Friday, January 3, 2014

Modified GZCL

If you haven’t heard of the GZCL model of lifting, go find it on Google immediately. Easily my favorite philosophy of training, using a (modified) version has let me retain all my strength despite dropping twenty pounds and even packed on a bit of mass in my undertrained areas. The base/foundation aspect of GZCL has proven to be immensely important in my training. Make sure you look up the basics before moving on, or this post might not make much sense.

But that isn’t the program I’m going to talk about in this post. This is the program I will use once I’m done cutting and look to add strength, instead of just maintaining it. I call it the JRLP method (because I’m a vain mother fucker) and it is outlined below:


It works out so that it is on a weekly undulating schedule, with the intensity the highest when volume is the lowest and vice versa. It takes three weeks to get through each cycle since I’m focusing on three lifts. The only thing I am thinking about changing is the load on the “volume” days (Bench in week one, deadlift in week two, and squat in week three). It may be a bit too high, so I may drop it down to 5-15%.

Other than that, I cannot wait to be done cutting (Still have awhile to go), so I can run this and test it out.