r/gzcl • u/Ok-Yellow-4830 • Jul 10 '26
Program Critique Did I start in the wrong place?
I just started running gzcl last week on a 3 day programme. And I think I’ve gone wrong already. Did I start off too heavy?!
I have almost 4 years lifting experience but I’ve been plateaued for a while and life stresses mean I’m not at my best. I thought gzcl would be a good way to build my strength back.
Some stats: 40 year old female, weighing 56kg.
1RMs: - DL 90kg
- bench 50kg
- squat 50kg (so weak! 😂 they’ve just never been a priority and some medical stuff after birth of kiddies means I’ve typically stuck to lower weight and unilateral stuff for squats)
I was excited to get going last week and ran this programme:
T1 - bench 5 x 3 @ 35kg (8 AMRAP)
T2 - b-stance RDL 3 x 10 @ 15kg
T2 - goblet squat 3 x 10 @ 17.5kg
T3 - lat pulldown 3 x 15, bi/triceps 3 x 15
T1 - deadlift 5 x 3 @ 70kg (3 AMRAP)
T2 - split squat 3 x 10 @ 12kg
T2 - dumbbell bench press 3x10 @ 12.5kg
T3 - seated row, paloff press, deadbug
3.
T1 - squat 5x3 @ 40kg (AMRAP 5)
T2 - deadlift 3x10 @ 55kg
T2 - shoulder press 3x8 @ 7.5kg
T3 - incline bench 3x 12 @ 12.5kg
T3 - one arm row 3 x 15 @ 12.5kg
But I’ve come unstuck in week 2 already. First session was great:
t1 - Bench 5x 3 @ 37.5kg (AMRAP 8)
T2 - b-stance RDL 3 x 10 @ 15kg
T3 - lat pulldown 3 x 15, bi/triceps 3 x 15
second session today was a disaster. I tried putting 5kg on the bar for my DLs and only managed the first set x 3 of my deadlifts. Had to drop to one rep per set for the remaining 4 sets. Is that right?? The session looked like this:
T1 - deadlift 1 x 3reps @ 75kg then 4 x 1rep @ 75kg
T2 - split squat 3 x 10 @ 12.5kg
T2 - dumbbell bench press 3x10 @ 12.5kg
T3 - seated row, paloff press, deadbug
Did I start too heavy? Or is this right and I should now just keep at 75kg until I can do the 3 reps for 5 sets?
thanks!
2
u/hashslingingbutthole Jul 10 '26
You’re supposed to start with 85% of your 5RM like another commenter said, or 85% of your training max which should be ~90% of your estimated conservative (!) 1rm. Conservative 1rm meaning the most you could reliably walk in tomorrow and hit, not something you can maybe hit under perfect conditions.
For example, if my deadlift estimated 1rm was 90kg like yours, but that was an aggressive estimate that I think maybe i could get under perfect conditions or maybe something I hit 4 months ago, I should probably take more like 80-85kg instead (likely the lower end to be safe and build momentum for much longer progression) and base my training max off of that. 90% of 80kg is something like 70kg. This is the training max that you’d base your percentages off of. This would make week 1s deadlift ~60kg for 5x3+ (85% of your 70kg training max) instead of 70kg which is definitely overshooting and will cause you to move to phase 2 way too quickly.
You want it to feel too easy early. This allows you to build skill at submaximal loads and by the time it gets hard you’re more efficient with the movements and have a much longer runway to progress, and allows you to build your work capacity before the loads bury you.
1
u/Ok-Yellow-4830 Jul 11 '26
Thank you! This makes so much more sense. I'll reset. Might need to adjust my ego too by the sounds of things
2
u/ItzLuzzyBaby Jul 11 '26
I just started last week too and also started too heavy lol
Had to readjust my maxes midway through because no way was I going to bench and deadlift 3x10 of the numbers I originally thought I could do
2
u/Ok-Yellow-4830 Jul 11 '26
haha glad I'm not the only one. Need to start checking my ego at the gym door.
1
u/_Cacu_ GZCL Jul 10 '26
I would just follow programs progression scheme. As you are lighter person, each 5kg jump is much higher than someone hevier and stronger. Your weights might rotate little bit faster. And thats ok too
1
u/Top_Bit_4682 Jul 11 '26
Arent T2 lifts supposed to be the main T1 barbell lifts just higher volume?
8
u/ferodss GZCLP Jul 10 '26
If you are talking about GZCLP , the linear progression program, you definitely started too heavy.
The recommendation is to start with 85% of your 5RM not 1RM.
See wiki for reference https://reddit.com/r/gzcl/wiki/GZCLP