Superhuman98 - Getting Big and Strong

Sounds like a good idea.

What's the plan? Try and stick to it for 2 to 3 months before assessing whether it works.

Good luck.

Someone’s written up a GZCL cycle for my needs and said I should be good to even run that style for up to a year. I believe progression is every 4 weeks and eventually I can move to 3 weeks. I’m going to be doing 4 days a week.

I'm a big fan of gzcl. It should be good for you because you get a lot of good quality and heavy work in, but also shouldn't be failing reps. A balance I think you've struggled with on some routines. Remember your TM should be a 2rm you can hit any day of the week, not a PB from a day you were super strong.

You can tinker with accessory work too and pick things you enjoy. More importantly, you should choose T2 and T3 work to fix YOUR weakpoints, so don't just follow something someone else wrote.

For example, if your bench fail point is just off the chest then do paused bench or Spoto press T2. If you fail at lockout do CGBP T2.

What's the set up of each day?

Gzcl took my bench from 105x2 to 105x5 in 5 weeks. And OHP 67.5 for 2-3 at 72.5 1rm to 67.5 x 4 and 75 1rm. I didn't gain any weight.

I had success doing lots of DB compounds, chins and dips as T2 and T3, but that was partly fitting in the volume I wanted in the time I had. I think Cody recommends you do more isolation work as T3 rather than compounds. If advise you not to start too heavy, then make it more intense after you've found your feet.

Looks great man, (sure you know this already but) make sure your diet and macros are on point, make sure you're hydrated and well rested too that's atleast half the battle

what sort of numbers are you hoping to get your lifts upto? Have you set yourself any goal lifts, if so what are they? and what bodyweight do you want to be ideally?

Last blog kinda turned into a mess. Decided I want to start off fresh and not have a blog where I change programme every few weeks and also no random venting about stuff that doesn't matter.

Starting a new programme tomorrow 4 days a week. I might be doing a practice meet on Dec 1 so if I am then the next 2 weeks ill be doing prep then the programme.

Going to stick with this programme for up to a year hopefully.

Starting weight - 68.4kg at 5'8

maxes - as of 14/11/19
Squat 100kg for 4
Sumo Deadlift 135kg for 3
Bench 85kg for 2
OHP - 40kg for 5

Goals:
1.) Add muscle to my frame
2.) Have my clothes fit better
3.) Keep getting stronger
4.) Cut down over summer
5.) Keep getting more confident irl

@illusionz @Gone Revising II @TajwarC @Laurence863 @Angry cucumber @Angry Bird @Greywolftwo @YouCantSeeMe

15/11/19

Bench Press 70kg 2x4, 1x6 (AMRAP)
Incline Bench Press 45kg 4x8
Lat pull down 40kg 3x10
Tricep rope Pushdown 12.5kg 3x10kg
Face Pulls 15kg 3x15, 1x5
Biceps alternate curls 8kg 3x12, 1x10

Going up a weight in Lat Pull Down,tricep push downs, and facepulls for next week as I got the required reps

What's your T2 and T3 progression plan?

140kg squat, 100kg bench, 180kg deadlift are good goals for now. When I achieve them then the goal is to just keep getting stronger, and go for the next milestone like deadlifting 3x bw.

But my main focus is training sustainably, and making progress rather than just chasing numbers. Chasing numbers alone never worked for me before.

Also my main goal is to you know just get that good feeling and become more confident, and look better overall etc...

Not sure about bodyweight. I’ll just keep focusing on building muscle until I hate how I look, but if I bulk properly I should be good till around summer. I’m 68kg which is apparently light for my weight. I would like to eventually reach around 80 and maintain that weight in the next few years.

In to watch progress

Your lifts are similar to mine and goals are too (140kg squat, 100kg bench though the 3 plate squat is the bigger target for me because I'm useless at squats). I'm not that familiar with GCZL, but it does seem to be good with great volume and strength work proportionally programmed, and plenty of accessory work. I do find once you pass that beginner phase (roughly 6-12 months) a linear programme is not productive, induces fatigue and probably makes you prone to injury...my views only.

I can go gym max 3 times a week for now so let's see how we both get on - I weigh 83.9 kg today. May go on a proper routine in the new year, but for now it's just a mixture of exercies broadly programmed upper/lower/mixed day with volume.

Can the fat guy with lower frequency beat the light guy with higher frequency?