T1 Movements Training (Training Max is an estimated daily 2RM.

)
Max T1 Movements should be competition lifts.
Squat Exceptions: Any close variation of a competition lif.
Bench Press Examples: Front Squat, Close Grip Bench, opposite DL.
Deadlift Sling Shot Bench, High Bar, Low Bar, etc.
OHP
Front Squat

MOVEMENT WEEKLY AVERAGES

Reps Rep
Tier 1 Per Set Total Tons Add
Day One 1 Back Squat 0.850 5.67 8.50 373 2.50
Day Two 1 Bench Press 0.850 5.00 3.75 159 2.50
Day Three 1 Deadlif 0.850 #DIV/0! 2.50 0 #DIV/0!
Day Four 1 OHP 0.850 #DIV/0! 0.00 0 #DIV/0!
Day Five 1 Front Squat 0.850 #DIV/0! 0.00 ### #DIV/0!
Tier 2
Day One 2 Reverse Lunge 0.650 10.00 7.50 75 #DIV/0!
Day Two 2 Spoto Bench 0.650 9.00 6.75 169 2.50
Day Three 2 Front Squat 0.650 #DIV/0! 0.00 0 #DIV/0!
Day Four 2 Push Press 0.650 #DIV/0! 0.00 0 #DIV/0!
Day Five 2 Back Squat 0.650 #DIV/0! 0.00 0 #DIV/0!
 Week 1
From 11/20/2016
To 11/26/2016
Week 1
Day One MRS
Tier Exercise Weight Rep Set 1 2 3
1 Back Squat 42.5 Max 3 5 5 5
1
1
2 Reverse Lunge 10 Max 3 10 10 10
3a Pullups Max 4
3b Uni Leg Curl 25 Max 4 12 12 12
3c Good Girl 45 Max 4 12 12 10
3d Rope Curl 35 Max 4 12 12 10
Training Notes: Rep Grand Total
Total Workout Tonnag

Day Two MRS

Tier Exercise Weight Rep Set 1 2 3
1 Bench Press 42.5 Max 3 5 5 5
1
1
2 Spoto Bench 25 Max 3 10 9 8
3a Flat fly 12.5 Max 4 13 13 13
3b Rope OE 30 Max 4 13 13 12
3c Facepull 40 Max 4 15 12 13
3d Max 4
Training Notes: Rep Grand Total
Total Workout Tonnag
 Training Notes:

Day Three
Tier Exercise Weight Rep Set 1 2 3
1 Deadlif Max 3
1
1
2 BB Row Max 3
3a SDL Max 4
3b CG PD Max 4
3c Uni Leg Extension Max 4
3d Bad Girl Max 4
Training Notes: Rep Grand Total
Total Workout Tonnag

Day Four MRS

Tier Exercise Weight Rep Set 1 2 3
1 OHP Max 3
1
1
2 Push Press Max 3
3a Max 4
3b Rope Pushdown Max 4
3c Rear Cross Max 4
3d Max 4
Training Notes: Rep Grand Total
Total Workout Tonnag

Day Five MRS

Tier Exercise Weight Rep Set 1 2 3
1 Front Squat Max 3
1
1
 2 Back Squat Max 3
3a Hammer Row Max 4
3b Max 4
3c Max 4
3d Max 4
Training Notes: Rep Grand Total
Total Workout Tonnag

Training Notes: Hard week of training did a ton of volume in the T1 but managed by reducing WEEKLY TO
some T2 later in the week. Went easy on T3 at end of week also.
End of Week Info & Data

Total Reps
 T2 Movements Progression Guide
Incline Bench T1: 15 or more total reps in 3MRS +10 lb. to next week
Sling Shot Bench 10-14 total reps in 3MRS +5 lb. to next week
Barbell Row T2: 30 or more total reps in 3MRS +10 lb. to next week
25-29 total reps in 3MRS +5 lb. to next week
T3: If 50 in 4MRS then add 5 lb. to next week
If less than 50 total reps in 4MRS stay
 Week 2
11/27/2016
12/3/2016
Week 2
MRS Rep Tier Add Day One MRS
4 Totals Tonnage Wk2 Exercise Weight Rep Set 1 2 3 4
15 637.5 2.5 Back Squat 45 Max 3 6 6 7

30 300 Reverse Lunge 10 Max 3

0 0 Pullups 0 Max 4
14 50 1250 2.5 Uni Leg Curl
10 44 1980 0 Good Girl
9 43 1505 0 Rope Curl 35 Max 4
Rep Grand Total 88 Training Notes: Rep Grand Total
Total Workout Tonnage 2442.5 Total Workout Tonnage
Total Pounds Earned 2.5 Total Pounds Earn
MRS Rep Tier Add Day Two MRS
4 Totals Tonnage Wk2 Exercise Weight Rep Set 1 2 3 4
15 637.5 2.5 Bench Press 45 Max 3

27 675 2.5 Spoto Bench 27.5 Max 3

16 55 687.5 2.5 Flat fly 15 Max 4
14 52 1560 2.5 Rope OE
13 53 2120 2.5 Facepull
0 0 0 0 Max 4
Rep Grand Total 97 Training Notes: Rep Grand Total
Total Workout Tonnage 2000 Total Workout Tonnage
 Training Notes:

Total Pounds Earned 7.5 Total Pounds Earn

Rep Tier Add Day Three
4 Totals Tonnage Wk2 Exercise Weight Rep Set 1 2 3 4
10 0 Deadlif 0 Max 3

0 0 BB Row 0 Max 3
0 0 SDL 0 Max 4
0 0
0 0
0 0 Bad Girl 0 Max 4
Rep Grand Total 10 Training Notes: Rep Grand Total
Total Workout Tonnage 0 Total Workout Tonnage
Total Pounds Earned 0 Total Pounds Earn
MRS Rep Tier Add Day Four MRS
4 Totals Tonnage Wk2 Exercise Weight Rep Set 1 2 3 4
0 0 OHP 0 Max 3

0 0 Push Press 0 Max 3

0 0 0 0 Max 4
0 0
0 0
0 0 0 0 Max 4
Rep Grand Total 0 Training Notes: Rep Grand Total
Total Workout Tonnage 0 Total Workout Tonnage
Total Pounds Earned 0 Total Pounds Earn
MRS Rep Tier Add Day Five MRS
4 Totals Tonnage Wk2 Exercise Weight Rep Set 1 2 3 4
0 0 Front Squat 0 Max 3
 0 0 Back Squat 0 Max 3
0 0 Hammer Row 0 Max 4
0 0
0 0
0 0 0 0 Max 4
Rep Grand Total 0 Training Notes: Rep Grand Total
Total Workout Tonnage 0 Total Workout Tonnage
Total Pounds Earned 0 Total Pounds Earn

WEEKLY TOTALS Training Notes: WEEKLY TOTALS

Reps
T1 40 T1
T2 57 T2
T3 98 T3
Total Reps 195 Total Reps
Tons Per Tier
T1 1275
T2 975
T3 2192.5
Total Tons 4442.5 Total Tons
Pounds Earned
T1 5
T2 2.5
T3 2.5
Pounds Earned 10
3MRS +10 lb. to next week INSTRUCTIONS FOR USE
+5 lb. to next week DON'T BE DUMB!
3MRS +10 lb. to next week READ THE BLOG POST Volume-Dependent Intensity Progression
+5 lb. to next week WATCH THE VIDEO https://www.youtube.com/watch?v=lFsCxxqJiKM
lb. to next week ASK QUESTIONS REDDIT.COM/R/GZCL
n 4MRS stay
 Week 3
12/4/2016
12/10/2016
Week 3
Rep Tier Add Day One MRS Rep
Totals Tonnage Wk3 Exercise Weight Rep Set 1 2 3 4 Totals
19 855 Back Squat 45 Max 3 0

0 0 Reverse Lunge 10 Max 3 0

0 0 Pullups 0 Max 4 0

0 0 Rope Curl 35 Max 4 0

19 Training Notes: Rep Grand Total 0
l Workout Tonnage 855 Total Workout Tonnage
Total Pounds Earned 0 Total Pounds Earned
Rep Tier Add Day Two MRS Rep
Totals Tonnage Wk3 Exercise Weight Rep Set 1 2 3 4 Totals
0 0 Bench Press 45 Max 3 0

0 0 Spoto Bench 27.5 Max 3 0

0 0 Flat fly 15 Max 4 0

0 0 0 0 Max 4 0
0 Training Notes: Rep Grand Total 0
l Workout Tonnage 0 Total Workout Tonnage
 Training Notes:

Total Pounds Earned 0 Total Pounds Earned

Rep Tier Add Day Three Rep
Totals Tonnage Wk3 Exercise Weight Rep Set 1 2 3 4 Totals
0 0 Deadlif 0 Max 3 0

0 0 BB Row 0 Max 3 0
0 0 SDL 0 Max 4 0

0 0 Bad Girl 0 Max 4 0

0 Training Notes: Rep Grand Total 0
l Workout Tonnage 0 Total Workout Tonnage
Total Pounds Earned 0 Total Pounds Earned
Rep Tier Add Day Four MRS Rep
Totals Tonnage Wk3 Exercise Weight Rep Set 1 2 3 4 Totals
0 0 OHP 0 Max 3 0

0 0 Push Press 0 Max 3 0

0 0 0 0 Max 4 0

0 0 0 0 Max 4 0
0 Training Notes: Rep Grand Total 0
l Workout Tonnage 0 Total Workout Tonnage
Total Pounds Earned 0 Total Pounds Earned
Rep Tier Add Day Five MRS Rep
Totals Tonnage Wk3 Exercise Weight Rep Set 1 2 3 4 Totals
0 0 ç Front Squat #VALUE! Max 3 0
 0 0 Back Squat 0 Max 3 0
0 0 Hammer Row 0 Max 4 0

0 0 0 0 Max 4 0
0 Training Notes: Rep Grand Total 0
l Workout Tonnage 0 Total Workout Tonnage
Total Pounds Earned ### Total Pounds Earned

WEEKLY TOTALS Training Notes: WEEKLY TOTALS

Reps Reps
19 T1 0
0 T2 0
0 T3 0
19 Total Reps 0
Tons Per Tier Tons Per Tier
T1 855 T1
T2 0 T2
T3 0 T3
Total Tons 855 Total Tons
Pounds Earned
T1 ###
T2 0
T3 0
Pounds Earned ### Pounds Earned
rogression
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 Week 4
12/11/2016
12/17/2016
Week 4
Tier Add Day One MRS Rep Tier
Tonnage Wk3 Exercise Weight Rep Set 1 2 3 4 Totals Tonnage
0 Back Squat 45 Max 3 0 0

0 Reverse Lunge 10 Max 3 0 0

0 Pullups 0 Max 4 0 0

0 Rope Curl 35 Max 4 0 0

Training Notes: Rep Grand Total 0
0 Total Workout Tonnage 0
Total Pounds Earned 0 Total Pounds Earned
Tier Add Day Two MRS Rep Tier
Tonnage Wk3 Exercise Weight Rep Set 1 2 3 4 Totals Tonnage
0 Bench Press 45 Max 3 0 0

0 Spoto Bench 27.5 Max 3 0 0

0 Flat fly 15 Max 4 0 0

0 0 0 Max 4 0 0
Training Notes: Rep Grand Total 0
0 Total Workout Tonnage 0
 Training Notes:

Total Pounds Earned 0 Total Pounds Earned

Tier Add Day Three Rep Tier
Tonnage Wk3 Exercise Weight Rep Set 1 2 3 4 Totals Tonnage
0 Deadlif 0 Max 3 0 0

0 BB Row 0 Max 3 0 0
0 SDL 0 Max 4 0 0

0 Bad Girl 0 Max 4 0 0

Training Notes: Rep Grand Total 0
0 Total Workout Tonnage 0
Total Pounds Earned 0 Total Pounds Earned
Tier Add Day Four MRS Rep Tier
Tonnage Wk3 Exercise Weight Rep Set 1 2 3 4 Totals Tonnage
0 OHP 0 Max 3 0 0

0 Push Press 0 Max 3 0 0

0 0 0 Max 4 0 0

0 0 0 Max 4 0 0
Training Notes: Rep Grand Total 0
0 Total Workout Tonnage 0
Total Pounds Earned 0 Total Pounds Earned
Tier Add Day Five MRS Rep Tier
Tonnage Wk3 Exercise Weight Rep Set 1 2 3 4 Totals Tonnage
#VALUE! Front Squat #VALUE! Max 3 0 #VALUE!
 0 Back Squat 0 Max 3 0 0
0 Hammer Row 0 Max 4 0 0

0 0 0 Max 4 0 0
Training Notes: Rep Grand Total 0
#VALUE! Total Workout Tonnage #VALUE!
Total Pounds Earned 0 Total Pounds Earned

WEEKLY TOTALS Training Notes: WEEKLY TOTALS

Reps
T1 0
T2 0
T3 0
Total Reps 0
Tons Per Tier Tons Per Tier
#VALUE! T1 #VALUE!
0 T2 0
0 T3 0
#VALUE! Total Tons #VALUE!
Pounds Earned Pounds Earned
T1 0 T1
T2 0 T2
T3 0 T3
Pounds Earned 0 Pounds Earned
Add
Wk3

0
Add
Wk3
 0
Add
Wk3

0
Add
Wk3

0
Add
Wk3
 0

TALS

Pounds Earned
0
0
0
0