GZCL Cycle Planner v2

	A	B	C	D	E	G	H	I	J	K
1	GZCL Cycle X	1-Jan-15	205
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3	TRAINING 1RM:	Wilks: 397.52
4	SQUAT	495
5	BENCH	315
6	DEADLIFT	585
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9	Week 1	Day 1	Day 2	Day 3	Day 4	Week 2	Day 1	Day 2	Day 3	Day 4
10		Bench Press	Squat	Bench Press	Deadlift		Bench Press	Squat	Bench Press	Deadlift
11	T1	Set new 10RM	1x3 @ 420 [85%]	1x3 @ 270 [85%]	1x3 @ 495 [85%]	T1	Set new 8RM	1x3 @ 435 [87.5%]	1x3 @ 275 [87.5%]	1x3 @ 510 [87.5%]
12	T1	Previous:	2x2 @ 435 [87.5%]	2x2 @ 275 [87.5%]	2x2 @ 510 [87.5%]	T1	Previous:	2x2 @ 445 [90%]	2x2 @ 285 [90%]	2x2 @ 525 [90%]
13	T1		3x1 @ 445 [90%]	3x1 @ 285 [90%]	3x1 @ 525 [90%]	T1		3x1 @ 460 [92.5%]	3x1 @ 290 [92.5%]	3x1 @ 540 [92.5%]
14		Bench Press	Squat	Bench Press	Deficit Deadlift		Bench Press	Squat	Bench Press	Deficit Deadlift
15	T2	3xMR-1 @ 75% of T1	4x5 @ 320 [65%]	4x5 @ 205 [65%]	5x4 @ 380 [65%]	T2	3xMR-1 @ 75% of T1	5x4 @ 370 [75%]	5x4 @ 235 [75%]	7x3 @ 440 [75%]
16		Accessory	Accessory	Accessory	Accessory		Accessory	Accessory	Accessory	Accessory
17	T3	CGBP - 3xMR15	Pull Up - 3xAMRAP	Hammer Curl - 3x10 @ 45	RDL - 3x10 @ 185	T3	CGBP - 3xMR15	Pull Up - 3xAMRAP	Hammer Curl - 3x10 @ 45	RDL - 3x10 @ 185
18	T3	Tricep Pushdown - 3xMR15	Ab Wheel - 3x8	Face Pull - 3x12 @ 42.5	Kroc Row - 3x10 @ 65	T3	Tricep Pushdown - 3xMR15	Ab Wheel - 3x8	Face Pull - 3x12 @ 42.5	Kroc Row - 3x10 @ 65
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21	Week 3	Day 1	Day 2	Day 3	Day 4	Week 4	Day 1	Day 2	Day 3	Day 4
22		Bench Press	Squat	Bench Press	Deadlift		Bench Press	Squat	Bench Press	Deadlift
23	T1	Set new 6RM	1x3 @ 445 [90%]	1x3 @ 285 [90%]	1x3 @ 525 [90%]	T1	Set new 4RM	1x3 @ 460 [92.5%]	1x3 @ 290 [92.5%]	1x3 @ 540 [92.5%]
24	T1	Previous:	2x2 @ 460 [92.5%]	2x2 @ 290 [92.5%]	2x2 @ 540 [92.5%]	T1	Previous:	2x2 @ 470 [95%]	2x2 @ 300 [95%]	2x2 @ 555 [95%]
25	T1		3x1 @ 470 [95%]	3x1 @ 300 [95%]	3x1 @ 555 [95%]	T1		3x1 @ 485 [97.5%]	3x1 @ 305 [97.5%]	3x1 @ 570 [97.5%]
26		Bench Press	Squat	Bench Press	Deficit Deadlift		Bench Press	Squat	Bench Press	N/A
27	T2	3xMR-1 @ 75% of T1	7x3 @ 420 [85%]	7x3 @ 270 [85%]	5x2 @ 495 [85%]	T2	3xMR-1 @ 75% of T1	2-3x10 @ 320 [65%]	2-3x10 @ 205 [65%]
28		Accessory	Accessory	Accessory	Accessory		Accessory	Accessory	Accessory	Accessory
29	T3	CGBP - 3xMR15	Pull Up - 3xAMRAP	Hammer Curl - 3x10 @ 45	RDL - 3x10 @ 185	T3	CGBP - 3xMR15	Pull Up - 3xAMRAP	Hammer Curl - 3x10 @ 45	RDL - 3x10 @ 185
30	T3	Tricep Pushdown - 3xMR15	Ab Wheel - 3x8	Face Pull - 3x12 @ 42.5	Kroc Row - 3x10 @ 65	T3	Tricep Pushdown - 3xMR15	Ab Wheel - 3x8	Face Pull - 3x12 @ 42.5	Kroc Row - 3x10 @ 65
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33	NOTES
34	MR-1 = Stop 1-2 reps before failure
35	MR15 = Set weight to something you expect to fail at around 15 reps.
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