I originally just started thinking out this program for fun, but I ended up spending way too much time thinking about it. It's basically the GZCL Method, but with my own spin on it.
Saturday:
1. Low-Bar Squat: 85 – 100%: 10 to 15 Reps total, 1 to 3 reps/ Set
2. Deficit DLs: 65 to 85%: 20 to 30 Reps total, 5 to 8 reps/ set
3. (Super-set) A- Belt Squat, B- Good-Mornings: 2 sets each, 12 to 20 reps (b-sq), 8 to 12 reps (GM)
5. Conditioning
Sunday:
1. Wide-Grip Bench-Press: 85 to 100%, 10 to 15 reps total, 1 to 3 reps/ set
2. (Super-Set) A-Floor-Press, B-Single-Arm Landmine-Rows: 65 to 85%, total 20 to 30 reps, 5 to 8 reps/set
3. A- Weighted Push-Ups, B- Weighted Pull/Chin-Ups, 1 or 2 set(s) of 8 to 15 (Push-Ups), 2 Sets of 6-8 (Pull/Chin-ups)
4. A- JM-Presses, B- Barbell-Curls, 2 to 3 sets, 8 to 15 reps / set each
Monday: Rest
Tuesday
1. Deadlift: 85 to 100%, 10 to 15 Reps, 1 to 3 reps/set
2. High-Bar Squat: 65 to 85%: 20 to 30 reps total, 5 to 8 reps/set
3. A- Belt-Squats, B- Romanian-DLs: 2 sets each, 12-20 (B-Sq) 8 to 12 (R-DL)
4. Cable Pull-Through, 30+ Reps, 8 to 15/Set
5. Conditioning
Wednesday
1. Close-Grip Bench, 85 to 100% (Edge of the hand on the smooth), 10 to 15 reps total, 1 to 3 reps/Set
2. A- Feet-Up Flat-Back Bench: 65 to 85%: 20 to 30 reps, 5 to 8 reps/ Set
3. B- Single-Arm Landmine Rows, 20 to 30 reps, 5 to 8/Set (Super-set with the bench above)
Thursday
1. Standing-Strict-Press: 1 Set of 8 to 12
2. Single-Arm Standing-Press:2 Sets of 8 to 15/ Side
3. Weighted Pull/Chin-Ups, 3 Sets of 5 to 8, Super-set with above exercises
4. A- JM-Press, B- Barbell-Curl, 1 (Maybe 2) set(s) of 8 to 15 each
Conditioning
Friday: Rest
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07-17-2020, 11:40 PM #1
What do you think of this program?
Last edited by 360365LAWS; 07-18-2020 at 12:42 PM.
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07-18-2020, 05:58 AM #2
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07-18-2020, 07:10 AM #3
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07-18-2020, 07:47 AM #4
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07-18-2020, 12:32 PM #5
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07-18-2020, 12:41 PM #6
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07-18-2020, 12:45 PM #7
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07-18-2020, 12:58 PM #8
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07-18-2020, 09:36 PM #9
Oof, nice lifts. I always find it impressive when someone can get their front squat up high, I struggle with those. Grip kinda falters around the mid to low portion, I raise them almost as slowly as the overhead press. Pretty low front squat numbers for me so far, workin on em though. Anyways, good progress keep up the good work.
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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07-18-2020, 10:47 PM #10
Yea, the clean-grip can be tough if that's what you're talking about. Going cross-armed can make a big difference in terms of being able to maintain form throughout the rep. You can even clean-grip the bar to find the right position, and then switch to cross-armed without moving your shoulders before you un-rack the weight.
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