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Old 04-03-2013, 06:17 PM   #381
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Haha. If I could I would squat everyday, 2X per day!
QFT!!
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Old 04-03-2013, 06:26 PM   #382
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4/3: Overhead, GZCL Cycle 1, Week 1

1.) Bent Y Raises
2.5x1x10
5x2x10

2.) Standing OHP
45x2x10
65x5
85x5
105x3
(Tier 1 sets)
115x1x3
120x2x2
122.5x2x1
122.5 x 4

3a.) (Tier 2 sets) Standing OHP107.5 x 7 x 5

3b.) Pendlay Rows: 135 x 7 x 10

4a.) Low Incline DB Press
50x15
55x12
60x10

4b.) Cable Facepulls: 60 x 12, 12, 10

5.) Seated Cable Low Row
160x10
152.5x8
145x12

6a.) V-bar Tricep Pushdown w/ Fat Grips: 120 x 3 x 15

6b.) Incline DB Curl ss w/ DB Hammer Curl
20 x 1 x 15/15
25 x 2 x 8/8

7.) Reverse Pec Dec (~30s rest between sets)
70x12, 10
50x12

8.) Plate FR (fully overhead): 25 x 20

9.) DB Partial ROM Lateral Raise: 15 x 20

10.) Cable RC external rotation: 15 x 2 x 20
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Old 04-03-2013, 09:43 PM   #383
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Big volume Nick! What is GZQL? Man, my bad with lingo.
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Old 04-04-2013, 08:47 AM   #384
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Big volume Nick! What is GZQL? Man, my bad with lingo.
Thanks Jim! The full write up is on here (basically more work in the 80+% of your 1RM range): Swole at Every Height: The GZCL Method for Powerlifting
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Old 04-05-2013, 11:53 AM   #385
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Old 04-05-2013, 09:54 PM   #386
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Keep killing it.
thanks Steve! Definitely working on form up in here and working on adding some size
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Old 04-05-2013, 09:55 PM   #387
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4/5/13: Deadlift, GZCL, Week 1, Cycle 1

Goblet Squat: 50x8

1.)Deadlift
(warm-up)
135x5
185x5
225x5
275x3
315x3
365x3
(Tier 1)
405x1x3
415x2x2
430x3x1
(Tier 2)
380x1x4 -> was supposed to do 380 for 7x5 but form was NOT good
355x2x5
335x4x5 -> these felt good; about 70% of working 1RM

2.)Front Squat
95x5
125x5
155x5
175x9, 8, 8, 8

3.)GMs
115x15
125 x 15, 12

4.)45 Degree Leg Press
2pps x 30
3pps x 2 x 20

5.)Rack Pulls (just below knee; emphasize hip drive and lower back arch)
135x5
225x5
275 x 5 (no straps)
275 x 4 x 8 (straps)

6a.) Decline Sit-ups (plate on forehead): bw + 15 x 10, 9, 8, 5

6b.)GHRs: bw x 8, 10, 10, 8
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Old 04-06-2013, 04:41 AM   #388
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That looks brutal. Have you noticed strength gains from before vs. After 5/3/1?
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Old 04-06-2013, 07:50 AM   #389
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That looks brutal. Have you noticed strength gains from before vs. After 5/3/1?
Hard to say after the first week fen but so far I'm digging the extra work above the 80% range. I've had to dial back the tier 2 weights to a more humbling 70% instead of starting at 80% but this just goes to show that my form on all three lifts has room for improvement. I really like the flexibility in accessory work too
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Old 04-06-2013, 10:18 AM   #390
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solid work keep it going line
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