re: Daily Strength Check-In

Attempted 305 lbs on bench today with a spotter I didn’t completely trust. Failed. Taking it as a win. A year ago I wouldn’t even consider an attempt here.

I’m going to give it a couple weeks and go again.

Barring injury, I think this is my year. Feels good to be getting stronger at 47.

I got somewhat serious about lifting about 3 years ago. It was a really great decision. I’ve made some good friends, improved my physique, gotten a lot stronger, and grown more disciplined in general. The only negative I can really see is I spend a lot of time in the gym, which can get on my wife’s nerves from time to time. She’s pretty forgiving though.

I’ve run GZCLP, the Rippler, and a couple of Nippard’s body building programs, as well as, a couple of hybrids of those programs.

Hope you find it as fulfilling as I have.

I'm only on week 3 of GZCL's P-zero. I'm running it as an ULUL with an arm focus. I like it. Nothing fancy, but it's a nice mix of a few of his programs.

T1 4x4+(last set AMRAP) if you don't get more than 4 reps on the AMRAP, you still increase weight but it's now 4x3+, then 4x2+. Fail that, then drop back to 4x4+ with hopefully more weight than last time and beat the last AMRAP. Start with 80% of a 90% TM. Yes it will be light, but this isn't new. Hit the AMRAP hard and trust the process.

T2 4x12, 4x10, 4x8 no amrap. Start with 60-70% or 90% of a good 10 RM. Proceed to the next rep stage when you can't hit the sets/reps


T3 Three stage volume model
Stage 1 - 60 reps
Stage 2 - 45 reps
Stage 3 - 30 reps
Complete all reps in 2-4 sets. Aim for around 75% to be completed in the first 2-3 sets, and the 4th to finish. If you can't hit the target use myoreps to finish the rep target. Then proceed to the next stage, unless you just want to stay in stage 1 and keep trying to increase reps in as few sets as possible, up to the lifter.

There's lots of ways to do the T3, I'm increasing weight where I can, like rows, but something like lat raises, I won't progress in weight until I can do all the reps in 3 sets rather than 4.

The kindle book is $5 and I think it's worth it just for all the free stuff Cody has given over the years.

T1
T2 - only one for me. I'll have to reread this section, I don't think he recommends additional T2s like the older programs. I can't imagine it would add very much, unless the lifter were a beginner.

T3 - I use 4 T3s, with an arm focus.

Day 1 Upper - lat raise, tri extension, row, chin grip pulldown
Day 2 Lower - BB curl, Leg extension, seated calf, abs
Day 3 Upper - tri pushdown, cable curl, hammer curl, dips
Day 4 Lower - BB curl, lying leg curl, incline DB press, abs

I'm not used to that much assistance, so it's been humbling. takes me about an hour, hour 15

Yes he does. I only see a kindle download, not a pdf yet.

New Squat 1rm this morning 370, then 385. I’d been slow rolling my progress for a bit with vacations, and bout of bronchitis. Feels good to start progressing again.