GZCL Weak Link Protocol (5 week deload)

Program Description

Focusing on weak point variations while maintaining the GZCL framework. if the target weight is acheived : add 10 lbs for squat/deadlift every week & 5 lbs bench/ohp. If you fail 5x3: Switch to 6x2 & then 10x1. Deload every 5 weeks T2 Progression Plan (No Overload): Week 1: 65% (Base Weight) Week 2: 67.5% (Small Increase If Needed) Week 3: 70% (Max, Only If Bar Speed Stays Good) Week 4: Deload @ 60% (Speed & Recovery Focus) Every cycle: Increase Week 1 by ~2.5% for continued progress. T2 percentages are based on your main lift & bands tension included (T1) Variation Plan for Each T2 Lift: OHP (Weak Point: Starting Position) Paused OHP (1-2 sec at Bottom) → 7x3 @ 65% Band-Resisted OHP (Light Tension, No Overload) → 7x3 @ 65% Seated OHP (No Back Support, Strict Form) → 7x3 @ 65% Speed OHP (Deload Week) → 7x3 @ 60% Deadlift (Weak Point: Lockout - Soft Knees) Deficit Deadlifts (1-2” Deficit) → 7x3 @ 65% Trap Bar Deadlifts (Normal Stance, No Overload) → 7x3 @ 65% Banded Deadlifts (Light Band Tension for Technique) → 7x3 @ 65% Speed Deadlifts (Deload Week) → 7x3 @ 60% Bench Press (Weak Point: Mid-Range Strength) Spoto Press (Paused 1-2” Off Chest) → 7x3 @ 70% Band-Resisted Bench (Light Band, No Overload) → 7x3 @ 70% Chain Bench Press (Minimal Chain Weight, Focus on Speed) → 7x3 @ 70% + Chains Speed Bench (Deload Week) → 7x3 @ 65% Squat (Weak Point: Maintaining Tightness) Tempo Squats (3-0-1 Count) → 7x3 @ 65% Paused Squats (2-3 sec in Hole) → 7x3 @ 65% SSB Squats (Core & Upper Back Tightness, No Extra Load) → 7x3 @ 65% Speed Squats (Deload Week) → 7x3 @ 60%

Program Overview

Summary