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  1. #1
    Registered User 360365LAWS's Avatar
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    What do you think of this program?

    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
    Last edited by 360365LAWS; 07-18-2020 at 01:42 PM.
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  2. #2
    Registered User paulinkansas's Avatar
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    Looks like a good cardio program. Where is the weight lifting program?
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  3. #3
    Registered User WolfRose7's Avatar
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    Looks pretty solid, wide grip bench? Do you mean properly wide or just comp width?
    Not a great fan of the former as a variation


    Originally Posted by paulinkansas View Post
    Looks like a good cardio program. Where is the weight lifting program?
    I think you misread the rep scheme. Its rep goal not reps per set.
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  4. #4
    Registered User paulinkansas's Avatar
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    Originally Posted by WolfRose7 View Post
    I think you misread the rep scheme. Its rep goal not reps per set.
    My mistake. The rep scheme is similar to Viking Bare Bones.
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  5. #5
    Registered User 360365LAWS's Avatar
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    Originally Posted by WolfRose7 View Post
    Looks pretty solid, wide grip bench? Do you mean properly wide or just comp width?
    Not a great fan of the former as a variation
    Comp grip. Ring finger on the rings when I do it.
    Last edited by 360365LAWS; 07-18-2020 at 01:40 PM.
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  6. #6
    Registered User BeginnerGainz's Avatar
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    Since it hasn’t been asked yet, how much experience do you have lifting?
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  7. #7
    Registered User 360365LAWS's Avatar
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    Originally Posted by BeginnerGainz View Post
    Since it hasn’t been asked yet, how much experience do you have lifting?
    A lot but it's off and on. Consistency is the most important thing and life has gotten in the way for me.
    Some of my current maxes are:
    LB-Squat: 405#
    Bench: 285#
    Deadlift: 530#
    Front-Sq: 300#
    Barbell-Curls: 115# x 8
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  8. #8
    Registered User WolfRose7's Avatar
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    Originally Posted by 360365LAWS View Post
    Comp grip. Ring finger on the rings when I do it.
    In that case, all looks good
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  9. #9
    Registered User TheShadowMan's Avatar
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    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.
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  10. #10
    Registered User 360365LAWS's Avatar
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    Originally Posted by TheShadowMan View Post
    Grip kinda falters around the mid to low portion,
    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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