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GZCLP Programming Question

Posted on 8/15/25 at 3:11 pm
Posted by Bleed P&G
New Orleans
Member since Aug 2003
3073 posts
Posted on 8/15/25 at 3:11 pm
I am in my 5th week of running GZCLP. I am enjoying the program and progressing in all of my lifts, but my bench press is starting to hit the wall. In all of the other lifts, I am able to bang out 4-6 on the AMRAP set, add weight week-to-week without it feeling much heavier than the previous week. But on bench, I have only hit 3 reps on the AMRAP set the past two weeks. I'll likely fail on reps in the next couple of weeks. That's probably the wrong attitude to have, but the weight is starting to feel really heavy compared to the other lifts.

I should note that I ran Greyskull for 8 weeks prior, which was the beginning of my barbell training. I was feeling beat up, so I deloaded one week and then started GZCLP 10% lower then were I left off on Greyskull. I switched to GZCLP because I wanted to bench twice per week every week since my bench press was lagging.

My current program is as follows:

Monday
T1 Squat 5x3+
T2 Bench Press 3x10
T3 Lat Pulldown 3x15
T3 Leg Extensions 3x15
T3 Cable Crunch 3x15

Wednesday
T1 Press
T2 RDL
T3 Lateral Raise
T3 Cable Row
T3 EZ bar curl

Friday
T1 Bench Press
T2 Leg Press
T3 Cable Crossover
T3 Lat Pulldown
T3 Assisted Dips

Saturday
T1 Deadlift
T2 Press
T3 Cable Row
T3 DB Hammer Curl
T3 Ab Wheel

Is there anything that I can add or change to help with my bench press? I was thinking about adding DB incline press to my Wednesday workout and maybe swapping one of the Monday exercises for a triceps exercise, but I don't know, so I'm looking for some guidance.

Or, do I stay with what I am doing, fail on the lift, and progress as the program calls for to push through the plateau?

I should also note my stats and diet:
46 yrs old
5'-9"
183 lb

2650 cal per day
184g protein
88g Fat
278g Carb

Thanks for any input.
Posted by bamaguy17
Member since Jul 2022
1239 posts
Posted on 8/15/25 at 4:21 pm to
Me personally, I would add incline bench rather than OHP T2, and drop a row for a Tricep T3. No matter what, you will eventually hit a wall and drop down to 6(?) x 2’s and then 10x1. Just trust the process, it will work.
Posted by Yeti_Chaser
Member since Nov 2017
11275 posts
Posted on 8/16/25 at 6:33 am to
quote:

I ran Greyskull for 8 weeks prior, which was the beginning of my barbell training. I was feeling beat up, so I deloaded one week and then started GZCLP 10% lower then were I left off on Greyskull. I switched to GZCLP because I wanted to bench twice per week every week since my bench press was lagging.


How was your bench progress on the first 8 weeks before you switched? Maybe twice a week is trying to progress too fast. Sometimes less is better. I'd also agree that switching to incline may be a good idea. You can always come back later. You could also try swapping some of those fats for carbs, but I wouldn't drop under 55g of fat.

quote:

Or, do I stay with what I am doing, fail on the lift, and progress as the program calls for to push through the plateau?

I'm not familiar with this program but you're going to fail eventually and that's okay. It's all part of it. A good LP is designed to help you work through it. It's usually better to just work through the failure the way the program was designed than to just switch to another program. Program hopping is bad and slows you down in my experience
Posted by HVAU
Up over here
Member since Sep 2010
5165 posts
Posted on 8/16/25 at 9:23 am to
When I ran GZCLP bench (or possibly OHP) was the first lift to have to move to the next progression. Things are going to progress at different rates.

Do you know the weak point of your bench? Is it chest or triceps that are lagging? You don’t have any tricep isolation movements (unless your dip positioning is tricep focused). Something to consider.
This post was edited on 8/16/25 at 9:29 am
Posted by Bleed P&G
New Orleans
Member since Aug 2003
3073 posts
Posted on 8/17/25 at 11:08 am to
quote:

How was your bench progress on the first 8 weeks before you switched?

It was progressing, but at the end of the 8 weeks, I couldn't get to 5 on the last set.

quote:

Do you know the weak point of your bench? Is it chest or triceps that are lagging?

I usually fail when the bar is a couple of inches off of my chest, however, during my last session, I could barely get the bar off of my chest when I was going for a 4th rep on the AMRAP set.
Posted by HVAU
Up over here
Member since Sep 2010
5165 posts
Posted on 8/17/25 at 2:08 pm to
Two things come to mind. It’s possible that you started heavier than the programming for GZCLP suggests. I can’t remember, but I think Cody says start at 80% off either your 2 rep max, or 5 rep max. May want to check that. That doesn’t account for the disparity between your other T1s.

The other thing is, just go with the program. If you’re not hitting the indicated reps go to the 6x2 progression. Those failure points are milestones to look forward to. Once you’ve failed that 10x1 progression you should be significantly stronger than when you started.

If you feel like you get to a real plateau look at some the other programs. I really enjoyed the Rippler. Like some other posters said though, don’t change programs arbitrarily if you still have room to grow on that program.
This post was edited on 8/17/25 at 2:09 pm
Posted by lsu777
Lake Charles
Member since Jan 2004
36289 posts
Posted on 8/18/25 at 7:20 am to
quote:

It was progressing, but at the end of the 8 weeks, I couldn't get to 5 on the last set.


so essentially you reset and got another 8 weeks. thats 4 months....you are going to have to make changes. Cant believe it was bench before OHP though

so you can add volume in T2 through incline and a bench tricep movement or two like close grip or reverse grip
Posted by Bleed P&G
New Orleans
Member since Aug 2003
3073 posts
Posted on 8/18/25 at 8:36 am to
Thank you all for the input. I am going to add a T2 incline bench and T3 triceps movement. Hopefully, I can handle the additional volume, but if not, I'll adjust.

Do y'all have any thoughts on my diet? My daily intake of 2650 calories has me at maintenance. I wonder if I should be eating more. I've watched a bunch of Starting Strength videos on YouTube, and I've seen Mark Rippetoe say that someone my height should get up to 225 lb. It seems like those guys are always telling people to gain weight.
Posted by lsu777
Lake Charles
Member since Jan 2004
36289 posts
Posted on 8/18/25 at 9:15 am to
quote:

Do y'all have any thoughts on my diet? My daily intake of 2650 calories has me at maintenance. I wonder if I should be eating more. I've watched a bunch of Starting Strength videos on YouTube, and I've seen Mark Rippetoe say that someone my height should get up to 225 lb. It seems like those guys are always telling people to gain weight.


what is your goal? is it to be the absolute strongest you can be? if it is, sure Rip is right. If its to be the best looking and being in the best health well thats different

in the overall novice LP phase though I do encourage people to gain and ride the train as long as possible, once it really stalls than you cut and try and maintain as much as possible getting down below 15% bodyfat.

if you are going to gain weight, walk walk walk to keep bodyfat percentage in check and focus on tons and tons of protein to get the thermic effect from the food. its the way dante has talked about for ages.

here is a great blog post he wrote on the topic

LINK


but in the end what is your goal?
Posted by Bleed P&G
New Orleans
Member since Aug 2003
3073 posts
Posted on 8/18/25 at 10:02 am to
quote:

If its to be the best looking and being in the best health well thats different

This is my goal. I want to look good and be healthy, while developing some basic strength. I would be happy to get to 1/2/3/4 plates for sets of 5 in OHP, bench, squat and deadlift.

Would you say that this is achievable while at my current weight? My current 5rm are 120/170/255/305.
Posted by lsu777
Lake Charles
Member since Jan 2004
36289 posts
Posted on 8/18/25 at 11:02 am to
very achievable at current weight. Run out GZCLP and then switch to 531, i suggest starting with basic first set last for 9 weeks then moving to a template a little more aggressive or run something like reverse pyramid training.
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