Strength / Weight Training

Squats
Dead lifts
Bench press
Overhead press
Bicep curl
Assisted dips/pull-ups

I reckon you could have that in an hour. Pretty covers the whole body. Just do 3x10 with little rest.

I'd be inclined to replace bench

What is wrong with you man?!?

Bench is life

T3 is usually lighter isolation exercises done for a ‘pump’. They’re a chance to focus on pure muscle-building wherever you think you need it. Here’s the guy who made GZCL talking about the tiers.

I think you’d do better splitting it into a two-week rotation and focusing on quality of movement and really pushing each set.

One week: squat, bench, rows.
One week: power clean (or deadlift would be my preference), ohp, pull ups.

a hinge

Can leg press count as a hinge?

Not really. You need to be bending at the waist for it to be a hinge. I know you're in a bent position in a leg press but you need to be moving through that motion for it to be a hinge really.

I love to bench, but in a fight OHP would win I reckon.

@zooeyzooey and @Ptown - thanks very much both - the 2 week split strike me as being good, as I can easily scale up if I find another time to go to the gym

@ChinBeaker is right though - I think I'm going to do the following instead:

1. Bench
   
2. Bench
   
3. Bench
   
4. Bench
   
   

Bench

Bench
Bench
Bench

Legs done today. It was horrible. I can’t even lift heavy and it was unbearable at points

No joke I’ve just started benching 4x week. Let’s see if my bench blows up before my rotator cuffs do!

what program are you on? Or is it something of your own devising?

Noob question; the GZCL infographic describes how you change your sets and reps when your progress reaches the point of failure. Am I right in thinking that your programme will soon start to become slightly out of sync? For example, you may have proceeded to the 6 x 2 stage on the T1 exercise you do on Mondays while still being on 5 x 3 for the T1 you do on Thursdays?
When do GZCL heads decide it's time to rip up the programme and start afresh on a new cycle?

You're correct on that. When I was on GZCLP my OHP was on 10*1 while all my other lifts were on 3*5, totally normal.

re: when to scrap it and go for a new program, it's hard to say on GZCLP, since its method of dealing with stalling is quite good. I'd say if you've gone through the full cycle (5*3 -> 6*2 -> 10*1 and back around) on a lift a couple of times and you're failing on more or less the same weights, you might have reached the limit you can get with linear progression in that lift and it might be time for a different program.

I stopped when I just felt like doing another program, which is also a legit way to decide when to change.

Just my own thing. Nothing fancy, basic DUP with a variation on day 4. Fed up of not benching 140 so doing it every day I’m in the gym now.

nice. 140 is dream numbers for me. only just breaking into 100 atm but hoping programming I'm on will get that to 110 by my mock meet.

amazed by how much pressing every session is viable and works really well for me too.

Change for

1. pull ups
   
2. pull ups
   
3. pull ups
   
4. squats
   
5. pull ups
   

saw someone in an nltcbmbc shirt at pure muscles gym this morning - one of you?

Is there a good app for recording reps and weights of my various exercises, and that allows me to easily check my previous weights and reps?

I’m currently struggling with the comment section of TrainingPeaks, but it’s a PITA.

TP sucks for strength work - seems weird they have it as a preset and yet clearly haven’t thought about it.
Should be:
Exercise/weight/reps columns in a table or something simple like that

Yeah I only use it because that's where all my other training is. I'm happy to continue using TP for monitoring the duration of weight training (hrs per week as part of my wider training mix), but a well designed app that lets me record the actual content of the weights session would be ideal.

I really liked weightxreps.net for a long time. I’d still use it if I just wanted a simple record of what I’ve done.

Reactive Training Systems log has more analytical features but it’s curmudgeonly to use. I don’t like it but I understand it’s value and use it now instead. I still enjoy weightxreps more.

I've been using Progression for Android for years now. Love it

Back day today.

I don’t really follow any apps. I’d probably have better results if I did, but knowing me I’d forget after a while.

I am trying to cut down my calories whilst keeping the intensity of workouts high to see if I can “shred” a bit over time.

depending on what routine / program you're following google sheets is pretty great. liftvault has a tonne of programmes and a good search functionality on there, it's pretty much what I use at the moment.