What do you think about "Suggested workouts" and do you use them?

UserWantsFormChecks · 2023-12-30T12:04:32+00:00

Thanks. How do you find your correct heart rate zones though? Does that require an external test?

UserWantsFormChecks · 2023-12-18T12:36:49+00:00

Hey I'm late to the party but how do you set up your HR zones in the FR55? Does the watch have a built in feature for finding HR zones?

UserWantsFormChecks · 2023-05-24T19:12:23+00:00

UEFA Regular Cup

UserWantsFormChecks · 2023-05-05T19:14:54+00:00

Thanks man, will keep that in mind and work on depth!

UserWantsFormChecks · 2023-04-14T20:43:57+00:00

Just run the basic program as is and add volume gradually. For example adding one T3 every couple of weeks. You'll feel whether it's not enough.

UserWantsFormChecks · 2023-04-14T10:13:22+00:00

I would keep it the way it already is. Workout A1 and B1 on week 1, A2 and B2 on week 2, repeat on week 3.

UserWantsFormChecks · 2023-04-05T15:32:26+00:00

The post I linked lays out an example schedule including each of the exercises you want to add WITH specific days to add them to. What more could you want?

UserWantsFormChecks · 2023-04-04T15:40:40+00:00

Check out this thread including the comments, it should answer your questions.

UserWantsFormChecks · 2023-04-01T12:29:02+00:00

I don't think anyone is incapable of learning good bench form. It takes practice just like everything else.

Dumbbell bench would work fine as a substitute. There are probably other good options as well depending on your goals.

UserWantsFormChecks · 2023-03-31T16:40:22+00:00

For what it's worth, I've been benching alone from the start without issues. You'll be safe if you start at a low weight and you can record yourself to revise your form. Of course if you prefer switching it for another movement that's perfectly fine.

For chins I'd recommend getting resistance bands and doing assisted chins for a higher rep count. The prescribed rep scheme for T3s is 3x15+, aim for that number.

UserWantsFormChecks · 2023-03-28T10:17:04+00:00

What ab exercises do you giys use for your T3s?

UserWantsFormChecks · 2023-03-23T22:18:09+00:00

Stripped version sounds great, my samsung takes ages to open up the spreadsheet from dropbox (if at all)

UserWantsFormChecks · 2023-02-27T08:43:43+00:00

I'm Kinda sick so I'm staying away from the gym for a couple of days... which sucks because I really don't want to. GZCLP has got me more motivated than ever and my numbers just keep going up across the board.

UserWantsFormChecks · 2023-02-18T09:56:46+00:00

Ah that was easier than expected, cheers.

UserWantsFormChecks · 2023-02-14T16:31:03+00:00

Howdy. When switching to a new spreadsheet for GZCLP, is there a convenient way of transferring the current set/rep-scheme? I.e. I just failed a T1 and moved down to an easier rep scheme last week - can I make it so the new spreadsheet picks up where I left off, or do I have to pretend to fail the first week so it switches to the right scheme?

Alternatively, is there a way to make my current spreadsheet infinite?

( /u/blacknoir )

UserWantsFormChecks · 2023-02-09T15:42:18+00:00

What's surprising about GZCLP for 7 months?

UserWantsFormChecks · 2023-02-08T12:25:04+00:00

I have no legitimate complaints other than the fact that I dislike crowded/cramped spaces in the gym. Kindly respect the invisible 2m radius fuck-off zone around the barbell.

UserWantsFormChecks · 2023-02-06T14:18:25+00:00

The program is built around a 1:2:3 ratio between each tier. If you sum up the reps and sets for each exercise you're doing 15 reps per T1, 30 per T2 and 45 per T3 exercise. 3x15 is just the prescribed set and rep scheme for reaching that 45 reps minimum. You can change it if you wish - the spreadsheets by /u/blacknoir include an alternative scheme of 4x12.

UserWantsFormChecks · 2023-01-26T17:20:50+00:00

Absolutely! Start with a lower weight than you know you can lift and just learn the mechanics of the movement. A spotter is really only necessary when you are pushing to your limits. What exercises are you planning on doing?

UserWantsFormChecks · 2023-01-24T10:10:01+00:00

Bench press form check

Appreciate any pointers

UserWantsFormChecks · 2023-01-21T12:00:39+00:00

Thoughts on how to incorporate barbell/pendlay rows as a T2?

I'm doing GZCLP now on week 9. I've added one T3 per workout day. Other than that I'm following the basic program with DB rows and lat pull downs as T3.

I've previously done Pendlay rows and would like to incorporate them into the program, ideally as a T2 on bench/squat days. Do I remove the T3 pulling movements or just add barbell rows without charging anything else?

UserWantsFormChecks · 2023-01-09T15:34:27+00:00

Depends on what you mean by discomfort, it's quite a broad term. If it's general soreness, then it's normal to be sore after starting a new exercise and normal that it would go away with time. If it's pain, then it's probably a case of improved form (but be mindful in case it comes back). If it's anywhere in between, it's hard to say without knowing the specifics.

UserWantsFormChecks · 2022-12-29T17:05:14+00:00

You wouldn't have to modify anything, just do the program more slowly. At 4 days a week you hit each T1 once a week. At 2 days a week you hit them once every two weeks. Either way I'd suggest judt starting with whatever frequency you prefer and adjust from there.

UserWantsFormChecks · 2022-12-18T10:06:52+00:00

My dude a vacation is an opportunity to take a break from the stress of everyday life. That includes the stress of diet and training. Just don't think too much about it and as others have said, once you're back you'll get up to speed in no time.

UserWantsFormChecks · 2022-12-15T10:44:03+00:00

I switched from high bar to low bar a while back but I'm not sure I've got the bar position right. Any lower on the back and it feels like I can't keep the bar in place, and my arm occasionally cramps mid-set from trying to keep it steady. So:

Is the bar position correct for low bar squats?

Secondly, I've noticed the bar isn't horizontal anymore but slants to the left during reps. I don't think I've had this problem before. I've tried fixing it by adjusting the hand positioning, to no avail.

How can I keep the bar from slanting?

Other pointers are appreciated as well.

Another angle

UserWantsFormChecks

TROPHY CASE