GZCL MRS Spreadsheet

	A	B	C	D	E	F	H	I	J	K	M	N	O	P	Q	R	S	T	U	W	X	Y	Z	AB	AC	AD	AE
1	To Save: File --> Make a Copy \| Thanks, FitFrek.com
2		D1	Bench Press	315	T1 Training Maxes			Try to get the indicated amount of reps				Wt.	Rep	Set		This would look something like					Rest	T1: 3-5 Minutes
3		D2	Squat	455				In the indicated amount of sets				100	15	3MRS	Set 1:							T2: 2-3 Minutes
4		D3	Slingshot	365											Set 2:							T1: 60-90 Seconds
5		D4	Deadlift	455											Set 3:
9
10			Week 1				Week 2				Week 3					Week 4				Week 5				Week 6
11			Day 1	Bench Press			Day 1	Bench Press			Day 1	Bench Press				Day 1	Bench Press			Day 1	Bench Press			Day 1	Bench Press
12		Tier	Exercise	Wt.	Rep	Set	Exercise	Wt.	Rep	Set	Exercise	Wt.	Rep	Set		Exercise	Wt.	Rep	Set	Exercise	Wt.	Rep	Set	Exercise	Wt.	Rep	Set
13		1	Bench Press	250	15	3MRS	Bench Press	255	15	3MRS	Bench Press	260	15	3MRS		Bench Press	265	15	3MRS	Bench Press	270	15	3MRS	Bench Press	275	15	3MRS
14
15		2a	Legs Up Bench	185	30	3MRS	Legs Up Bench	195	30	3MRS	Legs Up Bench	205	30	3MRS		Legs Up Bench	215	30	3MRS	Legs Up Bench	225	30	3MRS	Legs Up Bench	235	30	3MRS
16		2b	Cable Row	150	30	3MRS	Cable Row	160	30	3MRS	Cable Row	170	30	3MRS		Cable Row	180	30	3MRS	Cable Row	190	30	3MRS	Cable Row	200	30	3MRS
17		2c			30	3MRS		10	30	3MRS		20	30	3MRS			30	30	3MRS		40	30	3MRS		50	30	3MRS
18		3a			50	4MRS			50	4MRS			50	4MRS				50	4MRS			50	4MRS			50	4MRS
19		3b			50	4MRS			50	4MRS			50	4MRS				50	4MRS			50	4MRS			50	4MRS
20		3c			50	4MRS			50	4MRS			50	4MRS				50	4MRS			50	4MRS			50	4MRS
21			Day 2	Squat			Day 2	Squat			Day 2	Squat				Day 2	Squat			Day 2	Squat			Day 2	Squat
22		Tier	Exercise	Wt.	Rep	Set	Exercise	Wt.	Rep	Set	Exercise	Wt.	Rep	Set		Exercise	Wt.	Rep	Set	Exercise	Wt.	Rep	Set	Exercise	Wt.	Rep	Set
23		1	Squat	365	15	3MRS	Squat	370	15	3MRS	Squat	375	15	3MRS		Squat	380	15	3MRS	Squat	385	15	3MRS	Squat	390	15	3MRS
24
25		2a	Deficit Conv	275	30	3MRS	Deficit Conv	285	30	3MRS	Deficit Conv	295	30	3MRS		Deficit Conv	305	30	3MRS	Deficit Conv	315	30	3MRS	Deficit Conv	325	30	3MRS
26		2b	Barbell Row	225	30	3MRS	Barbell Row	235	30	3MRS	Barbell Row	245	30	3MRS		Barbell Row	255	30	3MRS	Barbell Row	265	30	3MRS	Barbell Row	275	30	3MRS
27		2c			30	3MRS		10	30	3MRS		20	30	3MRS			30	30	3MRS		40	30	3MRS		50	30	3MRS
28		3a			50	4MRS			50	4MRS			50	4MRS				50	4MRS			50	4MRS			50	4MRS
29		3b			50	4MRS			50	4MRS			50	4MRS				50	4MRS			50	4MRS			50	4MRS
30		3c			50	4MRS			50	4MRS			50	4MRS				50	4MRS			50	4MRS			50	4MRS
31			Day 3	Slingshot			Day 3	Slingshot			Day 3	Slingshot				Day 3	Slingshot			Day 3	Slingshot			Day 3	Slingshot
32		Tier	Exercise	Wt.	Rep	Set	Exercise	Wt.	Rep	Set	Exercise	Wt.	Rep	Set		Exercise	Wt.	Rep	Set	Exercise	Wt.	Rep	Set	Exercise	Wt.	Rep	Set
33		1	Slingshot	290	15	3MRS	Slingshot	295	15	3MRS	Slingshot	300	15	3MRS		Slingshot	305	15	3MRS	Slingshot	310	15	3MRS	Slingshot	315	15	3MRS
34
35		2a	DB Bench	90	30	3MRS	DB Bench	95	30	3MRS	DB Bench	100	30	3MRS		DB Bench	105	30	3MRS	DB Bench	110	30	3MRS	DB Bench	115	30	3MRS
36		2b	DB Row	90	30	3MRS	DB Row	95	30	3MRS	DB Row	100	30	3MRS		DB Row	105	30	3MRS	DB Row	110	30	3MRS	DB Row	115	30	3MRS
37		2c			30	3MRS		10	30	3MRS		20	30	3MRS			30	30	3MRS		40	30	3MRS		50	30	3MRS
38		3a			50	4MRS			50	4MRS			50	4MRS				50	4MRS			50	4MRS			50	4MRS
39		3b			50	4MRS			50	4MRS			50	4MRS				50	4MRS			50	4MRS			50	4MRS
40		3c			50	4MRS			50	4MRS			50	4MRS				50	4MRS			50	4MRS			50	4MRS
41			Day 4	Deadlift			Day 4	Deadlift			Day 4	Deadlift				Day 4	Deadlift			Day 4	Deadlift			Day 4	Deadlift
42		Tier	Exercise	Wt.	Rep	Set	Exercise	Wt.	Rep	Set	Exercise	Wt.	Rep	Set		Exercise	Wt.	Rep	Set	Exercise	Wt.	Rep	Set	Exercise	Wt.	Rep	Set
43		1	Deadlift	365	15	3MRS	Deadlift	370	15	3MRS	Deadlift	375	15	3MRS		Deadlift	380	15	3MRS	Deadlift	385	15	3MRS	Deadlift	390	15	3MRS
44
45		2a	Front Squat	225	30	3MRS	Front Squat	235	30	3MRS	Front Squat	245	30	3MRS		Front Squat	255	30	3MRS	Front Squat	265	30	3MRS	Front Squat	275	30	3MRS
46		2b			30	3MRS		10	30	3MRS		20	30	3MRS			30	30	3MRS		40	30	3MRS		50	30	3MRS
47		2c			30	3MRS		10	30	3MRS		20	30	3MRS			30	30	3MRS		40	30	3MRS		50	30	3MRS
48		3a			50	4MRS			50	4MRS			50	4MRS				50	4MRS			50	4MRS			50	4MRS
49		3b			50	4MRS			50	4MRS			50	4MRS				50	4MRS			50	4MRS			50	4MRS
50		3c			50	4MRS			50	4MRS			50	4MRS				50	4MRS			50	4MRS			50	4MRS