Strength and conditioning by Cody Lefever. When I began competing in powerlifting I decided to train like a powerlifter, an obvious choice to make at the time. However, none of the preexisting programs felt right. They would leave me crushed under too much volume at too great intensities, or walking out of the gym feeling like I hardly accomplished anything, sometimes worse- bored!
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Strength and conditioning by Cody Lefever. All I did back then was my best impersonation. Write Up: About 6k words at the reading level of a Marine, so Program Length: 12 Weeks That and all this info is as always, free! Donate what you like. PayPal address to the right. Thank you. Structure: Linear block periodization mostly Weekly Schedule: 4x Weekly training sessions.
A fifth day is optional. The means of progression though these two blocks is simple linear progression for both the T1 and first T2 movements.
Follow on T2 and T3 movements are performed as Max Rep Sets MRS , which allows for effort to be pushed and sustained after the work requiring the most focus, energy, and effort is done beforehand. Beyond a block periodized approach and a linear progress though the T1 and T2a movements the similarities are few. Somewhat similar would be the additional T2 and all T3 movements that use a Max Rep Set MRS approach, which are like the myo-reps that were used in the original program, but simpler to use and progress.
It is however different enough that it will be described in detail later in the write up. Additionally, you will never reach beyond a T1 or T2 10 Rep Max RM , unless it is for a drop set rep out, in that case it would be a decision you would make during the session. But perhaps best of all is you are never going to be further than three weeks away from hitting a heavy 5RM or less. For this reason, program length and progression speed, advanced lifters may not benefit as much as newer lifters, mostly in regards to max strength improvement especially so that first six weeks.
The tan guidance portion was severely lacking and the program itself was a tad too long and kind of intimidating to those lifters who needed it most- intermediates. I feel the latter portion has been resolved with this updated version and intermediates everywhere will push aside at least temporarily! I am confident that all lifters from novice to elite could benefit from this kind of training because at the very least it is a fun and challenging break from the norm.
It is from my experience however that the intermediate powerlifter needs exposure to variety, volume, and frequent hard effort more than any other type of lifter. Instead it is a completely new one, loosely modeled after similar concepts while also utilizing some GZCL protocols.
While that will certainly go up it is not the stated goal of the program. If it were then it would be better built for accomplishing that task. So your 1RM may improve but what we are really looking for here is a transformation from gym rat to freak beast.
Huge thanks to all of you for making my goal a reality- to make the world a stronger place. Even greater thanks is due for your views, reads, subs, comments, and donations! Also be sure to check out the updated compendium full of free programs and associated challenges. It is important to understand the truth about training. We know an awful lot about the minutia but most experts will agree, when it comes to getting more jacked and extra strong there are hundreds of ways to open that protein tub.
Sure there are best practices that myself and many others write about, but what happens in the real world is typically a bit different. People miss workouts, go harder longer than they should or might not even know how to gauge effort at all! Effective training requires a few things: 1. A general direction with a progressive and flexible plan. A few mistakes here or there can be mitigated by: 2. Good training habits! Like knowing when to push harder or go easy regulating effort , monitoring rest, in-session fatigue, and recovery.
These are learned by experience as each session is an opportunity for refinement of the process and personalization to the program. Exposure to good coaches, training partners, and materials.
But none of those actually matter without… 3. Hard effort and honest training decisions!!! Do you really believe you can make that 4RM? Are you taking the T2 easy because your elbow actually hurts or are you just not feeling it? Lastly this is simply a training program, not a holy grail and definitely not the only way to get jacked or tan.
Hell this literally might be the worst place for tanning advice, because there is none. This means customization to the exercise selection, pushing a rep out extra hard when you can, and choosing to skip some movements here or there because you truly are run down. I still got one more!
Confused yet? Yeah me too. It makes more sense when put like this: Upper body lifts: Bench Press and OHP with other good options being Sling Shot bench, close grip, incline bench, push press, and jerk. Lower body lifts: Squat and deadlift but also including the front squat, stiff legged or opposite stance deadlifts, and deficit deadlifts.
Seriously Important!!! Keep in mind that when performing max rep work always keep reps left in your tank. Day 4: Overhead press or bench variety Must be different than Day 2. This can be for improving the capability of the lift itself or for the benefits of performing that lift, like getting a bigger back because your 5th day is built around an uncommon but completely fine T1 row movement.
Note: Yes, you can swap the days around to where you can bench on day one. An optional rep out is attached to the last drop set and can be used as a means to gauge progress and determine whether or not the intensity of the drop sets matches the desired outcome. Prioritize them in the T1. Mesocycle A: Weeks one through three are the portion of the program that calls for the highest rep maxes performed in the T1.
These first three weeks are the highest volume across all tiers and will be the most brutal for lifters not accustomed to this style of training. However, the major difference is the T1 drop sets now progress with smaller weekly percentage increases. Week 4: Work up to a 4RM then perform There are no additional T1 drop sets following this attempt.
There are a lot of factors at play with this, like how hard you pushed the RM attempt beforehand, your work capacity at T1 intensities, and recovery habits. But as a frame of reference myself and my lifters running the 2. I would say that for Mesocycle A if that last set is greater than 12 reps than the weight is definitely too light and Mesocycle B should be adjusted.
On the flip side of the coin if no additional reps are earned for more than three weeks in a row then it is suggested that a lighter intensity be used for the future T1 drop sets. Extended effort is a fundamental part of the program so while last set rep outs are optional it is suggested you do them as much as possible with these T1 drop sets in particular. This means that an increasingly outdated training max is no longer used and thus the T1 drop sets more accurately reflect the abilities of the lifter on that day, resulting in the effort tending to be higher in the T1 before even considering rep outs.
Meaning this is seriously heavy and demanding work. These are standard rep maxes utilized for most training programs and are the most commonly used when determining ability. Really great for transitioning into one of those fancy specialized programs! But fortunately for you there was nine weeks of serious preparation leading up to it so this will be difficult, but not impossible. Then pat yourself on the back because apparently your work capacity at intensity is stellar.
And much like the Myo-Reps used in the original program they bring the pump to life. Better than before though these are easy to understand and progress. Step One: With the appropriate movement identify which RM is called for that day. Block One Rep Maxes.
GZCL Method Spreadsheets: General Gainz, UHF, Jacked and Tan 2.0, The Rippler & More [Complete]
Strength and conditioning by Cody Lefever. All I did back then was my best impersonation. Write Up: About 6k words at the reading level of a Marine, so Program Length: 12 Weeks That and all this info is as always, free! Donate what you like. PayPal address to the right.
Squat Bigger With The GZCL Method
Treat these more as gradients rather than hard transitions. Building Your Strength Pyramid Think of building strength as a pyramid, which can stand as tall as its base allows. In order to build a tall and structurally sound pyramid, its foundation must be wide enough to support it! Therefore, the intensities you use stand at the apex of your pyramid and the volumes are its base. Tier One T1 This is your main compound movement for the day—in this case, the squat. One or two exercises should suffice here. As with any accessory movement, it should improve upon your ability to squat bigger and better and should be performed in the reps per set range for a total of reps total.
In that thread there were some that expressed interest in my training methodologies. This post is to cover some of the finer details of how and why I train the way I train. My first powerlifting competition was on January 14th of and I totaled 1, lb. Just recently at IPL Worlds I totaled 1, or 1, if you count my 4th attempt deadlift only 10 months later on November 9th. I broke two California state records deadlift and total and broke the IPL deadlift record with a lb pull. So why should you listen to what I have to say?