Every Day I'm SBDing (GZCL progression)

Program Description

Use speed, it improves form. Light weight reinforces bad habits. Increment: 5/10lbs, 2/4Kg or 2.5/5Kg Tiers: T1 (Squat, Bench Press, Deadlift, OHP, Barbell Row) - Start at around 70% of 1RM (Or 85% of your 5RM). - Don't AMRAP the last set of T1s. Just get the work done and move on. - Progression: 5x3 > 6x2 > 10x1 - Restart with SAME WEIGHT after a full cycle. If you're getting stronger, you'll know because you'll be able to run the second cycle for longer. - Increase the base weight only a couple of times a year, at the beginning of a cycle. The point is to keep it at around 70% of 1RM. - Err on the side of caution: if you're getting stronger, by restarting at the same weight it means you're starting at 67.5% or 65% of 1RM, which in practice just adds an extra week of light work. If you're too eager to add weight, you could be increasing the baseline to 75% of 1RM or higher and end up not giving the body enough time to recover from the high intensity beating of the previous cycle. T2 (Squat, Bench Press, Romanian Deadlift, OHP, Barbell Row) - Start at around 60% of 1RM. - AMRAP@8 the last set of T2s. If you need to RPE9 to hit the target on the 3rd set, that's fine, but otherwise keep effort at RPE8. - Progression: 3x10 > 4x7 > 5x5 - Avoid failure (RPE 9.5, RPE 10). The last rep is too "expensive" and it will just get in the way. - Restart at SAME WEIGHT, same as T1. Same approach. Only increase weight when it is clear you've become stronger, and for the sake of keeping it at 60% of 1RM. (Remember: there are no downsides to being stronger and restarting at same weight, it just means an extra week of light work.) - I suggest you do the Romanian Deadlift as the T2 Deadlift, but it's up to you. TV (Variants. E.g. Front Squat, Close Grip Press, etc) - Start with a comfortable weight, don't go too heavy; - AMRAP@7-8 the last set. Never go to RPE9. - Progression: 2-3x10 > 2-3x8 > 2-3x6 - For the first cycle, pick a movement you enjoy. For every subsequent cycle, pick a movement you dislike or are uncomfortable with. - The point here is to adapt to awkward movement patterns. After failing a cycle, you restart with a different variant. TS (Support) - Mainly unilateral movements that support the primary muscles. - Push to RPE7-9, depending on how fatigued you are. This is meant to be a lighter day. - Progression: 2x10-20. If you can do more than 20 reps on the first set, it's probably too light. - You should be able to milk these for a long time before there's any need to add weight. T3 - Abs, Peripherals, etc. - 3-4 Sets of 10-20. Push to RPE9. If 1st set above 20 reps, it's probably too light. Other notes: - Different movements will progress at different rates, but don't let them get too out of whack. - You can prevent this by holding the lift that is ahead at the same weight at the beginning of a cycle, until the rest catch up. - This ensures periods of low intensity across the board, keeps variables consistent and progress easier to track.

Program Overview