Powerlifting with GZCL Method: My Programming
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- เผยแพร่เมื่อ 28 ก.ย. 2024
- My in depth overview of Cody Lefever's GZCL method and how I'm programming it for my powerlifting and strength progression leading up to USAPL Nationals.
Some notes: Thanks everyone for commenting your feedback.
** Note that the percentages should be taken from a training max (not your best ever max). When choosing a training max, select something that you can hit for 2-3 reps on a shitty day. Something you know you can hit no matter what.
** The pyramid and breakdown of the different tiers represent what you'd be doing ever single day of training. So a sample of movements in one day could look like this:
T1: Competition Squat
T2: Sumo RDL
T2: Weighted Pullups
T3: Adductor
T3: Abductor
T3: Leg Press
T3: Leg Extension
And program reps according to the guidance in the video.
Buy Cody Lefever's Ebook:
www.amazon.com/...
GZCL TH-cam Channel:
/ @gzcl
GZCL Blog Post on the GZCL Method:
swoleateveryhei...
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+Mikaela Hallenberg I can't reply to your comment since you're private so I hope you see this!
You do all 3 tiers every day of training. Here's what I did yesterday in this order:
T1: Competition Squat
T2: Sumo RDL
T2: Weighted Pullups
T3: Adductor
T3: Abductor
T3: Leg Press
T3: Leg Extension
I don't think its a tragedy if you're feeling under the weather or short on time and miss some T3, but make sure you get your T1 and T2 done each day.
Does that help?
megsquats Damn Meg. How long does all that usually take? About 4 hours?
Michelle Nguyen lol no. Squat day takes longer, but yesterday my bench session was about 2 hours and I did 6 T3 movements with no supersets 3x12-15 for all
Hey, I've got a question. You said for example on T2 you do 20-30 reps. And you probably said it somewhere in the video, but I still want to clarify. Is it 20-30 reps for 1 movement (ex.: Weighted Pullups) or 20-30 total of all the movements (ex.: 10 reps of Weighted Pullups, 20 reps of Sumo RDL)? I'm extremely new to programming and just want to get this right even though it's probably obvious.
First, pretty damn good explanation! Thanks for being interested and desiring to give my info a chance in your training. Now that you're sending all these people my way I'll have to make a good video describing the method in detail. Go over my rationale, etc.
I cannot express how grateful I am that you're excited to train like me! :)
Cody Lefever (GZCL) Yay! I hope I didja justice and hope I can put at least 10 entire dollars in your pocket.
For sure! It was awesome. And I'm stoked on the $10!
Cody Lefever (GZCL) That's like.. 1 whole burrito
Cody Lefever (GZCL) Cody is legit!!
Ryan E That's exactly why I'm stoked.
OH SNAP!!!
"As you can see I've got a pyramid here"
Confirm Illuminati.
I ran GZCL before my first comp. I found it pretty brutal but based on your training it probably won't be too bad. I ran squats mon, bench tues, deads wed but found I had nothing in me for deadlifts so moved them to thursday and my numbers increased. Hope you get success from this like I did.
love this method!! it really does work if you want to be both a powerlifting and an NPC competitor
(but more for a powerlifter)...
This was extremely helpful. I've been following this method for a couple of years now, but I didn't know that it had an official name. Thanks for breaking it down. Hopefully, I can clean up my programming. I'll be checking out his e-book for sure!
Got a lot of time for this explanation! Never heard of this Cody guy but I'll check him out now
Great vid! Super helpful.
Just wondering how you set up your week/rest days. I know you have four different T1s. Do you lift four times per week? And where do you place your rest days?
I'm finding I either get a good squat day or a good deadlift day in a week so I need to adjust my rest days.
WOW! You are truly an amazing person! Your personality is delightful :)
I think this will give me the progression I need :D thanks megsquats
very nice channel and greatly put across the points. subbed for more and all the very best Meg :)
You're good people
bksmith82 ::daps::
This is honestly a great video
Do you do rotator cuff exercises? I am thinking about weightlifting. I saw some weightlifters do it. I don't know about power lifters. Supposely it helps with max lift.
lol this was the cutest explanation ever ^.^ can't wait to try this method!
Awesome video well explained really helpful,, thanks meg squats ur amazing!
OMG A LEFTIE
cool channel so far.. inb4 Quest/Gymshark commercial.
Hey! I am completely binging on your channel. Can you talk about some of the gym accessories you use and why use them? Like, your weightlifting shoes, belt and wrist straps. TIA!!!
1851 Mohr Lodge
Would this be a good program to try if you've never done powerlifting before but are definitely interested? Is it necessary to do so many T3 movements? For your sample training day it looks like it's mostly lower body exercises but then you also did weighted pull-ups - why is this? I just have so many questions and I'm really interested in knowing more. :)
hey meg! ive watched this about 10 times and read the ebook but i'm still confused as to how many days I should do this & how long it lasts? how to program it for myself...
Lee Laura Smith Charles Brown Jose
Damn good explanation! (high five) For being a "ex" hooper! lol Great video. Liked!
How did you decide which exercises to do for each tier?
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wait til Pope hears you have joined the pipe band your brother will be delighted
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Excellent old video
Yes, will you be my swolemate :) Keep it up
didnt know you were a lefty. you could definitely land a job as a presenter anywhere with them presentation skills lol.
anyway, the T1 section looks like a lot of volume of >85%. maybe its something i'd have to get used to. T2 seems like a pretty high % to me too. fuck me this is all kindzz of newss to me.
Russel Nguyen They're percentages of a goal/training max, which is usually around a 2-3RM. Also, that's total reps, so 10 reps could come from doing tons of singles and doubles even.
Ryan E dude i understood everything ur girl said man, its just that i've never fucked wit that high of percentages for that much volume even if its not that much. i've been able to make gains still from very minimal volume, like the bare minimum, but i'm gonna increase it soon anyway so might as well get used to it
Russel Nguyen I hear ya, but it isn't really that bad. If you're working with a 405lb true max, you'll have a training max of 385lbs (on the high end, but likely lower). 10-15 reps in the 325-365lb range shouldn't usually be too unreasonable... and there's more to be said from absolute numbers as well (the difference between a 150lb training max vs. a 450lb training max.
Russel Nguyen The T1 is supah lite volume. Its not too much more than single-ing up for one heavy set. T1 isn't for swollness, its more for meet preparedness.
T2 is definitely the killer here. I didn't cover that the training max should be something you can hit on a shitty day, on a good day 2-3 reps. Depending on ya goals (mine are to be the best at hitting a single for 3 lifts 3 times in one day) you could adjust.
What kind of things are you training for? I can't tell from your TH-cam comments if you like powerlifting or bodybuilding style :-P
megsquats lol training for powerlifting. it's just that i've been on a 5/3/1 type program for like 8 months now which is like bare minimum volume on competition movements which is why i do a shit ton of accessories to compensate for that. im almost certain that i'm gonna stall soon on the 5/3/1 so i need a new program that will hopefully give more volume on the competition movements. was eyeing the conjugate but this might be just as good
it's 2023, 31st august
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1080p af doe
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Soooo... Uplifted... lol
Jesus Christ died for our sins, was buried and rose again to save us from eternal judgement and give us eternal life if we believe Him, because only God can save us and make us a new creation forever.
Watching this 7 year's later. Im starting gzcl myself
yeh
Let's goooo
Same.
yuh same, hope this program goes well...
5 years into shitty, inconsistent training, I just found out the program I put together and been running for over a year intuitively turned out to be GZCL! Turns out I did learn things along the way!
Lopez Brenda Anderson Jeffrey Jones Gary
I've been running a program based on GZCL for the last 21 weeks. Previous to that I ran 5/3/1 for 14 months.
I've put 22.5kg/50lb onto my squat, 12.5kg/27lb onto my bench, and 15kg/33lb onto my deadlift.
What you didn't explain was the TM (Training Max) that all of the T1-T3 % are based off. This is something that you can already lift, and would be a single on a shitty day, or a triple on a good day.
Jonny Gardner Good point. I found that helpful, will update in my description box. I feel like most people who will watch and continue watching will look through comments so upvoted and thanks for the input.
Congrats on the progress. If my GZCL gains look like yours I may shit my pants. TY!
megsquats Thank you! The progress has went hand in hand with some weight loss, working with weights that are much higher % is such a confidence boost when going for PRs.
I am about to switch from bodybuilding type workouts to powerlifting, to put on some more muscle mass, soon and this sounds like exactly what I want. This was so helpful, thank you so much! Also congratulations on making it to nationals!
Haley Jones depends on what you're coming from but I think this could be helpful. Also might just make it more fun to keep an eye on progression with 3 or 4 focused (T1) movements
The video starts at @3:22
I think i'm inlove
Great video, even though i'm not a powerlifter I wish to grow my knowledge in all areas in the industry, thanks for the info!
Awesome video and great personality! I'm going to try some of this programming with a bit of my own hypertrophy training as well.
It's crazy how I've been using GZCL for the last year, but I never really knew about it. I train Power building style, so this method of lifting was just a natural inclination for me :)
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Hi, Meg, I just sae this video and I have to tell you I loved it. I'm planing to use it on my crossfit sessions but I'm still not understing something (maybe because English is not my native languague) and I appreciate if you could make it clear... The part about the main movements I got it, but about the Intensity of the T2 and T3 I'm a little confused, is it the 65% the weight of the T1 movements, or is it on a new weight goal based on this other movements?
Walker Kevin Young Laura Clark Ruth
Haha you were quite silly but educational in this vid. This is pretty much how every program is structured. I add another week at the tip of the pyramid usually hitting 90%+ for 3X2 just to taper a bit more
Haaris Majid Training I think I should have been more clear that you hit T1, T2, T3 in each session. I've updated the description with this:
** The pyramid and breakdown of the different tiers represent what you'd be doing every single day of training. So a sample of movements in one day could look like this:
T1: Competition Squat
T2: Sumo RDL
T2: Weighted Pullups
T3: Adductor
T3: Abductor
T3: Leg Press
T3: Leg Extension
And program reps according to the guidance in the video. Does that make sense? I should have been more clear on that!
I'll hit a deload on the 5th week and likely drop either T2 or T3 for each session that week.
megsquats that confused me more lol
Yesterday's exact program:
Monday July 14, 2015
Competition Squat
1x3/2x2/3x1+
Sumo RDL
7x5
Weighted pull-ups
1x3/2x2/3x1+
Leg Press 3x12
Leg Extension 3x12
Adductor 3x12
Abductor 3x12
Gonzalez Larry Thomas Kenneth Johnson Laura
Hall Melissa Jackson Sarah Moore Anthony
Now that I'm not so noob I finally understand this! hahaha Good video. Love to see more on programming as I continue to wrap my head around it.
Hey, you have 2 upper body days. In both days your t1 exercises are bench and OHP, or you bench one day and add t2 shoulder work and another day you do t1 OHP and t2 accessory bench work?
New follower from ole Maxx. Ive been wanting to get back into Powerlifting and your definitely motivating me! im excited to see your progress up to the Comp!
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Nice overview!
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Just bought and read the GZCL method book. Great read; thank you for sharing! -Russ
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Great vid,more easy to understand than the blog post haha gzcl is still a baws though
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STAY STRONG!!!!
''If u're not a power lifter this is not a video for you''?? lol I'd watch you if you talked about the weather outside, you're just interesting, cool and hot af
Hey meg love the channel! And you are gorgeous!! Got a question I don't want to compete just be strong asf would this be a good program to follow?
+Oscar Gutierrez 5-3-1
+megsquats Thanks for responding!!I'm gonna give it a go
good luck!!
Do you have a video, or could you make a video, going over what accessory lifts to do to help build each of the bigger lifts? Meaning, if my bench is weaker, which exercises do I need to work on to assist in my bench strength?
I also just want to say that you have inspired me so much that I am doing my first powerlifting meet in May, and I can’t wait! Thank you for being an advocate for strong women!
Great video.Great clear, visual explanation ... I'm neither power nor weight lifter. But I love to understand methodologies and principles, when I don't understand how to approach things....Now not only do I understand what your sessions are when I watch your videos but I can incorporate this into my gym lifting sessions. Really have a T1target - I want a stronger DL, and can apply this methodology a bit in my planning . Thanks meg! Keep doing what you are doing! Your an inspiration to all!!!!!
Been doing gzclp for 1 month. Really enjoying it!
So glad I stumbled onto this video!! Thanks meg!!!
This was super informative! Thanks for posting :)