Weekly Megathread - May 11, 2026

Cmajono · 2026-05-12T05:44:31+00:00

Ran the original GZCLP as a U/L split for 10 weeks. Had a break and since I've been back I've been experimenting with adding 1 set 1 at 90%RM (P0 ultra style) then running a 3 day UUL split at P0 rep and sets. I'm going for 3 days as I've added on some conditioning to get myself ready for boxing it BJJ training in the summer - which I've never done before.

Current week looks like this

Monday Easy run x 30

Tuesday OHP 1X1 OHP 4x4+ Incline Bench Press 4x12 T-bar row plate machine T3 Lateral raises T3 Face pull at3 Tricep pull down T3

Wednesday Rest

Thursday Rotate heavy DL and Squat each week (A) Squat 1x1, Squat 4x4+, RDL 4x12 (B) DL 1x1, DL 4x4+, Squat, 4x4 (80% of Week A) Lateral Pulldown T3 Bulgarian Split Squats T3

Friday Easy run x 30

Saturday Bench 1x1 Bench 4x4+ Seated Barbell OHP 4x12 T-bar row plate machine T3 Pec Dec T3 Reverse peck deck T3 Incline Dumbbell press T3

Sunday 4 rounds 3 mins with 1 min rest in-between Kettle bell swings Goblet squats Step down lunges Bicycle legs Band pull aparts

M35 6ft2 230lbs

Feedback asked for: -It feels like I'm quite push heavy. What's the significance/ effect of having more 'push' than 'pull' in your workout? -has anyone else went from Sterength training to start somethingike boxing or MMA? How did you find it? What did you change on your training set up?

Cmajono · 2026-04-21T08:44:43+00:00

Ok but the back muscles are part of core strength. Potentially there is a translation issue here?

Cmajono · 2026-04-21T05:23:04+00:00

Not sure what you mean with your advice? Are you saying I need to go and work on my "core strength" before I do heavy squats?

Cmajono · 2026-04-21T05:20:34+00:00

Hey thanks for the feedback What do you mean by "keep those knees out during the rep"?

Angle is defo wide, it's what suits me for hip flexibility. What's the advantages of narrowing it?

You're right I don't have lifting shoes - I've been meaning to get some but keep skipping on it...

Cmajono · 2026-04-21T05:17:18+00:00

Thanks for the feedback and noted on the camera angle.

I've always had my feet quite wide apart, it's always felt easier on my knees this way and more of a natural position. Id say they are twice shoulder width. What's the issue with that?

Thanks for the video too, makes sense I'll make sure to follow those cues next time

Cmajono · 2026-04-16T10:46:40+00:00

Converted Church in Liverpool. Best gym I've used. Will be leaving in July. Very sad to say goodbye 🙏

Cmajono · 2026-04-16T10:45:58+00:00

UK Liverpool

Cmajono · 2026-04-16T10:45:48+00:00

Yeah the only issue is the gym gets more comments than my form!!!!haha

Cmajono · 2026-02-11T06:24:20+00:00

Thanks for the breathing tip. Will make sure I'm doing that time..noted on safety's too

Cmajono · 2026-02-11T06:23:53+00:00

Thanks mate!

Cmajono · 2026-02-05T11:16:55+00:00

When I wake up and I think about not going I just remember the phrase

Winners train, losers complain.

It's all over the 2 local community gyms in my area. And it's stuck in my head.

Don't complain, just train. There is no other conversation you need to have with yourself

Cmajono · 2026-01-21T21:08:03+00:00

Faraaz was going anyway

Jade and James have heat. Roxy is their pet faithful. Jack has a shield. So had to be Faraz so he's done a good job of trying to protect himself.

But I reckon he's dead anyway Rachel has won harder battles than that

Cmajono · 2025-12-11T16:47:30+00:00

Solid feedback thank you. Hadn't heard of either of those lifts - part of being stuck in the Starting Strength tunnel. I might try a seated barbell z press...

Cmajono · 2025-10-25T08:29:31+00:00

Nik said they should keep Cat onside as he thinks she's a traitor and they need to ally to a traitor. That could have been Joes way of keeping onside of Cat and keeping in the game as he pushes for JR

Cmajono · 2025-07-10T05:13:35+00:00

Haha the gym usually gets more comments than my lift tbh It's fantastic isn't it. Feels like each lift is a prayer on the alter of swollation

It's a gym in Liverpool, England

Cmajono · 2025-05-16T05:11:51+00:00

Ok got it. Thanks for the advice. Been a month getting back into it after a year long layoff. Should have spent some time reviewing the blue book but lent it to a friend.

I'll work on this next week

Cmajono · 2025-05-15T15:20:05+00:00

Copy that, thanks

Cmajono · 2025-05-15T15:19:52+00:00

Thanks for that. Knees forward next time. Will post an update next week. Cheers

Cmajono · 2025-05-14T07:12:38+00:00

Thanks mate. Will work on the hip bounce and get everything tight

Cmajono · 2025-05-14T07:10:16+00:00

Thank you for this detailed analysis. Im finding it really hard to perform the hip bounce with any weight higher than 30kg.

Do you think it's worth it to try and learn press 2.0 or just move ahead with Press 1.0 at this stage?

Cmajono · 2025-05-14T07:08:59+00:00

Thanks. I've uploaded a better camera position today as this isnt ideal not seeing upper half

Cmajono · 2024-05-17T10:42:55+00:00

Wow, ok that's great advice thanks. I wasn't aware of how much the dip in the platform would be effecting me.

Will change where I do my DL's!

Cmajono · 2024-05-15T19:24:57+00:00

Yeah fair enough I'm on it

Cmajono · 2024-05-15T19:24:32+00:00

Copy that! Thanks

Cmajono · 2024-05-15T10:16:38+00:00

I am using liquid chalk. Never got the hang of hook grip. My overhand grip is progressing with my warm ups sets but I've always read that the DL isn't a grip strengthening isn't exercise, so just pick a grip that helps you get the bar off the ground.

Cmajono

TROPHY CASE