GZCL Weak Link Protocol (5 week deload)

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%

default

Week 1

Week 2

Week 3

Week 4

Week 5

Squat (Barbell)

Spoto Press

Pull-Up (Weighted)

Belt Squat

Chest Fly (Dumbbell)

Preacher Curl (Dumbbell)

Overhead Press (Barbell)

Deadlift (Deficit)

Bent Over Row (Barbell)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Bench Press (Barbell)

Tempo Squat (Barbell)

Pec Fly (Dumbbell)

Hammer Curl (Dumbbell)

Deadlift (Barbell)

Overhead Press (Paused)

Bent Over Row (Dumbbell)

Leg Curl

Tricep Pushdown (Cable)

Bench Press (Banded)

Trap Bar Deadlift

Squat (Paused)

Overhead Press (Banded)

Bench Press (Chains)

Deadlift (Banded)

Safety Bar Squat

Seated Overhead Press (Barbell)

Speed Bench

Speed Deadlift

0 reviews for GZCL Weak Link Protocol (5 week deload)