Posted Dec 28, 2022, 3:04 PM UTC
If you fail, change the rep scheme according to the program. If you don’t want to follow the program, dropping weight and doing a lot higher volume has helped me on lifts before.
December really messed with my otherwise consistent gym-going routine, especially with having the flu and then all the holiday eating/drinking. I am eating at a slight surplus btw.
Make sure you properly warm up , so you lift with your main muscles, I always do hypertensions and barbell rdls, so my muscle knows to use my glutes and hammies before my back on my deadlifts
That app is literally designed to alter the reps/weight as necessary to fit the program. If you fail, the next time you do the same workout it will update with new numbers. Also, ending with the heavier sets is kinda backwards. You should do as many sets of the listed weight as possible before you either back off the weight or do fewer reps.
What app is this?
Boostcamp
GZCLP is designed around the idea that you will fail lifts, you then change your rep scheme, keep going, fail again, change your rep scheme and keep progressing until you fail. If you feel like any particular T1 movement is too difficult to progress, you need to up your complementary movements. Deadlifts would have a RDL, glute pull through, hamstring curls, sumo style, wide leg squats, and maybe good mornings would as T2 or T3 movements will help your deadlifts progress. Really depends on what part of the movement you find lacking. Glutes for the final part of the movement/lockout for example.
Don't stress too much about the week-to-week growth. Lots of things can happen. Focus on increasing your lifts over each cycle. The program is literally designed around you not adding 5-10lbs every week forever; you do it until you can't.
this is such a true statement
How many weeks is one cycle? Is that 6 weeks?
My understanding is that it's 12 weeks per cycle. GZCLP is probably a good bet for 2-3 cycles, maybe 4 depending upon how you program your workouts and what your goals are. If you're honest with yourself about your intensity and your commitment, after about 6 months to a year, you'll probably be at the point where regular linear progression will be much, much slower and you'll want to switch programs to something else. Adding 5 lbs to your bench ever week will eventually slow to 5 every other week, then maybe once a month for example.
To me, a cycle would be once you've fully reset your T1 lift.
This 12 week figure is thrown around because that's the number of weeks in the spreadsheet that has become popular.
I guess then you'd have 4 different cycles ongoing at the same time, depending upon your T1 lifts, which I don't necessarily disagree with, but for simplicity sake, I'd say 12 weeks/3 months is a good window in which to view your training periodization/mesocycle/what-have-you term.
Thanks for the reply! 12 weeks per cycle and 2-3 cycles sounds like a good amount of time to test progression on. I’ve been doing many programs the past years and usually stop LP before I’m ready. I was doing 531 before but felt like I wanted to do LP for good, for once. I’m going to sit out the 2-3 cycles this time and see where I end up. Thanks mate!