GZCL UHF+ (5 weeks) | LiftVault.com
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T1 Movements
Training
(Training Max is an estimated daily 2RM at cycle start.)
T2 Accessories
Training
List movements here that are not T1 movements, or based upon T1 movements.
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Max
T1 Movements should be competition lifts.
Max
Example: Close Grip Bench Press & Sling Shot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
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Squat420
Exceptions: OHP & close variation of a competition lift.
Incline Bench135
Good T2 Options:
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Bench Press250
Examples: Front Squat, Close Grip Bench, opposite DL.
Front Squat165
Deadlift & Back: Any pull up or row type, and/or more deadlifts including deficits, blocks, stiff legs, etc.
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Deadlift430
Sling Shot Bench, High Bar, Low Bar, etc.
Upper Presssing: Flat & Incline bench varieties with bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc.
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OHP135
Squatting: More squats varieties including other bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and leg pressing…
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+
Progression Table (Percentage of Training Max)
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Week OneWeek TwoWeek ThreeWeek FourWeek Five
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From
9/2/2018
Enter as decimal
9/9/20189/16/20189/23/20189/30/2018
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To9/8/2018
(Ex: .85 = 85%)
9/15/20189/22/20189/29/201810/6/2018
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Tier 1Movement%Movement%Movement%Movement%Movement%
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15
Day One1Squat0.9Squat0.925Squat0.95Squat0.975Squat1
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Day One10.7750.8250.8750.950.85
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Day One1
18
19
Day Two1Bench0.9Bench0.925Bench0.95Bench0.975Bench1
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Day Two10.7750.8250.8750.950.85
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Day Two1
22
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Day Three12" Deficit Deadlift0.92" Deficit Deadlift0.9252" Deficit Deadlift0.95Deadlift0.975Deadlift1
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Day Three10.7250.7750.8250.8750.85
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Day Three1
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Day Four1Sling Shot Bench0.975Sling Shot Bench1Sling Shot Bench1.025Sling Shot Bench1.05Sling Shot Bench1.075
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Day Four10.80.8250.850.8750.9
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Day Four1
30
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Day Five1Front Squat0.9Front Squat0.925Front Squat0.95Front Squat0.975Front Squat1
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Day Five10.7750.8250.8750.950.85
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Day Five1
40
Tier 2
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Day One2Incline Bench0.65Incline Bench0.7Incline Bench0.75Incline Bench0.8Incline Bench0.6
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Day One2
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Day Two2Pause Squat0.725Pause Squat0.775Pause Squat0.825Pause Squat0.875Squat0.7
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Day Two2
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Day Three2Overhead Press0.65Overhead Press0.7Overhead Press0.75Overhead Press0.8Overhead Press0.6
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Day Three2
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Day Four2Paused Deadlift0.725Paused Deadlift0.775Paused Deadlift0.825Paused Deadlift0.875Deadlift0.7
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Day Four2
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Day Five2Close Grip Bench0.65Close Grip Bench0.7Close Grip Bench0.75Close Grip Bench0.8Close Grip Bench0.6
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Day Five2
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Third Tier Progression Guidelines
General Guidance
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Weeks 1&2
In 3-4 sets work up to heaviest 12-15 reps. Once reached that's the first set. Perform four more sets at same weight.
(+)
Means LAST SET is a rep out also known as an AMRAP, or, As Many Reps As Possible.
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Weeks 3&4
In 3-4 sets work up to heaviest 10-12 reps. Once reached that's the first set. Perform three more sets at same weight.
Rep Out Rule
Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
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Weeks 5&6
In 3-4 sets work up to heaviest 8-10 reps. Once reached that's the first set. Perform two more sets at same weight.
Feeling Run Down?
Step 1: Leave 2-3 reps left in your tank on all T1 and T2 AMRAP sets for the remaining portion of the week. Resume 1-2 reps left in tank following week.
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Week 7&8
In 3-4 sets work up to heaviest 6-8 reps. Once reached that's the first set. Perform one more set at same weight.
Perform all
Step 2: Volume deload by decreasing all T3 movements by one set for the rest of that week. Resume T3 volume as written the following week.
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Week 9
In 3-4 sets work up to heaviest 10 reps. Once reached that is final set for that movement.
Steps for 1 week
Step 2: Eat 250-500 cals more next two days and try to get 30-60 more minutes of sleep each night that week.
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T3 Example: Wk 1, Day 1, T3a "Ez Bar Curl": Warming up, set one is 45 lb. x 15 could have done 5+ more reps, go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set three and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps for each following set.
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Training Schedule
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Week 1Week 2Week 3Week 4Week 5
Rest Guide
The rest guide is important to follow fairly closely due to Rep Out Rule.
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Day OneDay OneDay OneDay OneDay OneT1
Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9.
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Tier
Exercise
Weight
Rep
SetExercise
Weight
Rep
SetExercise
Weight
Rep
SetExercise
Weight
Rep
SetExercise
Weight
Rep
SetT2
Rest 2-3 minutes between sets. Closer to 3 minutes on weeks 7-9.
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1Squat38011Squat39011Squat40011Squat41012+Squat42011T3
Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
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Keep 2 in reserve on last set AMRAP >
32543+
Same AMRAP Reserve >
34534+
Same AMRAP Reserve >
37024+
Same AMRAP Reserve >
40013
AMRAP to 1 Reserved; Cap @8 reps >
355Max1
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T1 Notes: The heavy single has no AMRAP and is intended to be within the Training Max, not above it. The intent is that on Week 5 the TM sees improvement; speed, posture, etc. The week is also a volume deload, so Wk6 can Test.
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Notes Cont.: The heavy single should be within 90-100% and increase modestly each week, giving some intensity exposure, with the hope it does not degrade lower intensity volume efforts. Wk5 is target practice, Wk6 set new TM.
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2Incline Bench9084Incline Bench9584Incline Bench10064Incline Bench11054Incline Bench80Max1
< This is a single set for 'Max Reps' (Keeping 2 in reserve; Considered Technical Max Limits.)
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T2 Notes: The original UHF T2 scheme is now simplified, broken into 2 parts: Wks1-3 & 4&5. The first part is the volume portion, the second tapers. Keep this in mind. There are no AMRAPS planned in the T2. This is b/c T1 intensity +.
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3V Grip Cable Row?
Max
5V Grip Cable Row?
Max
5V Grip Cable Row?
Max
4V Grip Cable Row?
Max
3V Grip Cable Row?Max1
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3Ez Bar Curl?
Max
5Ez Bar Curl?
Max
5Ez Bar Curl?
Max
4Ez Bar Curl?
Max
3Ez Bar Curl?Max1
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3Leg Curl?
Max
5Leg Curl?
Max
5Leg Curl?
Max
4Leg Curl?
Max
3Leg Curl?Max1
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Day TwoDay TwoDay TwoDay TwoDay Two
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Tier
Exercise
Weight
Rep
SetExercise
Weight
Rep
SetExercise
Weight
Rep
SetExercise
Weight
Rep
SetExercise
Weight
Rep
Set
80
1Bench22511Bench23011Bench24011Bench24512+Bench25011
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1
Same Guidance as Above.
19543+20534+22024+24013215Max1
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1
83
1
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2Pause Squat30536Pause Squat32536Pause Squat34526Pause Squat37025Squat29523
< Paused lift turns into the standard (not paused!) variety, low volume (sub 10 total reps) & lighter during this deloaded week.
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2
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3Seated DB OHP?
Max
5Seated DB OHP?
Max
5Seated DB OHP?
Max
4Seated DB OHP?
Max
3Seated DB OHP?Max1
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3Side Laterals?
Max
5Side Laterals?
Max
5Side Laterals?
Max
4Side Laterals?
Max
3Side Laterals?Max1
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3Pec Deck?
Max
5Pec Deck?
Max
5Pec Deck?
Max
4Pec Deck?
Max
3Pec Deck?Max1
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Day ThreeDay ThreeDay ThreeDay ThreeDay Three
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Tier
Exercise
Weight
Rep
SetExercise
Weight
Rep
SetExercise
Weight
Rep
SetExercise
Weight
Rep
SetExercise
Weight
Rep
Set
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12" Deficit Deadlift385112" Deficit Deadlift400112" Deficit Deadlift41011Deadlift42012+Deadlift43011
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1
Same Guidance as Above.
31043+33534+35524+37513365Max1
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T1 Notes: The Deadlift scheme is split into 2 blocks: First block is 2" deficit, Second block is from the floor. Intentionally 1Wk ahead of T2 paused varieties b/c T1 specificity requirement, intensity.
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1
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2Overhead Press9084Overhead Press9584Overhead Press10064Overhead Press11054Overhead Press80Max1
< This is a single set for 'Max Reps' (Keeping 2 in reserve; Considered Technical Max Limits.)
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2
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3Pull Up?
Max
5Pull Up?
Max
5Pull Up?
Max
4Pull Up?
Max
3Pull Up?Max1
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3Hyper Extension?
Max
5Hyper Extension?
Max
5Hyper Extension?
Max
4Hyper Extension?
Max
3Hyper Extension?Max1
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3Rear Delt Flye?
Max
5Rear Delt Flye?
Max
5Rear Delt Flye?
Max
4Rear Delt Flye?
Max
3Rear Delt Flye?Max1
100
Day FourDay FourDay FourDay FourDay Four
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Tier
Exercise
Weight
Rep
SetExercise
Weight
Rep
SetExercise
Weight
Rep
SetExercise
Weight
Rep
SetExercise
Weight
Rep
Set
102
1Sling Shot Bench24511Sling Shot Bench25011Sling Shot Bench25511Sling Shot Bench26512+Sling Shot Bench27011
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1
Same Guidance as Above.
20043+20534+21524+22013225Max1
104
1
105
1
106
2Paused Deadlift31036Paused Deadlift33536Paused Deadlift35526Paused Deadlift37525Deadlift30023
< Paused lift turns into the standard (not paused!) variety, low volume (sub 10 total reps) & lighter during this deloaded week.
107
2
108
3Wide Grip Incline ?
Max
5Wide Grip Incline ?
Max
5Wide Grip Incline ?
Max
4Wide Grip Incline ?
Max
3Wide Grip Incline ?Max1
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3Dips?
Max
5Dips?
Max
5Dips?
Max
4Dips?
Max
3Dips?Max1
110
3Cable OH Tri Ext?
Max
5Cable OH Tri Ext?
Max
5Cable OH Tri Ext?
Max
4Cable OH Tri Ext?
Max
3Cable OH Tri Ext?Max1
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