Last night I had a whack dream where I got sleep paralysis inside a dream within a dream… wtf.,.,…I didn’t know that was possible lol
@hustlinghat93
I was thinking about increasing my calories by 100 and seeing if I can adapt.
I’m not trying to gain weight but I do want to eat more food
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Solid idea. As long as you don’t start increasing activity to accommodate I think that’s a GREAT idea.
Funny enough that you write this today of all days. I just sat though a speech/ mini seminar by a nutritionist and S&C coach at the MMA gym about reducing metabolic damage and increasing your maintenance macros strategically. I will spare you the irrelevant details but the main takeaway was:
- Find maintenance Kcals and stay at it for a month to make sure it is accurate
- Increase maintenance Kcals by 25 a week resulting in 100 Kcal increase a month
- Stop increasing Kcals as soon as weight slightly creeps up
- Stay on the Kcals above until slight weight increase stalls ( in theory apparently this should be the within the next 2 weeks)
- Repeat cycle after staying on those Macros for a month
All about increasing metabolic health and allowing us to end up cutting weight on higher Kcals then the last time we cut.
The above is is something I was already aware of and maybe mentioned it here or on other logs but seeing your post just thought I would share
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I hardly recognize it. If you didn’t write tiers I’d not think “gzcl”. Isn’t this the progression for T1?
Also, don’t you AMRAP the last set for T1?
The workouts I do are following a template.
I do the tier 1 as perscribed. I also follow the tier 2 and three rep scheme but changed the exercises (this is allowed).
due to time constraints, I do employ supersets/giant sets- also technically allowed
yes but not on all days
Which template is that again?
5 day
I’m going to start doing 2k daily average starting this week and see what happens
You should absolutely do this.
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Yesterday’s work
Wanted to take the day off but friend was going to the gym. Went off plan and did a “bro workout”
Giant set: incline bench-tricep push down-face pull
5x(10bench-30kg+15tricep push down-17.5lbs+20 face pull-17.5lbs)
Superset: cable row- straight arm pull down
5x(8rows-55lbs+8pull downs-22.5lbs)
Bottoms up kb press: 3x4/side-22lb kb
- felt pretty good, got blood pumping, the straight arm pull Downs really worked lats
Today is going to be “thanksgiving” for me. Going to crush a massive stupid workout
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Today’s work
Deadlift: 1x3-60,70,80,90,100,110; 1x2-120!!!; 10x5-100
Squat: 10x3-80kg beltless
Split squat: 4x20/side-bodyweight, no rest btw sets
- crushed it
Today is my “Thanksgiving cheat day” 3500for the day- a roasted a 22oz pack of chicken thighs and a 23 oz pack of drumsticks and a couple of mini bagels with cream cheese 
Updates:
-
@polo77j my team knows me so well…
- @cyclonengineer i am officially in break mode. No work unless I feel like it until Wednesday, then it’s back to the research
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@hustlinghat93 @Koestrizer @Cyrrex
Now that I’m down with gzcl I need a new program.
I want to run sheiko (3months) up to my birthday(end of may) as a peaking program so I want suggestions for what I could do between now and mid February.
I really want to focus on deadlifts. The goal is 3 plates by my birthday.
I’m currently at 125kg and sheiko doesn’t seem to do much for my deadlift (really great for squat and bench)
Suggestions??
Well the first question to ask yourself is whether or not you are happy with the results of the last program you ran. And then depending on the answer, ask yourself why you should change something that works.
Objectively speaking, it looks like it was working in a number of ways, both in terms of numbers, body composition and confidence.
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GZCL is a great program, but
- it didn’t really help my deadlift that much (great for squat!!!)
- I need a break… I barely made it through this cycle
First thing is how did you find GZCL and has it worked? If so ten stick to it !
Yes I am being a hypocrite because I to like to plan in advance but I would avoid looking at what you will do after your next program. What if the program you run until Feb is still working great? Why changes?
IF you were not getting the results you wanted
A westside conjugate program
The texas method
Juggernaut method (Only run the 5 and 3 waves to focus on heavy weights)
5/3/1 the version with Jocker sets
To be honest that sounds VERY doable it’s 15 kg in 5 months. More importantly that’s 2.5 kg increase a month and one 5kg increase.
I honestly think any strength focused program will work for you as long as you:
- Work hard (Tick this off already we all know you will)
- Don’t add additional volume/ conditioning for the sake of it
- You eat enough to recover
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it killed me… but VERY effective for squats and bench. I got very comfortable with heavy weights and feel like i OWN 90+kg
For deadlifts, I did not feel very comfortable, if anything I felt worse. I ended up being able to pull 120kg for 2, but that felt REALLY off
This sounds interesting…
I know I wasn’t asked but if neither gzcl or Sheiko helps your deadlift maybe the program isn’t the problem.
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They do help my deadlift
Those programs just don’t emphasize the deadlift.
The results I got from sheiko are pretty standard in that the squat and bench gain much more than deadlift
What is even your all time DL PR? 130 or so?
125 which I hit at the end of the last run of Sheiko
THe problem is that I don’t have 6 months between now and my birthday to do back to back runs
and also back to back runs might not be a good idea to begin with