody Lefever, is proven to get your stronger. But it is difficult to plan and track the programs using a spreadsheet. Here are screenshots of my workout logs from last week: Part 1. Part 2. Physio. And here is a table of my progressions on GZCLP. Note this table no longer matches my current workout plan but I wanted to demonstrate change over the last ~year on the program. Also, the Nov 2019 numbers are my current Goal Reps, not actual reps.If you’re looking to start or advance your career in occupational therapy, you may be considering enrolling in an OTA program. But with so many options available, how do you choose the right one for you? One option to consider is a fully on...GZCL UHF (Ultra High Frequency) was created as a new test to my original method’s concepts. Like The Rippler and Deadlift Wave Forms the UHF model has had some of its parts and pieces tested by a few of my clients and myself in trial programs. So far the full GZCL UHF program isI’ve been doing that as is anyways after going multiple weeks not quite hitting 25. I breeze through the 15 but then fail out around 20-22. Usually at that point I move up the weight. Blacknoir • 4 mo. ago. [ 1/3/23 @ 0640 Hawaii Standard Time ] …Added a section for “Key GZCL Concepts & Program Differences” which is a great overview of the different GZCL program options. I removed the spreadsheet previews for most of the spreadsheets because of negative impact to page load speed, especially for mobile users. All of the spreadsheets are still there, you will just need to click on the …Added a section for “Key GZCL Concepts & Program Differences” which is a great overview of the different GZCL program options. I removed the spreadsheet previews for most of the spreadsheets because of negative impact to page load speed, especially for mobile users. All of the spreadsheets are still there, you will just need to click on the …The GZCL method is a strength-focused training method designed by competitive powerlifter and strength coach Cody Lefever. The method is highly effective because it works a variety of rep ranges and intensities over time. This program is just one possible variation of the method (check the source for more information on the method itself). The program is strength-focused, but also suitable for ... PHUL is an ideal program for the lifter that wants to continue to develop their strength in heavy compound movements like the squat, bench press, overhead press, and deadlift, but also want to add size to their physique. Assistance exercises like lat raises, tricep extensions, dumbbell press, incline press, face pulls (and more – it’s a lot, in a …Upper lower for GZCLP can be something like this: U1: T1 Bench, T2 OHP, T3 Row L1: T1 Squat, T2 Deadlift, T3 Lat pulldown. U2: T1 OHP, T2 Bench, T3 Row L2: T1 Deadlift, T2 Squat, T3 Lat pulldown. This is just an example, you can change the order in any way you like. Rows can be done on lower day and pulldowns on upper, etc.A 5- or 9-week GZCL program adopting a DUP model of progression (Workout to workout versus weekly undulation in volume and intensity as in The Rippler.) VDIP: Volume-Dependent Intensity Progression A GZCL Program where progression is set upon volume performed at certain intensities. For more info: blogpost, video. The RipplerJun 11, 2023 · The programs listed are chosen because they work well and have plenty of community support. If you have any questions they are most likely answered across Reddit or related forums. These programs are the best for intermediate powerlifters: Texas Method. TSA Intermediate Program v2. GZCL Jacked and Tan 2.0. GZCLP linear progression program is designed by the powerlifter and coach ex-US marine Cody LeFever. Cody LeFever created GZCLP novice program based on his GZCL method of weight training. The main advantage of Cody LeFever‘s GZCLP program is that you can customize it. Based on your personal fitness goal you can adjust tier 3 exercises.The GZCL method is a popular strength training program that is flexible and customizable, favored by powerlifters and strength athletes. Created by powerlifter Cody Lefever (/u/gzcl), GZCL training principles have made many effective training programs. At the core of the GZCL methodology are concepts like: Using a training max instead of a true 1RMIn order to become a registered nurse (RN), students need to complete specific training, obtain supervised clinical. Updated May 23, 2023 thebestschools.org is an advertising-supported site. Featured or trusted partner programs and all scho...Doing GZCL program, 4 days a week. First of all this is a really great idea, thanks for making the post. Minor point and my apologies for not looking through the thread in case this has been brought up already. Now a plan, but no program: Dice Gainz (A lifting game) What’s fun? Applying these RM ranges and follow-up set rules (singles/half-sets) with the progression and quality guidelines to a somewhat random “planning” device. Using an eight-sided dice, make the 1 now 9 and 2 now 10. This is now your 3 to 10 Rep Max range that is standard for GG.I run the method in 4 week cycles, and on the volume days I work up to a top 3x5 at 85% of training max in W1, 87.5% W2, 90% W3, and 92.5% W4. This is consistent across the lifts. The heavy days are slightly different. W1 I work up to a triple at 87.5% of TM, then 2 doubles at 90%, then 5+ singles at 92.5%. The GZCLP Program, based on the GZCL Method by Cody Lefever, offers a holistic approach to strength and power training with structured programming and accessory work. With most information scattered across Reddit, this guide consolidates everything you need to know into one comprehensive and easily accessible resource.Golf course designers have to figure out everything from where the holes should go to how long the course should be to where the obstacles should be placed. While in the past this had to be done by hand, there are programs now available tha...The aims of the program are to support those who have difficulties due to social distancing in Buon Ma Thuot City, to spread the spirit of " The leaves protect …The GZCL UHF+ is a variation of the UHF program from the GZCLP program suite that includes a heavy one-rep lift in each session. The program uses a linear progression method, with exercises split into tier 1, tier 2, and tier 3 lifts.Want to run GZCLP. Try it on Boostcamp. It is free and helps automate the progression for you. After a quick onboarding process, you can get to lifting confi...This can increase the volume of the RM by 3 to 4x. Example 1: 10RM + 5 reps x 6 sets (30 reps in follow-up volume). Logged as: 10RM@225 (E)+5x6. Example 2: 10RM + 7 reps x 4 sets (28 reps in follow-up volume). This example uses “pushed” follow-up sets. Making them ¾ of the RM value rather than ½.Online degree programs are becoming increasingly popular for those looking to further their education without having to attend a traditional college or university. With so many online degree programs available, it can be difficult to know w...GZCLP is the official name for Cody LeFever’s Linear Progression program for beginners. A lot of people are asking what the hell it means: it stands for GZCL (Cody Lefever’s screen name here on Reddit) + LP (linear progression). The program is relatively simple.This is a variation of Tactical Barbell programming combined with the GZCL program framework. It only programs the bench press and squat movements. Deadlifts are not included. This is ideal for athletes that are either unable to deadlift or looking to focus primarily on improving their bench press and squat. Table of Contents1 Program …Day 5: rest. Day 6: barbell back squats, paused barbell back squats, barbell front squats, speed deadlifts. Day 7: active rest day (HIIT, prowler, and mobility) This exemplifies how an upper/lower workout routine may be organized. This particular example is drawn from Brogains 10 Week Powerbuilding program, a 4-day upper/lower workout …Get his "TRY TRYING" shirt below!IG: instagram.com/thefeverfeverYoutube: https://www.youtube.com/c/codylefevergzclBlog: swoleateveryheight.blogspot.comThis can increase the volume of the RM by 3 to 4x. Example 1: 10RM + 5 reps x 6 sets (30 reps in follow-up volume). Logged as: 10RM@225 (E)+5x6. Example 2: 10RM + 7 reps x 4 sets (28 reps in follow-up volume). This example uses “pushed” follow-up sets. Making them ¾ of the RM value rather than ½.with current weight being 95kg. The way I have it set up is. Day 1 : T1 Squat, T2 bench, T3 Face pulls, Lat pull downs (wide grip), Lying leg curls. Day 2: T1 OHP, T2 Deadlift, T3 Calve raises, T-bar Row, Lateral dumbell raises. Day 3: T! Bench, T2 Squats, T3 Lat pull downs (V-grip), Bicep curls, Face pulls.GZCL has been the best method for improving my lifts by far, and it is without a doubt because of your spreadsheets. I've heard that 'the best program is the one you can stick to', and your spreadsheet macros make it really easy to stick to the method. Learn how to use the GZCL method, a framework derived from the Wendler's 531 programs, to improve your powerlifting …Writing is a great way to express yourself, tell stories, and even make money. But getting started can be intimidating. You may not know where to start or what tools you need. Fortunately, there are plenty of free word programs available to...Undulating = increasing and decreasing over time. Periodization = structuring training intensity, volume, and frequency to achieve a certain training goal. After linear strength gains have been exhausted on training programs like Starting Strength, Strong Lifts, Candito Linear Program, or GZCL Linear Progression, DUP is a sound training …Jun 1, 2023 · Ultimately, the GZCL Method is a highly adaptable powerlifting program for strength and muscle building for lifters of all levels. The program's flexibility and tier-based system make it an effective option for those looking to get stronger and improve their physique while tailoring their training to their individual goals and preferences. [Program Review] - GZCLP. Link to GZCLP. Background. I’m 6’0” (183cm) tall and I when I started this program I weighed about 200lbs (91kg). I had some limited experience with other LP programs, but my best gym lifts were low, still in the novice or beginner stages.Select your genetic chromosomal "Gender", 3 or 4 Day Program, Whether you lift in Lbs or Kg, and if you use Microplates. T1 Rep Scheme can be either Default (5x3>6x2>10x1) or Modified (3x5>4x3>5x2). T2 Rep Scheme can be either Default (3x10>3x8>3x6) or Modified (4x8>4x6,4x4).Amazon Business is launching a new grant program as part of its first Small Business Month event this September. Amazon Business is launching a new grant program as part of its first Small Business Month event this September. The Small Busi...GZCLP is the official name for Cody LeFever's Linear Progression program for beginners. A lot of people are asking what the hell it means: it stands for GZCL (Cody Lefever's screen name here on Reddit) + LP (linear progression). The program is relatively simple.Are you looking for ways to save money on your energy bills? Solar energy is a great way to do just that. With solar programs available in many states, you can start saving money today. Here’s what you need to know about finding solar progr...GZCL UHF (Ultra High Frequency) was created as a new test to my original method’s concepts. Like The Rippler and Deadlift Wave Forms the UHF model has had some of its parts and pieces tested by a few of my clients and myself in trial programs. So far the full GZCL UHF program isJ&T 2.0. A 12-week GZCL program geared towards hypertrophy and strength. It starts with lower intensities/higher volumes and tapers to high intensities/lower volume. A condensed version of the original Jacked and Tan. Linear block periodization (mostly) 4x Weekly training sessions.Boring But Big (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses on high volume accessory work to induce hypertrophy after the main “5/3/1” work is finished. The BBB supplemental work follows a scheme of 5 sets of 10 reps (5×10). It is both brutally simple and effective, making it one of the most popular 5/3/1 variations.Jul 27, 2017 · Location: Hertfordshire, United Kingdom (Great Britain) Age: 32. Posts: 2,494. Rep Power: 7091. The programme is good, its similar to greyskullsLP programme which also involves an AMRAP scheme. Although I really can't get my head around the progression and changing reps. Healthcare Crew. ++ Positive Crew ++. After his PHAT program became one of the most popular powerbuilding programs out there for it’s extreme effectiveness, Layne Norton developed his PH3 program for advanced lifters. It uses the …GZCL Method; Candito 6 Week Program; Korte 3×3; nSuns 531. Touted as an excellent program for “advanced novice” lifters, nSuns 531 was popularized by Redditer /u/nsuns, resulting in a Reddit subreddit that has since been closed. This program was designed as a combination of Jim Wendler’s 5/3/1 strength program and the Sheiko …GZCL Method. using the below guidlines for T1, T2 and T3 to build your own program, targetting your weakpoints, lifts you want to perform, days you want to train etc. The first step in building your own program based on the GZCL Method is to envision yourself as if you were a pyramid. The weight you can lift is its height and your work capacity ... Now a plan, but no program: Dice Gainz (A lifting game) What’s fun? Applying these RM ranges and follow-up set rules (singles/half-sets) with the progression and quality guidelines to a somewhat random “planning” device. Using an eight-sided dice, make the 1 now 9 and 2 now 10. This is now your 3 to 10 Rep Max range that is standard for GG.The app at r/personaltrainingcoach has a solid GZCLP program by default, and it can be easily customized for the base GZCL and VDIP programs. I haven't found a way to replicate JnT or General Gainz in it yet, but the devs are very responsive and they would probably add it in a matter of weeks if someone's interested. When I used a phone, I ...By the way, the file also include templates for GZCLP and a three-week, GZCL-style program. Both of those templates lend themselves to customization for novice or novice-intermediate lifters. u/youngquinn also deserves credit for cleaning up the spreadsheets, and I think he has another template he is working on. It really came down to a choice between Greyskull's Linear Progression, Jim Wendler's 5/3/1, and some of the GZCL routines. What made me side with the Rippler (and GZCL in general) were a number of small reasons. Firstly, it's completely free. The first two have a $20 book which is a very integral to the program, while GZCL was all on the ...Jan 16, 2023 · Yet another Stronger by Science program review. One Year of getting Stronger, by Science. Program Review: Stronger By Science Hypertrophy 5x (21 week) Program review: 1x int deadlift from 28 Free Programs, 5 cycles. Stronger By Science: Reps to Failure 5 Day (First 14 Weeks) Program Review. With more and more people getting into computer programming, more and more people are getting stuck. Programming can be tricky, but it doesn’t have to be off-putting. Here are 10 top tips for beginners just starting to learn computer progra...Welcome to the official daily discussion thread of /r/gzcl post your GZCL program questions, tips, workouts, and everything else relating to the method and your training. 1 0 comments Aug 4, 2023 · PPL stands for push, pull, legs. PPL programs break a weekly training routine into 6 workouts, one dedicated to push, pull, or leg exercises. Each exercise group is performed twice per week (e.g. P/P/L/rest/P/P/L during a week). This allows for high frequency training while still allowing time for muscles to recover from the previous workout. GZCL even advises not doing the T1 AMRAP if you're feeling bad on the day, just do the prescribed reps. Also, don't be afraid to drop the volume/intensity on the back down sets/T2 T3 work. You can easily dig yourself into a hole in this program if you don't regulate the intensity.Website: https://johnnyhazell.com/gzcl-3-or-4-day-program/ (YOU CAN DOWNLOAD THE SPREADSHEET FROM THE WEBSITE) Donations: https://www.buymeacoffee.com/joh...As other commentor says, add them slowly and see how it feels. Day1: T2 - Leg press, T3 - Machine lat pullover. Day2: T2 - DB side lateral raise, T3 - reverse fly. Day3: T2 - I did more Bench, so no extra T2, T3 - pec deck. Day4: same as day 2. You can also rotate biceps and triceps for T3 work. Bachsir • 7 yr. ago.GZCLP is the official name for Cody LeFever's Linear Progression program for beginners. A lot of people are asking what the hell it means: it stands for GZCL (Cody Lefever's screen name here on Reddit) + LP (linear progression). The program is relatively simple.By the way, the file also include templates for GZCLP and a three-week, GZCL-style program. Both of those templates lend themselves to customization for novice or novice-intermediate lifters. u/youngquinn also deserves credit for cleaning up the spreadsheets, and I think he has another template he is working on. What I actually did: GZCLP 3x a week, easy runs for 30 minutes at a heart rate <80% max 2x a week (this is soooo slow for me, like 12-min miles or slower), climbed or bouldered once a week (usually on a running day, sometimes after lifting; my body thrives on 5 days of workouts in a week and crashes hard on 6). That's the program template supplied by Cody. I wouldn't recommend changing it coming from GZCLP, run it through first and then make changes. Exercise selection is as per the GZCL blog posts for GZCL simplified and the application and adaptations. You want to do legs up bench instead of Close grip or incline? Sure.Start using this intuitive workout tracker built specifically for GZCL programs. Let the app hand the math so you can focus on the thing that matters, getting stronger. Preloaded with these programs: - GZCLP. - Jacked and Tan 2.0. - Ultra High Frequency 5 Week. - Ultra High Frequency 9 Week.GZCL is not a program per se, but rather a set of recommendations designed to help you squat bigger and better. Hell, it'll work with any lift you want to improve, but I'll warn you right now that gains come only with hard work, time, and patience. Let's dive into the details of the method and how they apply specifically to the squat.Oct 13, 2022 · This program was designed as a combination of Jim Wendler’s 5/3/1 strength program and the Sheiko Program, commonly known as Russian Powerlifting. Wendler’s 5/3/1 is designed to progressively load over the course of a month, whereas the Sheiko Program is built around high-volume training, often requiring an excess of 200 lifts per week [28 ... If you’re interested in becoming a Certified Nursing Assistant (CNA), you’ll need to complete a CNA training program. Finding the right program can be a challenge, but with the right resources and information, it doesn’t have to be. Here’s ...12 week GZCL review. I ran a GZCL style program for 12 weeks. The cycle lasts three weeks, and I completed it four times. The template I used is here. I ran the four day version found in this file first, but I quickly found out that I need to squat twice per week, so it turned into the five day program and I remade the spreadsheet (recently ...The modification I made is that I added an optional day 5 (which just ended up being another day of training back) because I personally wanted to deadlift more. Also opted to do 2 T2 exercises and 3 T3 exercises as provided in the routine (though this can go to 3 T2 exercises and 4 T3 exercises). Think it's better to read the program itself to ...The GZCL method is a popular strength training program that is flexible and customizable, favored by powerlifters and strength athletes. Created by powerlifter Cody Lefever (/u/gzcl), GZCL training principles have made many effective training programs. At the core of the GZCL methodology are concepts like: Using a training max instead of a true 1RMJun 29, 2023 · Mythical Mass is a 6 month-long combination of various strength programs used for building mass. The programs included are: 5/3/1 BBB Beefcake #1 (3 weeks) 5/3/1 BBB Beefcake #2 (3 weeks + 1 week deload) 5/3/1 Building the Monolith #1 (3 weeks) 5/3/1 Building the Monolith #2 (3 weeks + 1 week deload) Deep Water Beginner (6 weeks) Table of Contents. GZCLP is a beginner level linear progression program created by powerlifter and coach Cody LeFever, derived from his GZCL Method (see r/gzcl for …Think of it like this, with the deadlift alone you're getting 15 reps in three workouts. With this you're getting 15 reps in a single workout. With the squat you'll get 10 reps in the T1 minimum on that first step of 2x5+ then an additional 30 the next time around. That's really only 5 less than SS's 5x3 reps and sets.. GZCLP (4-day version) The Strength Athlete (4-day version) GZCL JacThe 8th Buon Ma Thuot Coffee Festival 2023 (http:// GZCLP is the official name for Cody LeFever’s Linear Progression program for beginners. A lot of people are asking what the hell it means: it stands for GZCL (Cody Lefever’s screen name here on Reddit) + LP (linear progression). The program is relatively simple. The 9 week version simply allows for more tim Jacked and Tan 2.0. by Cody Lefever. 4.56. Intermediate Full Gym 4 days/week. 1,808 athlete s on this program. Create your own. Popular workout programs backed by science. App gym programs include nSuns, 531, GZCL, Greg Nuckols, PHAT, PHUL, Starting Strength, Reddit PPL, and Candito.The GZCL Method is a flexible powerlifting program focusing on volume, intensity, and frequency. It's designed to help lifters of all levels build strength and muscle mass, with a structure that can be customized to individual needs and goals. The Philosophy Behind the GZCL Method GZCLP (4-day version) The Strength Athlete (4-day versio...

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