GZCL Free Compendium (1)

7/26/2019 GZCL Free Compendium (1)

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Hey Everybody!

GZCL here AKA Cody Lefever. Email:

What you'll nd in the net fe tab" are "u#er "im#le "#read"heet

(ead the in"tru$tion" and note" and hatever you do don't me"" a

*ut+ hat thi" mean" i" that anyone $an #o)e throu&h thi" and &

Give the #re loaded #ro&ram a "hot r"t. -t'll be ae"ome+ #romi"

f you ant to #lay around ith the "#read "heet and ma)e ad/u"t

WARNING: CLICKING IN CELLS \WILL POTENTIALLY REMOVE LIN

CLGZ1ymail.$om

But...if you're an E$el Wi2ard then you'll #robably LA3 at thi" $a

left all the"e $ell" UNLOCKED"o you $an loo) at the formula bar
mailto:[email protected]:[email protected]


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that $ome #reloaded ith di%erent "et u#" u"in& my GZCL ethod a" in"#irati

round ith any of the $ell" that aren't li)e thi": YELLOW Unless you

re out ho to do thi" for them"elve". :,

.,

ent" "ave a

S/FORMULAS. JUST UNDO IF YOU MESS IT UP.

u"e it'" "im#le.

(ead a revie of it here!

and "ee hat u"ed+ $han&e or im#orove a" de"ired+ and therefore hat you $a
https://www.reddit.com/r/powerlifting/comments/41b1xl/17_january_2016/cz0xkgphttps://www.reddit.com/r/powerlifting/comments/41b1xl/17_january_2016/cz0xkgp


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Here'" a video on the ba"i$ u"e o

Here'" a more $o

T1 Movements Training (Training Max is a

Ma$ T1 Movements

'(!at 1))

+ench .ress 1/)

Dea%i&t 0 @lin& @hot *en$h

O. )

Wee3 One

5rom 67/72016 Enter as decimal

To 67:72016 (Ex# .,- ,-/!

Tier 1 ovement ;

Da< One 1 @?uat

Da< One 1

Da< One 1

Da< T4o 1 *en$h re""

Da< T4o 1

Da< T4o 1

Da< Three 1 @?uat

Da< Three 1

Da< Three 1

Da< 5o!r 1 *en$h re""Da< 5o!r 1

Da< 5o!r 1

Da< 5ive 1 @?uat

Da< 5ive 1

Da< 5ive 1

Da< 'i$ 1 *en$h re""

Da< 'i$ 1

Da< 'i$ 1

Da< 'even 1

Da< 'even 1

Da< 'even 1

Tier 2

Da< One 2 ulldon

Da< One 2 n$line

Da< T4o 2 >* (o

Da< T4o 2 au"e @?uat

Da< Three 2 ulldon

E$ce"tions-Any

E$am"%es-8ront

.rogression Tab%e(&ercentage o0 Training Max!


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Wee3s 1>2

Wee3s />8

Wee3s )>6

Wee3 >9

Wee3 :

Training 'che!%e

Wee3 1 Wee3 2 Wee3 /

Da< One Da< One Da< One

Tier E$ercise Weight =e" 'et E$ercise Weight =e" 'et E$ercise

1 @?uat ; B @?uat ; B @?uat

1

12 n$line *en$h ; B n$line *en$h J; < n$line *en$h

/ = Gri# Cable (o 6 a = Gri# Cable (o 6 a = Gri# Cable (o

/ E2 *ar Curl 6 a E2 *ar Curl 6 a E2 *ar Curl

/ Le& Curl 6 a Le& Curl 6 a Le& Curl

Da< T4o Da< T4o Da< T4o


1 *en$h ; B *en$h B *en$h

1

1

2 au"e @?uat ; FB au"e @?uat 0 < au"e @?uat

/ @eated >* 3H 6 a @eated >* 3H 6 a @eated >* 3H

/ @ide Lateral" 6 a @ide Lateral" 6 a @ide Lateral"

/ e$ >e$) 6 a e$ >e$) 6 a e$ >e$)

Da< Three Da< Three Da< ThreeTier E$ercise Weight =e" 'et E$ercise Weight =e" 'et E$ercise

1 >e$it >eadlift ;; B >e$it >eadlift ; B 0 >e$it >eadlift

1

1

2 Le&" M# *en$h eadlift ; 0 < au"ed >eadlift

/ Wide Gri# n$line 6 a Wide Gri# n$line 6 a Wide Gri# n$line

/ >i#" 6 a >i#" 6 a >i#"

/ Cable 3H 4ri Et 6 a Cable 3H 4ri Et 6 a Cable 3H 4ri Et

Da< 5ive Da< 5ive Da< 5ive


1 8ront @?uat ; B 8ront @?uat 0 B 8ront @?uat

1

1

2 Clo"e Gri# *en$h eadlift 6 a @ti% Le& >eadlift 6 a @ti% Le& >eadlift

/ *a$) @te# Lun&e 6 a *a$) @te# Lun&e 6 a *a$) @te# Lun&e

/ Lat ull >on 6 a Lat ull >on 6 a Lat ull >on

Tier.rogression !ie%ines

n D "et" or) u# to heavie"t 0D re#". 3n$e rea$hed that'" the r"t "et. erform four more "et" at "ame ei&ht.

n D "et" or) u# to heavie"t ;D0 re#". 3n$e rea$hed that'" the r"t "et. erform three more "et" at "ame ei&ht.

n D "et" or) u# to heavie"t


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U*DE

Wee3 OneMovement Weight =e"s

>e$it >eadlift 8ind (

>e$it >eadlift -D0;N from above,

Wee3 T4o

Movement Weight =e"s

0 >e$it >eadlift 8ind 0(

0 >e$it >eadlift -D0N from above, 0

Wee3 Three


>e$it >eadlift 8ind (

>e$it >eadlift -D;N from above,

Wee3 5o!r


>eadlift N O Wee)D'" ( Wei&ht

>eadlift -D0;N from above,

Wee3 5ive


>eadlift ;N O Wee)D'" ( Wei&ht 0>eadlift -DN from above,

Wee3 'i$


>eadlift @ame a" Wee)D'" (

>eadlift -DF.N from above,

Wee3 'even


>eadlift 8ind (

*lo$) ull -BN from above, aWee3 Eight


>eadlift 8ind 0(

0 *lo$) ull -BF.N from above, a

Wee3 Nine



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CALCULAT

Wee3 One'ets Movement Weight

T1 >e$it >eadlift 80)

B T1 >e$it >eadlift /2)

Wee3 T4o

'ets Movement Weight

T1 0 >e$it >eadlift 100

B T1 0 >e$it >eadlift )

Wee3 Three


T1 >e$it >eadlift 100

FB T1 >e$it >eadlift 0

Wee3 5o!r


B T1 >eadlift /8)

T1 >eadlift 2)

Wee3 5ive


B T1 >eadlift /6) T1 >eadlift /10

Wee3 'i$


FB T1 >eadlift 80)

B T1 >eadlift /)

Wee3 'even


T1 >eadlift 100

T1 *lo$) ull 10)Wee3 Eight


T1 >eadlift 100

T1 0 *lo$) ull 110

Wee3 Nine



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), T1 >eadlift 100

0 T1 *lo$) ull 110

DL TE'TB Wee3 Ten TE'T WEEK =E'T ) DAY' M*N*

'ets Test Da< Weight

T1 >eadlift 8ind A$tu


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e#" Wor) u# toa ei&ht you $an &et JD; re#" ith on the r"t "et

e#" Wor) u# to a ei&ht you $an &et D0; re#" ith on the r"t "et


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enera% !iance

-B,e" O!t =!%e(e&ardin& a (e# for 4 "et" and 4I40 A(A" a"

Alay" leave D0 re#" in your tan). >on't be an idiot.

=est !ie

(e"t D minute" beteen "et". Clo"er to minute" on ee)" FD.

(e"t 0D minute" beteen "et". Clo"er to minute" on ee)" FD.

8re"t J;D; "e$ond" beteen "et". Clo"er to ; "e$ond" on ee)" FD

Accessories E$am"%e-

4k 5 8?at &ull 7own8# 4arming u"6 set one is :- l). x 5- could ha3e do

&o u# to lb. on "et to and &et another re#" ith a 0D left in the

and &et J; lb. re#" that i" the r"t "et #erform more "et" ith J

ean" LAST SETi" a re# out al"o )non a" an A(A+ o


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T1" T& ' T( )ove*ents are fi+ed ntil

T!eT,%#+!

Wee*/Side Lateral !o learn ho" to edit the for*las%

> Bar Curl

> Bar Pull O8er Train no 2ore t!an (Eda6s in a ro+

Rear Delt Fl6es

ehind the Neck Press

Wee

*0

T1( M%7e8e& KG T1" M%7e8e& KGBTNP 2(, Side Lateral Bar Curl 4

Incline 3 > Bar Pull O8er 4

Ro 43 Rear Delt Fl6es 33

Wee*1Lun1es ;3 Ha22er Curl 13

Pec Fl6e 3

T li6 ,%+,essi%& s)!e-#le.

T!is ta9le s!os 6ou !o t!e ei1!ts reps and sets

ad@ust ee: to ee:+

T!eS!%#l-e,

Wee*9

T!e T- pro1resses in a ee:l6 undulation it!

drops;increases in reps per set accordin1l6+

Tr6 to run it li:e t!is t!e first ti2e+ If 6ou don7t li:e it

plu1 in 6our on percenta1es+

Re2e29er t!ese are percenta1es 9ased off of t!e

Wee*3

T0 li6 ,%+,essi%& s)!e-#le.

Li:e t!e T- ta9le a9o8e t!is s!os 6ou !o t!e ei1!ts

reps and sets ad@ust o8er t!e course of t!e pro1ra2+

rep *a+ !o entered a#ove%Do not use 1RM's!


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Wee*#( ,*# % %

F,i-(' -"E.ar Rest

S(#,-(' -&E.ar T,(i& O?P (0' % %

S#&-(' ,'E.ar T,(i& De(-li6 -## % %

M%&-(' ,-E.ar Rest

T#es-(' ,,E.ar T,(i& 2e&)! % - &)We-&es-(' ,%E.ar Rest

T!#,s-(' ,(E.ar T,(i& S>#( ,&' - &)

F,i-(' ,#E.ar Rest

S(#,-(' ,0E.ar T,(i& O?P ("# - &)

S#&-(' ,*E.ar T,(i& De(-li6 -0' - &)

M%&-(' ,"E.ar Rest

T#es-(' ,&E.ar T,(i& 2e&)! %"# , %)

We-&es-(' %'E.ar Rest

T!#,s-(' %-E.ar T,(i& S>#( ,"' , %)

F,i-(' -E4pr RestS(#,-(' ,E4pr T,(i& O?P (*' , %)

S#&-(' %E4pr T,(i& De(-li6 -## , %)

M%&-(' (E4pr Rest

T#es-(' #E4pr T,(i& 2e&)! ('# .a/ -

We-&es-(' 0E4pr Rest

T!#,s-(' *E4pr T,(i& S>#( , .a/ -

F,i-(' "E4pr Rest

S(#,-(' &E4pr T,(i& O?P ( .a/ -

S#&-(' -'E4pr T,(i& De(-li6 -0# .a/ -

M%&-(' --E4pr Rest

T#es-(' -,E4pr T,(i& 2e&)! %0# , ()

We-&es-(' -%E4pr Rest

T!#,s-(' -(E4pr T,(i& S>#( ,0# , ()

F,i-(' -#E4pr Rest

S(#,-(' -0E4pr T,(i& O?P ((# , ()

S#&-(' -*E4pr T,(i& De(-li6 -#' , ()


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M%&-(' -"E4pr Rest

T#es-(' -&E4pr T,(i&

We-&es-(' ,'E4pr Rest

T!#,s-(' ,-E4pr T,(i&

F,i-(' ,,E4pr Rest

S(#,-(' ,%E4pr T,(i&

S#&-(' ,(E4pr T,(i&


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I&)li&e ,-' ( () 2TNP Bar .a/ (

SLDL -*' ( () P#ll Us B .a/ (

CG2P ,,# ( () I&)li&e .a/ (

F,%& S>#( ,-' ( () R%w -'# .a/ (

I&)li&e -&' 0 % 2TNP Bar .a/ %

SLDL -## 0 % P#ll Us B .a/ %

CG2P ,-' 0 % I&)li&e .a/ %

F,%& S>#( -&' 0 % R%w -'# .a/ %

I&)li&e ,'# # % 2TNP Bar .a/ %

SLDL -0# # % P#ll Us B .a/ %

CG2P ,,' # % I&)li&e .a/ %

F,%& S>#( ,'# # % R%w -'# .a/ %

I&)li&e ,-# ( %) 2TNP Bar .a/ %

SLDL -*# ( %) P#ll Us B .a/ %

CG2P ,%# ( %) I&)li&e .a/ %

F,%& S>#( ,-# ( %) R%w -'# .a/ %

I&)li&e ,,# % #) 2TNP Bar .a/ ,

SLDL -"# % #) P#ll Us B .a/ ,

CG2P ,(# % #) I&)li&e .a/ ,

F,%& S>#( ,,# % #) R%w -'# .a/ ,

I&)li&e Rest 2TNP Rest

SLDL Rest P#ll Us Rest

CG2P Rest I&)li&e Rest

F,%& S>#( Rest R%w Rest


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TEST SQUAT 1RM

Rest

TEST BENCH 1RM

Rest

TEST DEADLIFT 1RM

TEST OHP 1RM


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&* %& !%se (&- M($ Re ses 6%, T1.

T1" M%7e8e& KG Res Ses

Si-e L(e,(l 0# .a/ # T!ese trainin1 sessions can 9e 2o

96 clic:in1 and dra11in1 fro2 T-

E 2(, C#,l -' .a/ # to t!e last set of T%9 345

-o.ll have to fi+ #oarders if !o "

E 2(, P#ll O7e, -' .a/ #

Re(, Del Fl'es ## .a/ # Once t!at entire trainin1 session is

t!e ed1e of it 36ou s!ould see a !a

Si-e L(e,(l 0# .a/ # and 2o8e t!e ro up or don to

!at da6 6ou ant to !a8e t!at tra

E 2(, C#,l -' .a/ #

E 2(, P#ll O7e, -' .a/ #

Re(, Del Fl'es ## .a/ # 4ll d

T!is a

Si-e L(e,(l 0# .a/ # plus !o 2an6 ar

E 2(, C#,l -' .a/ # Hide colu2ns 34G5 to 345 to 9rin

closer to t!e pro1ra2 ta9le+

E 2(, P#ll O7e, -' .a/ #

Re(, Del Fl'es ## .a/ #

Si-e L(e,(l 0# .a/ (

E 2(, C#,l -' .a/ (

E 2(, P#ll O7e, -' .a/ (

Re(, Del Fl'es ## .a/ (

Si-e L(e,(l 0# .a/ (

E 2(, C#,l -' .a/ (

E 2(, P#ll O7e, -' .a/ (



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Si-e L(e,(l 0# .a/ (

E 2(, C#,l -' .a/ (

E 2(, P#ll O7e, -' .a/ (


Si-e L(e,(l 0# .a/ %

E 2(, C#,l -' .a/ %

E 2(, P#ll O7e, -' .a/ %

Re(, Del Fl'es ## .a/ %

Si-e L(e,(l 0# .a/ %

E 2(, C#,l -' .a/ %

E 2(, P#ll O7e, -' .a/ %


Si-e L(e,(l 0# .a/ %

E 2(, C#,l -' .a/ %

E 2(, P#ll O7e, -' .a/ %


Si-e L(e,(l 0# .a/ ,

E 2(, C#,l -' .a/ ,

E 2(, P#ll O7e, -' .a/ ,

Re(, Del Fl'es ## .a/ ,

Si-e L(e,(l Rest

E 2(, C#,l Rest

E 2(, P#ll O7e, Rest

Re(, Del Fl'es Rest


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Re T,()*e,

T T0 T1

ed up or don

o8e2ent colu2n 3P5

ant it looking se+!%

!i1!li1!ted 1ra9

d5

atc!

nin1 session on+

ta entered on t!e Rep Trac:er is 2anual

6ou can add !at reps are pro1ra22ed

ac!ie8ed on a rep out for t!at or:out+

1 t!e rep trac:er


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nter Squat -R.

nter Benc! -R.

nter Deadlift -R.

nter OHP -R2


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T1 P,%+,essi%& G#i-eli&es

eep t!e ei1!t listed in t!e 1reen


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- T, or:+

t!e folloin1 1uidelines

e/t %: 9loc: 96 t!e folloin1

e/t %: 9loc: 96 t!e folloin1

/t ,:7s 96 t!e folloin1

+ tc+


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