re: Daily Strength Check-In

I'll occasionally dip my head into the politics board to do a quick up and down read of the topic titles, and then dip out. Seems pretty......insane over there.

The rippler sounds good, I kinda went down a reading rabbit hole around that when I saw you mentioning it. I've read some of that blog and the sub-reddit for GZCL, but for some reason I just can't get past not knowing what GZCL stands for. It drives me insane. I'm sure I would be bored stiff if I ever had the answer because it's not important really.

I may start my own training log in here, if nobody wants it or reads it, I don't care. I really like to keep a training log (my actual physical notebook is just one part, and I almost always have a "digital" version of the notebook where I reflect more deeply about each session and how I'm thinking about what I'm doing), so it's mostly a personal feedback tool and record of what I've done so I can feel like I'm building towards something.

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but for some reason I just can't get past not knowing what GZCL stands for

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It’s Gainz and the developer’s name, Cody Lefever, if I’m not mistaken. It’s a reasonable philosophy he advocates. I may just keep running the Rippler for most of the year.

I knew the CL part once I learned his name, but has he confirmed that GZ means gainz. That has always been my guess, but I wasn't sure if he ever confirmed it. He basically says that GZCL is his username or on-line handle and that's it. No matter, he's clearly a smart guy and that's a good base system. I have the rippler written down as something I'd like to try sometime for sure.

i dunno if he ever confirmed

i really like the Jacked and tan 2.0 program as a base program. always have

its similar to 531 in that regard. always a solid foundation

Documenting again:

Rippler Week 5: warmups for compounds 65%x5, and 85%x3 of programmed weight.

OHP 2x4x130lbs, 1x6x130lbs

DL 4x5x225lbs, 1x3x275lbs, 1x1x315lbs
First time back above 300lbs without issue since hamstring pull.

Lat pulldowns 10x130, 10x140, 10x150, 5x170, 5x180, 3x190

Leg Ext 10x130, 10x140, 10x150

DB rear Delt raises 10x20, 10x25, 20x30

Close grip lat pulldowns 10x130, 10x140, 10x150

Decline Ab crunches 4x8

Feels really good to be ok on DL again. I’m really focusing on not starting from a squat depth. I think that is what caused my injury.

I'm too lazy to go back and read right now, so forgive me if we already covered this, but do you compete in powerlifting? or plan to? Just curious.

I used to do the same thing, try to get my butt/hips too low so I could squat the weight up instead of treating the deadlift like deadlift. I had so much more confidence in my squat strength I just couldn't help myself from wanting to get as under that bar as possible so I could squat it up. All I ended up accomplishing was slacking my hamstrings and rounding my back from the start. Horrible position to pull from.

Through lots of pictures and video reviews of my deadlifting setup and form I've finally built the body awareness with my deadlift that I have needed all along. Compared to my old deadlift form I now feel like my arse in way up in the air waving around, but the video evidence assures me that I'm right where I need to be and there's no slack in the hammies when I start my real pull after taking all the slack out of the bar and my arms and I've set my back. It feels so much more powerful.

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I'm too lazy to go back and read right now, so forgive me if we already covered this, but do you compete in powerlifting? or plan to? Just curious.

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Wasn’t covered. But, no I don’t plan on competing. I’m 46, so my goal is to get as strong as I can before age becomes a limiting factor.

ETA: I think once I hit a 315 bench, wherever that may be, I will shift to less powerlifting and more bodybuilding. That could change.

Yep. I think the hamstring slack, then the sudden tension was what was causing them to pop. I thought I was using decent form, i.e. protecting my back, but that was not the case.

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I’ve never heard of that. Usually the after 40 programs are 5/3/1 without the plus sets, a mid rep range main lift variant, with BB accessories. Is his worth the $25? He doesn’t offer any kind of preview

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It’s a 4-day split that is making me stronger and not causing any inflammation or tendinitis. I usually don’t do all the accessory lifts due to time and equipment (dumbbell) constraints, and I’m done in 1 hour.

It’s focused on press, bench, squat, and deadlift (unsurprisingly since he is a SS guy) with a variety of accessory exercises.

It was definitely worth the $25 I paid.

Today, wk5 d2:

Squat 2x5x225, 1x10x225, 1x20x135

Bench 4x5x185, 1x5x205, 1x4x225, 1x1x245, 1x1x255

Saving a little for Friday on bench. I’d like to hit my previous 1rm then.

Rope curl 3x10x90,100,110

Rope triceps 3x10x90,100, 110

One set of crazy eights with just a barbell to pump the biceps.

DB flies 3x10x50

Squats felt a little lazy. Bench singles felt really good and fast.

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No DL issues, but still a little gun shy about progressing the weight.

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I know this feeling well.

But I think I'm growing out of it.

Do you do any kind of specific warm-up for deadlifts?