With a name like that, how could I not run this program. Fresh after finishing GZCL UHF 9 week and testing my maxes, I started this program last week. I am a huge fan of 5/3/1 and GZCL workouts. I will probably just keep this updated weekly, but feel free to hit me up with any comments/questions etc.
Of note, I am also throwing in a 5th day here so I can hit bench twice a week. I bought a sling shot a couple months ago and started using it during GZCL UHF and loved it. So I am incorporating Mark Bell’s program that comes with the Sling Shot.
Here is the protocol for the first Leader Template:
- Use 5s Progression each week using the 3/5/1 order for working sets
- Weeks 1 and 2 will do First Set Last for 10 sets of 5 reps
- Week 3 will do Second Set Last for 5 sets of 5 reps
- Accessory work is 25-50 reps each exercise
- Use 85% Training Max
Starting Maxes (Current Max / 85%)
Squat: 300 / 255
Bench: 285 / 242
Deadlift: 405 / 344
OHP: 155 / 131
Each Leader is 3 weeks long, I will run Leader (weeks 1-3), up the TM max by 5lbs for upper body and 10lbs for lower body, run another Leader (weeks 4-6), up the TM again, 7th Week Deload (week 7), Anchor (Weeks 8-10), up the TM weight, and end with a 7th week Deload PR test (week 11).
Week 1
Day 1
Squats: 5x180, 5x205, 5x230; 10 sets x 5 reps @ 180
Split Squats: BWx5,5,5,5,5 (each leg)
Leg Press: 463x10,553x10,643x5,643x4,643x3
Standing Calf Raises: 45 plates each hand x15,13,8,8
Day 2
Bench: 5x170,5x195,5x220; 10 sets x 5 reps @ 170
Incline Bench: 135x7, 145x7, 155x5, 165x5, 175x3
DB Fly: 30x10, 35x5, 35x5, 35x5, 35x5
Ab Roller: 8,7,6,5,5, reps
Day 3
Deadlift: 5x240,5x275,5x310; 10 sets x 5 reps @ 240
Pull Ups: BWx 6,5,5,5,5
HyperExtension: BW x 10, 25x8, 35x6, 45x5, 45x5
DB Row:50x10, 55x10, 60x8, 65x6, 70x5
Curls (21’s): 60x21, 60x21
Day 4
OHP: 5x90, 5x105, 5x120; 10 sets x 5 reps @ 90
Lateral Raise: 15x10, 17.5x8, 20x6, 20x5, 20x5
DB Shrugs: 65x10, 75x10, 85x6, 85x5, 85x5
SS: Leg Raise / Flutter Kicks (4-count): 10/10, 10/10, 10/10, 10/10, 10/10
Day 5
Bench (Raw): 4 sets x 6 reps @ 215
Bench (Sling Shot): 4 sets x 3 reps @ 230
SS1: Incline DB Press / BB Row: 4 sets @ 50x10/95x10
SS2: DB Tri Ext / Lat Pulldown: 4 sets @ 20x10/100x10
SS3: Pushups in Sling Shot / Face Pulls: 25/20x25, 25/20x25, 20/20x10, 20/20x10
As far as supplements go, here is my stack:
PWO: Rotation of different ones (Ghost legend, Total War, RCSS Yeah Buddy, Quake 10.0, Random Samples)
Intra: RCSS Amino-Tone
Post: CreRiboVol - MPA
Protein: EVL Stacked, ISOTOPE, Nutrabio Casein (as needed)
Bed Time: Delta XT - MAN
Not real sure the protocol on tihs page of how people post their training logs, so please let me know if you guys want more or less info. I enjoy keeping a log because this keeps me accountable.