GZCL MRS Beta (from Cody)

	B	C	D	E	F	G	H	I	J	K	L	N	O	P	Q	R	S	T	U	V	X	Y	Z	AA	AB	AC	AD	AE	AF
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2												https://www.youtube.com/watch?v=gFzlEQI9eE0
3												https://www.youtube.com/watch?v=G8VxKDyppLc
4			T1 Movements	Training	(Training Max is an estimated daily 2RM.)											T2 Accessories	Training	List movements here that are not T1 movements, or based upon T1 movements.
5				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.
6			Squat	435	Exceptions: Any close variation of a competition lift.											Incline Bench	235	Good T2 Options:
7			Bench Press	305	Examples: Front Squat, Close Grip Bench, opposite DL.											BB Row	315	Deadlift & Back: Any pull up or row type, and/or more deadlifts including deficits, blocks, stiff legs, etc.
8			Deadlift	545	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.
9			OHP	185														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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11		STARTING INTENSITIES
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13
14	Tier 1		Movement	%
15	Day One	1	Bench Press	0.750
18	Day Two	1	High Bar Squat	0.750
21	Day Three	1	Sling Shot Bench	0.950
24	Day Four	1	Pause Deadlift	0.700
27	Day Five	1	Overhead Press	0.750
30	Day Six	1	BB Row	0.750
36	Tier 2
37	Day One	2	Incline Bench	0.550
38	Day One	2	BTNP	55
39	Day Two	2	High Bar Squat	0.550
40	Day Two	2	Good Morning	75
41	Day Three	2	Close Grip Bench	0.550
42	Day Three	2	Weighted Dips	25
43	Day Four	2	Band Deadlift (+Red)	0.250
44	Day Four	2	Platz Squat	0.40
45	Day Four	2	RDL	0.25
46	Day Five	2	Push Press	0.650
47	Day Five	2	Spoto Bench	0.45
48	Day Six	2	Weighted Pull Ups	10
49	Day Six	2	1 Arm BB Row	45
52
53			Week One									Week Two									Week Three
54		From	9/4/2016									9/11/2016									9/18/2016
55		To	9/10/2016									9/17/2016									9/24/2016
56			Week 1									Week 2									Week 3
57			Day One				MRS				Add	Day One				MRS				Add	Day One				MRS				Add
58		Tier	Exercise	Weight	Rep	Set	1	2	3	4	Wk2	Exercise	Weight	Rep	Set	1	2	3	4	Wk3	Exercise	Weight	Rep	Set	1	2	3	4	Wk4
59		1	Bench Press	230	Max	3	8	7	8		5	Bench Press	235	Max	3	9	7	7		5	Bench Press	240	Max	3	9	8	8		5
60		1
61		1
62		2	Incline Bench	130	Max	3	12	11	11		5	Incline Bench	135	Max	3	9	10	12		5	Incline Bench	140	Max	3	11	9	11		5
63		3	BTNP	55	Max	4	17	18	17	14	5	BTNP	60	Max	4	14	12	11	9	0	BTNP	60	Max	4	14	17	17	14	5
64		3	1 Arm BK Press	35	Max	4	12	11	10	10	0	1 Arm BK Press	35	Max	4	10	10	10	11	0	1 Arm BK Press	35	Max	4	12	13	12	12	0
65		3	TRX Skull Crusher	BW	Max	4	12	12	12	10	0	TRX Skull Crusher	BW	Max	4	12	11	10	9	0	TRX Skull Crusher	BW	Max	4	15	15	15	13	0
66		3	Tricepcs Push Down	Red	Max	4	20	17	15	12	0	Tricepcs Push Down	Orange	Max	4	17	13	13	10	0	Tricepcs Push Down	Orange	Max	4	17	15	16	14	0
67		3	Side Band Raise	Orange	Max	4	20	20	20	20	0	Side Band Raise	Orange	Max	4	15	13	10	10	0	Side Band Raise	Orange	Max	4	17	15	15	14	0
68			Day Two				MRS				Add	Day Two				MRS				Add	Day Two				MRS				Add
69		Tier	Exercise	Weight	Rep	Set	1	2	3	4	Wk2	Exercise	Weight	Rep	Set	1	2	3	4	Wk3	Exercise	Weight	Rep	Set	1	2	3	4	Wk4
70		1	BB Row	175	Max	3	10	10	9		5	BB Row	180	Max	3	10	10	10		5	BB Row	185	Max	3	13	11	10		5
71		1										(Combined w/ D3. Order SS Bench/BB Row									(Combined w/ D3. Order SS Bench/BB Row
72		1										CGBP/Weighted Pull Ups&Dips Super Setted									CGBP/Weighted Pull Ups&Dips Super Setted
73		2	Weighted Pull Ups	10	Max	3	10	7	6		0	Weighted Pull Ups	10	Max	3	10	9	9		0	Weighted Pull Ups	10	Max	3	7	6	6		0
74		3	1 Arm BB Row	45	Max	4	15	12	10	12	5	1 Arm BB Row	50	Max	4	12	10	14	15	10	1 Arm BB Row	60	Max	4	12	10	14	13	5
75		3	TRX Inverted Row	BW	Max	4	13	11	11	12	0	TRX Inverted Row	BW	Max	4	14	12	16	15	0	TRX Inverted Row	BW	Max	4	13	13	13	11	0
76		3	Ez Bar Curl	45	Max	4	20	15	16	17	5	Ez Bar Curl	50	Max	4	12	12	11	10	5	Ez Bar Curl	55	Max	4	15	14	12	12	5
77		3	1 Arm Banded Curl	Yellow	Max	4	14	12	10	12	0	1 Arm Banded Curl	Yellow	Max	4	15	18	25	20		1 Arm Banded Curl	Yellow	Max	4	12	15	12	13	0
78		3	TRX Rear Delt Flye	BW	Max	4	15	13	12	14	0	TRX Rear Delt Flye	BW	Max	4	17	12	14	13		TRX Rear Delt Flye	BW	Max	4	12	10	13	12	0
79			Day Three								Add	Day Three								Add	Day Three								Add
80		Tier	Exercise	Weight	Rep	Set	1	2	3	4	Wk2	Exercise	Weight	Rep	Set	1	2	3	4	Wk3	Exercise	Weight	Rep	Set	1	2	3	4	Wk4
81		1	Sling Shot Bench	290	Max	3	4	5	5		0	Sling Shot Bench	290	Max	3	6	4	4*		0	Sling Shot Bench	290	Max	3
82		1
83		1
84		2	Close Grip Bench	170	Max	3	11	10	11		5	Close Grip Bench	175	Max	3	11	11	10		5	Close Grip Bench	180	Max	3
85		3	Weighted Dips	25	Max	4	11	8	13	12	0	Weighted Dips	25	Max	4	13	12	11	12	5	Weighted Dips	30	Max	4
86		3	TRX Push Up	BW	Max	4	14	12	12	11	0	TRX Push Up	BW	Max	4	17	14	15	13	0	TRX Push Up	BW	Max	4
87		3	Ez Bar Pull Over	45	Max	4	17	14	14	15	5	Ez Bar Pull Over	50	Max	4	12	13	13	14	5	Ez Bar Pull Over	55	Max	4
88		3	Skull Crusher	45	Max	4	15	16	14	17	5	Skull Crusher	50	Max	4	12	12	10	8	5	Skull Crusher	55	Max	4
89		3	OH Triceps Ext	Yellow	Max	4	14	12	10	11	0	OH Triceps Ext	Yellow	Max	4	20*	20	17	17		OH Triceps Ext	Yellow	Max	4
90			Day Four				MRS				Add	Day Four				MRS				Add	Day Four				MRS				Add
91		Tier	Exercise	Weight	Rep	Set	1	2	3	4	Wk2	Exercise	Weight	Rep	Set	1	2	3	4	Wk3	Exercise	Weight	Rep	Set	1	2	3	4	Wk4
92		1	High Bar Squat	325	Max	3	6	6	7		0	High Bar Squat	325	Max	3						High Bar Squat	325	Max	3
93		1
94		1
95		2	High Bar Squat	240	Max	3	10	10*	10*		0	High Bar Squat	240	Max	3						High Bar Squat	240	Max	3
96		3	Good Morning	75	Max	4	12	10	10	15	5	Good Morning	80	Max	4						Good Morning	80	Max	4
97		3	TRX Pistol Squat	BW	Max	4	10	10	8	10	0	TRX Pistol Squat	BW	Max	4						TRX Pistol Squat	BW	Max	4
98		3	1 Leg KB Deadlift	26	Max	4	15	18	16	20	0	1 Leg KB Deadlift	26	Max	4						1 Leg KB Deadlift	26	Max	4
99		3	TRX Hip Extension	BW	Max	4	10	10	10	12	0	TRX Hip Extension	BW	Max	4						TRX Hip Extension	BW	Max	4
100		3	TRX Glute Bridge	BW	Max	4	30s	30s	30s	30s		TRX Glute Bridge	BW	Max	4						TRX Glute Bridge	BW	Max	4
101			Day Five				MRS				Add	Day Five				MRS				Add	Day Five				MRS				Add
102		Tier	Exercise	Weight	Rep	Set	1	2	3	4	Wk2	Exercise	Weight	Rep	Set	1	2	3	4	Wk3	Exercise	Weight	Rep	Set	1	2	3	4	Wk4
103		1	Overhead Press	140	Max	3	6	6	5		0	Overhead Press	140	Max	3						Overhead Press	140	Max	3
104		1
105		1
106		2	Push Press	120	Max	3	10	10	10		5	Push Press	125	Max	3						Push Press	125	Max	3
107		3	Spoto Bench	135	Max	4	16	16	17	*	5	Spoto Bench	140	Max	4						Spoto Bench	140	Max	4
108		3	Incline Bench	95	Max	4	15	12	12	14	5	Incline Bench	95	Max	4						Incline Bench	95	Max	4
109		3	Band Side Lateral	Yellow	Max	4	18	15	16	15	0	Band Side Lateral	Yellow	Max	4						Band Side Lateral	Yellow	Max	4
110		3	Band Front Raise	Yellow	Max	4	15	18	20	16	0	Band Front Raise	Yellow	Max	4						Band Front Raise	Yellow	Max	4
111		3	Face Pull	TRX	Max	4	12	14	14	13	0	Face Pull	TRX	Max	4						Face Pull	TRX	Max	4
112			Day Six				MRS				Add	Day Six				MRS				Add	Day Six				MRS				Add
113		Tier	Exercise	Weight	Rep	Set	1	2	3	4	Wk2	Exercise	Weight	Rep	Set	1	2	3	4	Wk3	Exercise	Weight	Rep	Set	1	2	3	4	Wk4
124		1	Pause Deadlift	380	3	5	2*/3/3/3/3/3				5	Pause Deadlift	385	3	5						Pause Deadlift	385	3	5
125		1	Deadlift	380	Max	1	6				5	Deadlift	385	Max	1						Deadlift	385	Max	1
126		1
127		2	Band Deadlift (+Red)	135	Max	3	13	12	12	11	5	Band Deadlift (+Red)	140	Max	3						Band Deadlift (+Red)	140	Max	3