What are /r/gzcl's favorite Products & Services?

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Damn I whish I had completed adding GZCLP to my app, Zero to Hero (Android). I'll add it later today or tomorrow and will give you a heads-up ;)

You didn't say how much you're resting between sets, so I'm assuming 3m or so?

Smaller increments may be something to consider.

If you don't have microplates, they're fairly reasonably priced on Amazon.

https://www.amazon.com/Trademark-Innovations-Exercise-Plates-Fractional/dp/B0746NR6M5/

Good stuff right there like /u/ctye85 said a little more T3 work won't hurt I have a basic GZCL template which is almost identical to yours Here change up the numbers to your liking but I think this would be good for you

It's a bummer this app got abandoned, it's gorgeous, simple, and functional. So on Android, my app of choice after this was PTC. The developer is super responsive and it had every feature I needed. There's a sub at /r/personaltrainingcoach too. https://play.google.com/store/apps/details?id=com.maxworkoutcoach.workouttrainer.workouttrainer&hl=en\_US&gl=US

I'm doing GZCLP but I've been taking a break since I'm out of school for winter break. The break was originally going to be 3 weeks, but because of the recent omicron wave my school has delayed the return to in-person classes for an extra 3 weeks for a total of 6 weeks/1.5 months. Because of that, I ended up buying a set of adjustable dumbbells (specifically these) so I can do a bit of weightlifting while I'm stuck at home.

My question is, how do I map GZCLP exercises onto dumbbell exercises (note: I don't have a bench)? Also, since those dumbbells only go up to 52.5lbs, what do I do for exercises where I can do more than 105 lbs for T1/T2? Or should I not bother trying to retrofit dumbbells to GZCLP and do one of the dumbbell stopgap routines from the r/fitness wiki instead?

https://www.amazon.com/Body-Jake-Complete-Workouts-Exercise/dp/B0037TRMXY

I'd rather a set of bands though, but if you find one cheap it's ok (just ok) for some light accessories. They are going for 80 AUD which is too expensive IMO but if you can get it cheap and have somewhere to out it It's worth a dabble.

Thank you :)

1. 44SPORT Olympic Fractional Plates -Pair of 1/4, 1/2, 3/4, 1 lb Weights (8 Plates. Total Weight: 5lbs) https://www.amazon.com/dp/B00XNCRLA4/ref=cm_sw_r_cp_api_glt_fabc_BX3MRSMVMYPS9VV6G68S

2. Only appears on mobile and can be safely ignored.

There is one macro in the spreadsheet, controlling the hiding of tabs based upon the number of days selection.

I recommend that you initially configure the start tab in Excel desktop. When you select 3- or 4- day, it hides the opposite tabs. Then the macro is no longer used.

Right before the first lockdown earlier this year I bought a sandbag and filled it with 50kg play sand from Tesco. I just did basic push (overhead press, floor press, goblet squat) and pull (SLDL, rows) movements on a 2-day split, supplemented with some bodyweight work and crunches. I used my wife's pretty light kettlebell for some of that other stuff, but I wouldn't say it was strictly necessary. For fun once a week I'd also do some strongman-type carries and just throw it over my shoulder a bunch. Can also do some kettlebell-type swings with it if you're inclined.

All that to say it's super versatile and I was honestly shocked at how little strength I lost over the ~3 months I only had that sandbag. When I got back to the gym in August my lifts really hadn't suffered much at all

Recently ran into this same issue myself. I purchased some ankle weights on Amazon that I just strap onto each side of the bar that's worked super well for me.

Hope this helps!

Have you seen the app Zero to Hero? https://play.google.com/store/apps/details?id=com.mappz.zerotohero Really great way to set up progession schemes for different routines. Only app I've used that works this way.
It's an amazing feature.
Only app I've found that makes it easy to set up multi week progession

I use: https://play.google.com/store/apps/details?id=com.maxworkoutcoach.workouttrainer.workouttrainer

It has built-in support for GZCLP, Wendler 5/3/1, and many others. There's a one-off purchase option to allow you to customise workouts. So you can try and, see how you like it, and then pay when/if you need to customise workouts.

I've created my own app so I don't have to pay for strong😝

For anyone interested:

https://play.google.com/store/apps/details?id=com.albireosystems.fitty

I can add features to it. Just tell me.

I just got this Personal Training Coach app for Android and it has the standard GZCLP routine, but I would prefer to do the 3x5, 4x3, 5x2 version. Does anyone else have experience with this app and how it can be set up for that?

Do you mean stronger forever

Or Strong?

Same happened with my Bench Press 10RM yesterday; after I got to the 10th rep I found it relatively easier than I thought, but I figured to stop there and increase the weight in the next cycle. That's why I asked.

I'm currently using Progression app, but it doesn't support 1RM estimation in its free version, so I might check Strong then.

Thank you for taking the time to reply.

UHF9 W6D5

T1 Pause Squat 250x3 260x2 270x3x1+ AMRAP = 12

If you have knee pain, I can recommend this shit enough. For real it has changed my life.

https://www.amazon.com/Toast-Screamin-Intense-Reliever-Arthritis/dp/B00CGAS004

T2 Close Grip Bench 190x5x3

T3 Hyperextension: 45x10,10,10 Back Step Lunge: 115x10,10,10 Neutral Grip Lat Pulldown: 160x10,10,10

~$360: https://www.amazon.com/gp/product/B004XCLGXQ/ref=oh_aui_detailpage_o08_s00?ie=UTF8&psc=1

This is the one I got, because I did not want to regret something and end up buying a different one in the future. I wanted an adjustable seat and rollers. It's overkill for my needs, for sure.

My first bench was a craigslist special, adjustable, with leg curl stuff. Piece of junk, $45 with some standard plates, but got me started before I picked up the Rogue flat bench. I still have it as a glorified leg curl/extension thing, but I can do those with the Spud econo pulleys, now, so will get rid of that, soon.

Quick question, this might be dumb or intuitive, but for week 5 these 2rm attempts should be at or above what the programmed TM is for J&T2.0 correct? If the TM was set as per our lords instructions.

As far as my training is going, I'm eating well, sleeping alright, and generally hitting all attempts and t1/2/3 exercises. I've gained some lean weight and I'm overall happy with my training performance. I am leaning towards repeating cycles A/B again instead of running the full 12 week cycle though. Between traveling for work and the fact that I don't have plans to compete/cut anytime soon I think this would be optimal for me. I started with a total of 360/245/440 at the end of my cut around 168lbs walking around weight, and have an estimated 385/255/465 total walking around at 172. So I'm happy, I hope the jacked and tan party keeps on rolling for the rest of you guys.

Also if you guys want to break from the natty mold might I recommend some of this.

It's done! If you're familiar with GZCLP you could help me work out the few tiny use-cases I missed during the development (if any).

You can download Zero to Hero at the Google Play store. Let me know what you think of it!