GZCL UHF+ (5 weeks) | FitFrek.com

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3				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.
4					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.
5				Squat	420	Exceptions: OHP & close variation of a competition lift.						Incline Bench	135	Good T2 Options:
6				Bench Press	250	Examples: Front Squat, Close Grip Bench, opposite DL.						Front Squat	165	Deadlift & Back: Any pull up or row type, and/or more deadlifts including deficits, blocks, stiff legs, etc.
7				Deadlift	430	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.
8				OHP	135									Squatting: More squats varieties including other bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and leg pressing…
9		+		Progression Table (Percentage of Training Max)
10				Week One				Week Two				Week Three					Week Four				Week Five
11			From	9/2/2018	Enter as decimal			9/9/2018				9/16/2018					9/23/2018				9/30/2018
12			To	9/8/2018	(Ex: .85 = 85%)			9/15/2018				9/22/2018					9/29/2018				10/6/2018
13		Tier 1		Movement	%			Movement	%			Movement	%				Movement	%			Movement	%
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15		Day One	1	Squat	0.9			Squat	0.925			Squat	0.95				Squat	0.975			Squat	1
16		Day One	1		0.775				0.825				0.875					0.95				0.85
17		Day One	1
18
19		Day Two	1	Bench	0.9			Bench	0.925			Bench	0.95				Bench	0.975			Bench	1
20		Day Two	1		0.775				0.825				0.875					0.95				0.85
21		Day Two	1
22
23		Day Three	1	2" Deficit Deadlift	0.9			2" Deficit Deadlift	0.925			2" Deficit Deadlift	0.95				Deadlift	0.975			Deadlift	1
24		Day Three	1		0.725				0.775				0.825					0.875				0.85
25		Day Three	1
26
27		Day Four	1	Sling Shot Bench	0.975			Sling Shot Bench	1			Sling Shot Bench	1.025				Sling Shot Bench	1.05			Sling Shot Bench	1.075
28		Day Four	1		0.8				0.825				0.85					0.875				0.9
29		Day Four	1
30
31		Day Five	1	Front Squat	0.9			Front Squat	0.925			Front Squat	0.95				Front Squat	0.975			Front Squat	1
32		Day Five	1		0.775				0.825				0.875					0.95				0.85
33		Day Five	1
40		Tier 2
41		Day One	2	Incline Bench	0.65			Incline Bench	0.7			Incline Bench	0.75				Incline Bench	0.8			Incline Bench	0.6
42		Day One	2
43		Day Two	2	Pause Squat	0.725			Pause Squat	0.775			Pause Squat	0.825				Pause Squat	0.875			Squat	0.7
44		Day Two	2
45		Day Three	2	Overhead Press	0.65			Overhead Press	0.7			Overhead Press	0.75				Overhead Press	0.8			Overhead Press	0.6
46		Day Three	2
47		Day Four	2	Paused Deadlift	0.725			Paused Deadlift	0.775			Paused Deadlift	0.825				Paused Deadlift	0.875			Deadlift	0.7
48		Day Four	2
49		Day Five	2	Close Grip Bench	0.65			Close Grip Bench	0.7			Close Grip Bench	0.75				Close Grip Bench	0.8			Close Grip Bench	0.6
50		Day Five	2
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56		Third Tier Progression Guidelines														General Guidance
57		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.
58		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.
59		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.
60		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.
61		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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63		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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65			Training Schedule
66				Week 1				Week 2				Week 3					Week 4				Week 5						Rest Guide	The rest guide is important to follow fairly closely due to Rep Out Rule.
67				Day One				Day One				Day One					Day One				Day One					T1	Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9.
68			Tier	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set		Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set		T2	Rest 2-3 minutes between sets. Closer to 3 minutes on weeks 7-9.
69			1	Squat	380	1	1	Squat	390	1	1	Squat	400	1	1		Squat	410	1	2+	Squat	420	1	1		T3	Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
70				Keep 2 in reserve on last set AMRAP >	325	4	3+	Same AMRAP Reserve >	345	3	4+	Same AMRAP Reserve >	370	2	4+		Same AMRAP Reserve >	400	1	3	AMRAP to 1 Reserved; Cap @8 reps >	355	Max	1
71			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.
72			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.
73			2	Incline Bench	90	8	4	Incline Bench	95	8	4	Incline Bench	100	6	4		Incline Bench	110	5	4	Incline Bench	80	Max	1	< This is a single set for 'Max Reps' (Keeping 2 in reserve; Considered Technical Max Limits.)
74			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 +.
75			3	V Grip Cable Row	?	Max	5	V Grip Cable Row	?	Max	5	V Grip Cable Row	?	Max	4		V Grip Cable Row	?	Max	3	V Grip Cable Row	?	Max	1
76			3	Ez Bar Curl	?	Max	5	Ez Bar Curl	?	Max	5	Ez Bar Curl	?	Max	4		Ez Bar Curl	?	Max	3	Ez Bar Curl	?	Max	1
77			3	Leg Curl	?	Max	5	Leg Curl	?	Max	5	Leg Curl	?	Max	4		Leg Curl	?	Max	3	Leg Curl	?	Max	1
78				Day Two				Day Two				Day Two					Day Two				Day Two
79			Tier	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set		Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set
80			1	Bench	225	1	1	Bench	230	1	1	Bench	240	1	1		Bench	245	1	2+	Bench	250	1	1
81			1	Same Guidance as Above.	195	4	3+		205	3	4+		220	2	4+			240	1	3		215	Max	1
82			1
83			1
84			2	Pause Squat	305	3	6	Pause Squat	325	3	6	Pause Squat	345	2	6		Pause Squat	370	2	5	Squat	295	2	3	< Paused lift turns into the standard (not paused!) variety, low volume (sub 10 total reps) & lighter during this deloaded week.
85			2
86			3	Seated DB OHP	?	Max	5	Seated DB OHP	?	Max	5	Seated DB OHP	?	Max	4		Seated DB OHP	?	Max	3	Seated DB OHP	?	Max	1
87			3	Side Laterals	?	Max	5	Side Laterals	?	Max	5	Side Laterals	?	Max	4		Side Laterals	?	Max	3	Side Laterals	?	Max	1
88			3	Pec Deck	?	Max	5	Pec Deck	?	Max	5	Pec Deck	?	Max	4		Pec Deck	?	Max	3	Pec Deck	?	Max	1
89				Day Three				Day Three				Day Three					Day Three				Day Three
90			Tier	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set		Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set
91			1	2" Deficit Deadlift	385	1	1	2" Deficit Deadlift	400	1	1	2" Deficit Deadlift	410	1	1		Deadlift	420	1	2+	Deadlift	430	1	1
92			1	Same Guidance as Above.	310	4	3+		335	3	4+		355	2	4+			375	1	3		365	Max	1
93			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.
94			1
95			2	Overhead Press	90	8	4	Overhead Press	95	8	4	Overhead Press	100	6	4		Overhead Press	110	5	4	Overhead Press	80	Max	1	< This is a single set for 'Max Reps' (Keeping 2 in reserve; Considered Technical Max Limits.)
96			2
97			3	Pull Up	?	Max	5	Pull Up	?	Max	5	Pull Up	?	Max	4		Pull Up	?	Max	3	Pull Up	?	Max	1
98			3	Hyper Extension	?	Max	5	Hyper Extension	?	Max	5	Hyper Extension	?	Max	4		Hyper Extension	?	Max	3	Hyper Extension	?	Max	1
99			3	Rear Delt Flye	?	Max	5	Rear Delt Flye	?	Max	5	Rear Delt Flye	?	Max	4		Rear Delt Flye	?	Max	3	Rear Delt Flye	?	Max	1
100				Day Four				Day Four				Day Four					Day Four				Day Four
101			Tier	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set		Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set
102			1	Sling Shot Bench	245	1	1	Sling Shot Bench	250	1	1	Sling Shot Bench	255	1	1		Sling Shot Bench	265	1	2+	Sling Shot Bench	270	1	1
103			1	Same Guidance as Above.	200	4	3+		205	3	4+		215	2	4+			220	1	3		225	Max	1
104			1
105			1
106			2	Paused Deadlift	310	3	6	Paused Deadlift	335	3	6	Paused Deadlift	355	2	6		Paused Deadlift	375	2	5	Deadlift	300	2	3	< Paused lift turns into the standard (not paused!) variety, low volume (sub 10 total reps) & lighter during this deloaded week.
107			2
108			3	Wide Grip Incline	?	Max	5	Wide Grip Incline	?	Max	5	Wide Grip Incline	?	Max	4		Wide Grip Incline	?	Max	3	Wide Grip Incline	?	Max	1
109			3	Dips	?	Max	5	Dips	?	Max	5	Dips	?	Max	4		Dips	?	Max	3	Dips	?	Max	1
110			3	Cable OH Tri Ext	?	Max	5	Cable OH Tri Ext	?	Max	5	Cable OH Tri Ext	?	Max	4		Cable OH Tri Ext	?	Max	3	Cable OH Tri Ext	?	Max	1