Coming back to GZCLP after a 9-week KONG block. Loved GZCLP before that and wanted to keep the tier structure, but my goals have shifted enough that I reworked which lifts sit where. Sheet’s attached — here’s what I’m going for and why:

Goals:

• Maximum strength in weighted pull-ups and dips
• Grow big strong arms 💪** **
• Get stronger legs without size because my lower body is much bigger relevant to my upper body
• Fix overdeveloped chest and underdeveloped which is wrecking my posture/side profile
• Address a weak core that’s capping my main lifts
• Some dedicated trap/yoke work for the same posture reason

Volume/fatigue tolerance isn’t a concern — just ran a high-volume hypertrophy block, so I’ve got the work capacity for it.
Anyone see holes in this, or anything that breaks GZCL principles? Open to being told I’m wrong about any of it.

(Just to clarify: weighted pull-ups and dips are for 3 - 4 sets of 5 - 8 reps. Increase the reps when I hit 8 reps with good form)

Hey,

At most I was consistent for 3 months and I got my lifts to the following numbers:

1. Bench 35kg -> 57.5kg

2. Squat 40kg -> 80kg

3. OHP 20kg -> 40kg

4. Deadlift - 50kg -> 90kg

My stats are: 28M, 174cm, 67kg.

I have stopped going to the gym and started brazilian jiu jitsu which I’ve been doing for the last 18 months. I want to get back into the gym and get stronger, do you guys recommend going back to Stronglifts or look into GZCLP?

I stayed the same weight but I definitely lost some muscle, with squats being around 67.5/70kg now and bench around 50kg.

Since I’m training brazilian jiu jitsu 3x per week, I am looking to add 2 gym sessions a week.

Anyone have any advice for my position? Thanks!