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Old 05-08-2013, 07:00 PM   #501
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Maybe I'm silly but what are the different tiers for?

Strong lifting.
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Old 05-09-2013, 07:03 AM   #502
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Quote:
Originally Posted by linedriver465 View Post
5/8: Bench, GZCL, Week 3, Cycle 2
Calories: 3500ish

Flat Bench
(Tier 1- semi paused)
215x1x3
220x2x2
230x 1, X, 1 -> shoulders kept coming untucked today; going to repeat this Tier 1 next week

(Tier 2- touch and go):
205x4x3 -> elbow and shoulder tuck were better on these
205x1x2 -> couldn't get the last rep for the life of me

Blue Band Pull Aparts (between bench sets): 10 sets x 10 reps

Weighted Semi Supinated Chins: bw + 35 x 8, 7, 7, 7

Standing BHTNP: 105x8,8,7,8

Leaning Lat Pulldown (bringing bar to bench position on chest): 100x3x12

Incline Neutral Grip DB Press: 45x12,8,9

Incline DB Curl: 3 sets
Wide Grip Upright Row: 1 set
Quote:
Originally Posted by Randoja View Post
Some strong lifting nonetheless bro.
Thanks Doja - as soon as I bring up these damn shoulders in strength and remain fully tucked, my bench will move, I know it will, it has to lol

Quote:
Originally Posted by Palmer View Post
Maybe I'm silly but what are the different tiers for?

Strong lifting.
GZCL method - Swole at Every Height: The GZCL Method for Powerlifting
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Old 05-09-2013, 10:48 AM   #503
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Thanks Nick, will read the article!
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Old 05-09-2013, 05:28 PM   #504
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Quote:
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Thanks Nick, will read the article!
Word - lemme know if you have any questions
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Old 05-09-2013, 05:29 PM   #505
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5/9: Squat, GZCL, Week 3, Cycle 2
Grade: A+++

Glute Bridge/Hip Abduction/OHD Squat: 1 set each

Back Squat
(Tier 1)
265x1x3
275x2x2
280x2x1
280x1x2.5 -> technically hit 3 reps, but knees came in a little more than I would have liked on the last one. Only needed a single, but I was feeling good
(Tier 2): 250x6x3 -> felt super light today

Paused Back Squats
205x 3 sets x 5 reps x 3s hold each rep -> +2 reps on each set over last time
215 x 1 set x 3 reps x 3s hold each rep

Snatch Grip RDLs: 185x4x10 -> +3 sets over last time

BB Hack Squats:
185x12 -> +2 reps
205x3x10 -> +20lbs

Weighted Decline Crunch (plate on forehead)
Bw+10 x 2 x 12
Bw+12.5x 10, 8

Reverse BB Curl: 1 set
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Old 05-09-2013, 05:47 PM   #506
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Great workout Nick! Extra reps, tons of +s , awesome stuff!!!
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Old 05-10-2013, 10:07 PM   #507
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Lots of squats, good work. BB hacks are fun. Really hammer my front quads.
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Old 05-11-2013, 10:30 AM   #508
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Good work man.
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Old 05-11-2013, 11:13 AM   #509
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Nice volume Nick. Some awesome weight in here too man, so strong.
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Old 05-13-2013, 05:49 PM   #510
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5/13: Overhead Press, GZCL, Cycle 2, Week 2
Bent Ys: 1 set

Standing OHD Press
Tier 1
125x1x3
130x2x2
132.5x2x1
132.5x3 -> repped out the last set and it felt pretty good

Tier 2
120x5x3

Pull-ups (between Tier 1 sets): bw x 9 x 5
DB Row (between Tier 2 sets)
70x12
80x10
85x10
100x2x10

Seated BHTNP: 105 x 3 x 10 -> added some reps
Ss w/ Chest Support Row (strict)
70x14
75x2x12

Incline Neutral Grip DB Bench: 45 x 15, 14, 12 -> added some reps
Ss w/ BB Curl w/ Fat Grips (strict)
50x15
60x12,9

Incline Reverse Fly/Lateral Raise/Front Raise tri-set: 2 sets to technical failure
Cable Rotator Cuff External Rotation: 3 sets each arm
EZ Bar Cable Upright Row: 1 set
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