GZCL 5 Day Spreadsheet

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O
1	To Save: File --> Make a Copy \| Thanks, FitFrek.com
2	T1 Training Maxes			T2 Training Maxes			Max Rest Times			T3 - Increase weight when 30 reps/3 sets
3	Squat	360		Front Squat	175		T1	210s		T3 - 30 rep minimum / workout
4	Bench	270		Incline DB Bench	100		T2	160s
5	Deadlift	360		OHP	170		T3	100s
6				Row	225
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9	Week 1 - 85-90%
10	Monday			Tuesday			Wednesday			Friday			Saturday
11	Squat	1x3	305	Bench	1x3	230	Deadlift	1x3	305	Squat	1x3	305	Bench	1x3	230
12		2x2	315		2x2	235		2x2	315		2x2	315		2x2	235
13		3x1	325		3x1	245		3x1+	325		3x1+	325		3x1+	245
14	Squat	5x5+	270	Bench	5x5+	210	Deadlift	5x5+	270	Front Squat	5x5+	130	Incline DB Bench	5x5+	75
15	Chinups (30)	3 sets		Rows	2x3	190	OHP	2x3	145	Chinups (30)	3 sets		Rows	2x3	190
16	Grip Work	3 sets			1x1	205		1x1+	155	Grip Work	3 sets			1x1+	205
17	Ab Work	3 sets			5x5+	170		5x5+	130	Ab Work	3 sets			5x5+	170
18				Dips	3 sets		Dragon Flags	3 sets					Skullcrushers	3 sets
19				Curls	3 sets		Bulg. Split Squat	3 sets					Curls	3 sets
20	Week 2 - 87.5-92.5%
21	Monday			Tuesday			Wednesday			Friday			Saturday
22	Squat	1x3	315	Bench	1x3	235	Deadlift	1x3	315	Squat	1x3	315	Bench	1x3	235
23		2x2	325		2x2	245		2x2	325		2x2	325		2x2	245
24		3x1	335		3x1	250		3x1+	335		3x1+	335		3x1+	250
25	Squat	5x5+	280	Bench	5x5+	210	Deadlift	5x5+	280	Front Squat	5x5+	135	Incline DB Bench	5x5+	80
26	Chinups (30)	3 sets		Rows	2x3	195	OHP	2x3	150	Chinups (30)	3 sets		Rows	2x3	195
27	Grip Work	3 sets			1x1	210		1x1+	155	Grip Work	3 sets			1x1+	210
28	Ab Work	3 sets			5x5+	175		5x5+	130	Ab Work	3 sets			5x5+	175
29				Dips	3 sets		Dragon Flags	3 sets					Skullcrushers	3 sets
30				Curls	3 sets		Bulg. Split Squat	3 sets					Curls	3 sets
31	Week 3 - 90-95%
32	Monday			Tuesday			Wednesday			Friday			Saturday
33	Squat	1x3	325	Bench	1x3	245	Deadlift	1x3	325	Squat	1x3	325	Bench	1x3	245
34		2x2	335		2x2	250		2x2	335		2x2	335		2x2	250
35		3x1	340		3x1	255		3x1+	340		3x1+	340		3x1+	255
36	Squat	5x5+	290	Bench	5x5+	215	Deadlift	5x5+	290	Front Squat	5x5+	140	Incline DB Bench	5x5+	80
37	Chinups (30)	3 sets		Rows	2x3	205	OHP	2x3	155	Chinups (30)	3 sets		Rows	2x3	205
38	Grip Work	3 sets			1x1	215		1x1+	160	Grip Work	3 sets			1x1+	215
39	Ab Work	3 sets			5x5+	180		5x5+	135	Ab Work	3 sets			5x5+	180
40				Dips	3 sets		Dragon Flags	3 sets					Skullcrushers	3 sets
41				Curls	3 sets		Bulg. Split Squat	3 sets					Curls	3 sets
42	Week 4 - 92.5-97.5% and Squat/Bench/Row testing (lower Deadlift/OHP weight)
43	Monday			Tuesday			Wednesday			Friday			Saturday
44	Squat	1x3	335	Bench	1x3	250	Deadlift	1x3	305	Squat	1x3	325	Bench	1x3	245
45		2x2	340		2x2	255		2x2	315		1x2	340		1x2	255
46		3x1	350		3x1	265		3x1+	325		3x1+	360		3x1+	270
47	Squat	5x5+	295	Bench	5x5+	225	Deadlift	5x5+	270	Front Squat	5x5+	140	Incline DB Bench	5x5+	85
48	Chinups (30)	3 sets		Rows	2x3	210	OHP	2x3	145	Chinups (30)	3 sets		Rows	1x3	205
49	Grip Work	3 sets			1x1	220		1x1	155	Grip Work	3 sets			1x2	215
50	Ab Work	3 sets			5x5+	185		5x5+	130	Ab Work	3 sets			3x1+	225
51				Dips	3 sets		Dragon Flags	3 sets						5x5+	170
52				Curls	3 sets		Bulg. Split Squat	3x8-10					Skullcrushers	3 sets
53													Curls	3 sets
54	Week 5 - 85-90% mini-deload and Deadlift/OHP testing (lower Squat/Bench/Row weight)
55	Monday			Tuesday			Wednesday			Friday			Saturday
56	Squat	1x3	305	Bench	1x3	230	Deadlift	1x3	325	Squat	1x3	305	Bench	1x3	230
57		2x2	315		2x2	235		1x2	340		1x2	315		2x2	235
58		3x1	325		3x1	245		3x1+	360		3x1	325		3x1	245
59	Squat	5x5+	270	Bench	5x5+	205	OHP	1x3	155	Front Squat	5x5+	140	Incline DB Bench	5x5+	75
60	Chinups (30)	3 sets		Rows	2x3	190		1x2	160	Chinups (30)	3 sets		Rows	2x3	190
61	Grip Work	3 sets			1x1	205		3x1+	170	Grip Work	3 sets			1x1	205
62	Ab Work	3 sets			5x5+	170		5x5+	130	Ab Work	3 sets			5x5+	170
63				Dips	3 sets		Dragon Flags	3 sets					Skullcrushers	3 sets
64				Curls	3 sets		Bulg. Split Squat	3 sets					Curls	3 sets
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