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Swole at Every Height: The GZCL Method for Powerlifting

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The GZCL Method for Powerlifting
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Many of you know me from my recent meet report on the IPL
World Championship. In that thread there were some that
expressed interest in my training methodologies. This post
is to cover some of the finer details of how and why I
train the way I train.
First a brief overview of who I am and what I’ve done. I’m
a 26 year old man, standing a whopping 5’5” or so, and
compete in the 148 lb weight class. I’ve only been lifting
for four years, with about two years training specifically
for powerlifting, and nearly a full year of that doing
some variation of my own programming and generally
following my own path; trying out shit for myself from
things I’ve seen or read about. My first powerlifting
competition was on January 14th of 2012 and I totaled
1,113 lb. Just recently at IPL Worlds I totaled 1,196 (or
1,211 if you count my 4th attempt deadlift) only 10 months
later on November 9th. I broke two California state
records (deadlift and total) and broke the IPL deadlift
record with a 529 lb pull. That’s a gain of about 83-98
lbs. to my total (while staying within my weight class)
while following my own programming.
Don’t get me wrong, there are a lot of stronger guys out
there in my weight class; guys that literally total 200 lb
or more than me. So why should you listen to what I have
to say? Honestly, I don’t know. Maybe it’s because I’ve
totaled elite master (USPA's updated classification
chart) in less than two years of training for
powerlifting. Maybe it’s because I look at training more
like being an architect, engineer, and a mason, than your
average strength enthusiast. I’m not here to bullshit you
about how to be a tough guy or a badass. I’m not here to
share life lessons that can be learned in the weight room.
Badass, tough guy, hardcore; those are all subjective to
personal opinions. What isn’t subjective is strength. In
this I will discuss how I’ve become stronger.

So how did I get to the level I am at with my own training
philosophy? Simply put, I envision a pyramid as a metaphor
of strength and training. The height of the pyramid is
determined by the intensities with which you lift (with
respect to percentages of your 1RM) and size of the base
of the pyramid is determined by your training volume. If
you want to have a pyramid that is tall you’ve got to make
sure it’s also wide.
Conversely, a wide yet short
pyramid isn’t too impressive. A necessity to building an
impressively tall pyramid is to make it only as wide as
required in order to support its ever-growing height.
Too often I see lifters
their pyramid and leave
resulting in a tall yet
can be seen in programs

focus solely on the height of
their foundation to the wayside,
easily toppled structure. This
like Smolov or similar peaking

27/03/2014 09:20

blogspot. Don’t for a second believe that I’m saying Smolov is lacking in volume.. To me their results are too impermanent and therefore not optimal for me to build lasting strength. but six weeks out from the IPL Worlds I introduced the deadlift back into my training. Smolov is just one example where people can become strong but often leave the gym without having done supportive work simply because they’re too drained or broken to continue. There are some gray areas and crossovers between each tier so instead of having clear defining lines separating the levels imagine that it is more like a gradient between the tiers. Building Your Pyramid Take a pyramid and split it vertically into three layers. and the base is the 3rd Tier. because it isn’t. Since my training is powerlifting centric. These are the main movements your training is focused around. Again. The tiers each have their own ideal training percentages. Even the tallest and sturdiest of towers can be toppled more easily than the Great Pyramids of Egypt. This worked well at the time and definitely increased my squat. But what it is lacking is a supporting amount of volume in the main lifts and accessory lifts in percentage ranges below and above the training thresholds I’ll discuss in this set and rep schemes. overall volume. if I’m going to sweat I want to keep what I’ve sweat for. I’ve once left out the deadlift in order to apply another day for squatting. and 3 in 3rd tier. and deadlift are present in all three tiers in some form or another. With regards to volume.capable of extreme heights but easily toppled (injuries. overtraining). Training that way is akin to building a tower. making it 3x per week. but that’s the truth.Swole at Every Height: The GZCL Method for Powerlifting 2 of 11 http://swoleateveryheight. 27/03/2014 09:20 . or overhead press if your training requires it. regardless of your training focus need to be the primary movements that are the cornerstones of your pyramid. their pyramid and leave their foundation to the wayside. If you disagree be my guest. do at least 20 in the 2nd. Not to sound terribly harsh. You could also include the snatch. think about building a lasting pyramid). I aim to follow my 1:2:3 rule: For every 1 rep you do in the 1st tier. The top portion is the 1st Tier. Not only that. clean and jerk. you cannot train with these programs year round which is possible with my methodology. This isn’t how I like to train. Therefore if you do 10 total reps in the 1st tier.give it your best shot. If you’re looking to focus on increasing a specific lift that would be permitted but it’s not something I would do year round.. Many times a portion of these strength gains are lost after the program has been completed. the middle is the 2nd Tier. resulting in a tall yet easily toppled structure. and at least 30 in the 3rd . do 2 in the 2nd tier. and training movements. This can be seen in programs like Smolov or similar peaking programs. And if you think you can just tack on more work to Smolov to “even it out” or to make it more “rounded” you’re retarded. These kinds of programs are great and have their place in strength training. diminishing returns. It’ll break your ass clean off if you’re just going to throw yourself into it. The only major difference between the three tiers between the primary movements will be your set/reps and percentages. the squat. which I’m confident will fall short. bench. At least three of these. especially for competitions.

5%. Example set/rep schemes for this tier would be: 5x2@90% 3x3@85%. Sometimes I’ve gone as far as 20 reps but that would be infrequent and closer to the 85% marker. that’s well below what I’m an advocate of. do at least 20 in the 2nd. peaking at a few singles. If you are used to using that method then continue using it as it ensures training longevity. When choosing your goal weight you can take 10% off your actual or estimated maxes or just use the weight of something you can hit for a double or a grinder of a triple. They are reps that you cannot miss in training. The percentages for your lifts in this tier are always >85% of your Goal Weight (The weight you want to move. at the end of your training cycle that you have chosen based off of something you could hit for a single on your worst day or 2-3 on your best day). one specific reason is I believe it to be because out of the entire four week training cycle you get at a minimum 12 reps within the 85% or more range of whatever “training max” you’re using. The only movements within this tier are your main movements. half of it is at the 85% marker. Personally I like to increase them using 2.” This concept is similar to how Wendler uses “training maxes”. The only way you can build your pyramid tall is if you spend enough time within in this tier. any day of the week. Ideally every workout should have you approach or surpass the 90% marker for at least one rep. Therefore if you do 10 total reps in the 1st tier. My plan was to train so I would be able to hit these weights easily.blogspot. 1st Tier.Swole at Every Height: The GZCL Method for Powerlifting 3 of 11 http://swoleateveryheight. The training volume for this tier is 10-15 reps per workout.. which I will detail below. 27/03/2014 09:20 . This is what I call choosing your “Goal Weight. 3x1@92. The idea is that at the end of a training cycle that goal weight can be moved easily on your worst day.5%.The top level of your pyramid. under the shittiest conditions.) each and every week then you’re only around 24-30 reps (being gracious here) within the 1st tier. These are mandatory reps. 1x1@90% 3x1@90%. and 3 in 3rd tier.10% off your actual or estimated maxes. If you’re doing the AMRAP sets and doubling the called for rep quantities (so 10 reps instead of five on week 1..5% or 3x1+@95% (that “+” represents AMRAP) You can keep all the reps in the tier at the same percentage or you can increase them incrementally. Conditions similar as to what I might expect after a cut and being nervous as hell on the platform. you first have to know how high you want it to be. but that’s being a little too nit-picky.5% (always rounded to the nearest possible weight). when prepping for the IPL Worlds I chose a weight that I could hit with a slight struggle. Personally. Something that at best I could get 2-3 reps with on a great day or just a single on a bad day. Truly I considered making this 87. Before you start to construct your pyramid. ect. within reason. Why are gains so slow to come with programs like 5/3/1? Well. or six reps instead of three on week 2. 2x2@87. and at least 30 in the 3rd . Of that total volume within the 1st tier.

at the end of my pressing workouts I’ll do 3-5 sets of 15-25 reps of face pulls. Certainly not warm ups but that kind of volume builds excellent motor patters. unless you’re dying. 3rd Tier.The movements and sets/reps that make up this tier. chin ups. A general rule is that if it is an isolation exercise it 27/03/2014 09:20 . and you certainly cannot deadlift with a weak back. you cannot squat with a weak back. The more the merrier and more resilient your body and strength will be. Deadlifts may be the only exception if you’re prone to excessive DOMS or simply cannot handle this kind of volume with deadlifts. my 2nd tier is primarily structured around more of my main movements in their unadulterated form.. Personally. partial squats. 2nd Tier.blogspot. more squats.because it does. or bench presses. Ideally every workout should have you approach or surpass the 90% marker for at least one rep. Other movements that make up this tier are things like triceps extensions. These “warm up” reps count. or pin presses. These are your warm up sets with percentages <65% of your goal weight when performing your main movement. come back down to this level and do some more within this range. 10x3 or something like that. muscular endurance. the foundation of your pyramid. You cannot press with a weak back. but I think that deadlifting alone trains the back enough in those kinds of percentages (>85%).These are also mandatory. I tend to error on the side of caution and end up getting 30+ on average. which I will detail below. high box squats. OHP.Swole at Every Height: The GZCL Method for Powerlifting 4 of 11 http://swoleateveryheight. remember the sets/reps you do while warming up to your 1st tier work count towards this volume. Examples of these would be rack pulls. After your 1st tier work is done. At the end of my squat or deadlift workouts I’ll do 3-5 sets of 10-15 reps of glute ham raises. The total number of reps performed in this tier is 30 or more and can be accomplished anyway you like. deficit deadlifts. Within this 2nd tier will also come your pulling variations. 5x5. Can you make a row variant a movement in your 1st tier? Sure. the 2nd tier the goal volume is 20-30+ total reps. 3x10. Overall. I’ve only on one occasion skipped these sets/reps and that was because my knees were obliterated from pause squats two days prior. For example. pull-ups. face If you were doing 5/3/1 “Boring But Big” this would be it. and reverse-hypers. and cable row or lat pull-down variations. glute-ham raises. Don’t be careless in this tier as it is primarily where you perfect your form and build confidence under the bar. as they build motor patterns and general familiarity with the movements while using manageable weight. I usually accomplish this by doing something like 3x8. push presses. Another option for movements in this tier would be a variation of one form or another of your main movement. Barbell and dumbbell rows. The percentages making up this tier are anywhere between 65-85% of your goal weight. When you’re warming up you’ll work through this tier as you approach your main movements in the 1st tier of your pyramid. Think of your back as the support structure that ties everything all together . Again. are the most important part. The time spent in this section of your pyramid is necessary in order for you to build a more stable and permanent 1st tier.. advocate of. shrugs. curls. and training resiliency.

The thing about de-loads is that if you don’t know when to do them then they can easily become a hindrance to your progress. Recapping the pyramid symbolism I would like to remind you that there are grey areas and overlaps between each of the three tiers. De-loads De-loading is an important factor when it comes to strength training. That’s a rep you should make another attempt at.that’s not a missed rep which requires a deload. A general rule is that if it is an isolation exercise it belongs here. The movements in this tier should primarily be your main movements or variants of as well as supporting pull movements for back development.. leave the gym and do some band pull-aparts when you get home. but if you’re doing it right the hamstrings and glutes are doing most of the work and the lower back and abs are simply in a static hold. All of those programmed reps are mandatory. -The 2nd Tier are percentages between 65-85% of your goal weight.. -The 3rd Tier is the most important and the foundation for your entire that case you might consider deloading. good mornings. including warm ups or back off sets. Percentages for your main movements are less than 65% of your goal weight for 30 or more reps. GHRs) in this method yields better results than higher intensity work with the same movements.blogspot. You can certainly max out on shrugs sometimes. But how will you know when this is? You’ll know a de-load is coming when you miss a rep on a mandatory lift from being exhausted or broken. of face pulls. programs that lifter de-load in their sixth week. Is a GHR an isolation exercise? No. -The 1st Tier consists of only your main movements in percentages greater than 85% of your goal weight for 10-15 total reps.Swole at Every Height: The GZCL Method for Powerlifting 5 of 11 http://swoleateveryheight. It is my opinion that higher rep work using compound movements (like rows. but should it be a staple of your programming? Try for a new shrug 1RM every pressing workout? No. Or when you skip out on 2nd 27/03/2014 09:20 . Wendler has said similar things about good mornings and I completely agree. for 20-30 reps. it would probably be better served to alternate between max attempts and gratuitous volume. What I’m talking about is when you’re benching and 250 lb staples you on a single when in your last training session a few days ago you nailed 245x2 no problem. I urge you to do additional work here but if you’re stretched for time. My opinion is that you should train until you have to de-load. Paul Carter of Lift-Run-Bang. Other movements in this tier are isolation exercises or supportive exercises like face pulls or GHRs. Why max out on barbell rows when your lower back is more likely to fatigue before your upper back? If you’re going to intentionally train your lower back you might as well be doing deadlifts of some sort or another. If you’re an older lifter you might have a different At the end of my squat or deadlift workouts I’ll do 3-5 sets of 10-15 reps of glute ham raises. I’ve personally realized that de-loading every fourth week (as in 5/3/1) is unnecessary for myself. Those programmed reps are also mandatory unless you’re dying. If you’re squatting and happen to hit your 95% single and it is an inch high.

This will have a direct impact on the total number of reps you’re doing per workout so your volume is affected. or number of different exercises you’re doing per workout. not your support work in the 2nd or 3rd tier. I’ve never had to resort to this final measure. Here are ways you can de-load: . but your body will thank you.blogspot. as of late I train squats on Mondays and Fridays. If you missed a rep at the end of the workout chalk it up as a loss and see how it goes the next Try taking 10% off the volume. staples you on a single when in your last training session a few days ago you nailed 245x2 no problem. and you can continue to train. Try one method doesn’t work add in another... This is the last option for me to consider but it is sure to work as it adds in an extra 24 hours of absolute rest between workouts. After that consider keeping all the reps and exercises you’re doing but simply extending the amount of rest you get. Maybe you have forgotten to reload. Or when you skip out on 2nd tier work that case you might consider deloading. Seriously though. Cut back your supersets. When I’m talking about decreasing volume I’m directing this action towards your main lift volume.this is simply eating and sleeping enough.Swole at Every Height: The GZCL Method for Powerlifting 6 of 11 http://swoleateveryheight. Reloading If deloading is removing work in the gym. If you find you’re having a hard time recovering this might be the reason. It is not necessary to decrease the intensity on all your lifts if you’re only having trouble with one. . Sometimes we get so wrapped up in our lives that we gradually start sleeping a little less. But when you’re planning on decreasing workout density the first things to go should be supersets.Decrease frequency: This is the number of times you train per week. It might seem like a little. In my case. But how long should you de-load for? This is a huge confusion for newer lifters. . Instead of resting one minute between sets try extending that to 1:30.Decrease volume: Total reps completed per workout. . or maybe we’ve 27/03/2014 09:20 .Decrease density: A factor many people forget. De-loading isn’t just a factor of how long. . If I’m having trouble completing my required reps for squats I might consider cutting out a day.Decrease intensity: Take 10% off the lift that you could not complete mandatory reps on. if that doesn’t work you might be dead already. There are a number of factors a lifter can manipulate in their training in order to achieve a proper de-load.Or any combination of the four: This should be your last resort. reloading is adding supportive non-work outside the gym . combining all of them shouldn’t be necessary. If you’re doing a lot of supersets or not resting adequately between sets you could try giving this a shot. I say simply because it’s easy to remember. and sometimes experienced lifters too. take 10% off that number and complete the required volume. If you miss the first rep of the working sets. It’s amazing what a little more rest between sets can do for your lifts. But maybe that’s because I’ve never trained hard enough… Something to remember is that maybe you don’t need to de-load. Unfortunately it is also easy to forget.

face pulls. It means I have food around so that when I feel slightly hungry I can snack on something or drink a protein shake. that’s only 6% of your total week).5% 95% 97. Does it adhere to my 1:2:3 rule? Not exactly. Your time outside the gym dwarfs your training time (assuming you train 10 hours per week.5% 90% 92. That’s how people forget to reload and then start worrying that they’re in need of a de-load or worse yet… have a case of the dreaded “overtraining.5% 82. “Damn I’m hungry as hell.5% 95% 85% 1x3 2x2 3x1 5x3 Week 4 92. and a 475 deadlift. Remember to reload before you de-load. Watch the video and make your own determinations.5% 90% 80% 1x3 2x2 3x1 7x5 Week 2 87. Did I only do what was in this table? No. For example. Was this my actual max? No. pull ups. and by the time your next squat session rolls around on the following Friday you’re feeling like Mike Tyson’s sparring partner. I’m going the fuck to sleep. maybe a missed lunch on Wednesday at work.Swole at Every Height: The GZCL Method for Powerlifting 7 of 11 http://swoleateveryheight. Add that missed hour from Friday and Saturday night to poor eating on each of those” Does that mean I’m constantly stuffing my face? No.roughly my 3rd attempts at my last meet. The bottom row is your primary assistance work that builds the 27/03/2014 09:20 . The programmed weights are calculated from my Goal Weight. my actual max for squat was around 405-415 on a great training day.that’s it. But using this method I trained in a sustainable manner that allowed me to hit that 407 squat in competition with relative ease. (Remember how I said there was grey areas and overlap?). But closely. Specifically.” So before you start planning your next de-load think about how you can first increase the amount that you’re reloading.. This was a 375 squat. The percentages are as follows: Week 1 85% 87. triceps extensions. My wife knows that when I’m getting ready for bed.. And unless I’m cutting down for a meet there is never a moment in the day where I think. There is no stopping me. or maybe we’ve skipped a meal here or there. Sometimes we get so wrapped up in our lives that we gradually start sleeping a little less. it’s very similar to the one leading up to my IPL World Championship meet. a 265 bench. I believe I had another 10-15 pounds in me. I have strict bedtimes that I adhere to 95% of the time. and row variations aplenty. The weight I chose was what I would like to lift on my 1st attempts at the IPL Worlds.5% 87. The judges and spotters said I could have easily done 20 more. it s easy to remember.5% 1x3 2x2 3x1 7x3 Week 3 90% 92. Unfortunately it is also easy to forget. An Example of My Training Program The following is an example of one of my training programs.5% 1x3 2x2 3x1 10x3 The top three rows are making up your 1st tier. maximize that before worrying about how to change the 6% of time that is spent in the gym.blogspot. There was plenty of other 2nd and 3rd tier work thrown into my workoutscurls.

I’ll touch more on that in a moment.5 3x1 212 7x5 Deadli 403. bench.25 3x1 403.5 2x2 439.5 1x3 439..25 365. The bottom row is your primary assistance work that builds the majority of the 2nd tier.875 1x3 356.125 2x2 251. and deadlift.875 3x1+ 309.25 2x2 463.625 2x2 427.625 1x3 427. and you can handle it.125 2x2 251.5 3x1 380 5x5 Bench 225.5 1x3 245. Believe me.5 1x3 346.875 2x2 238.875 356. This is damn near what I did leading up to IPL Worldssquatted and benched 2x per week and deadlifted in the middle of it all. that is until week four where it jumps back up to 30 total reps in conjunction with a peaked amount of intensity.625 10x1 Bench 245.375 3x1+ 231. The top three rows are making up your 1st tier.125 2x2 337.875 10x3 Squat 346. That table excludes most of my 2nd and 3rd tier work.375 1x3 451.75 3x1 225.125 10x3 Week 2 Mon Squat 328.75 2x2 258.75 1x3 328.Swole at Every Height: The GZCL Method for Powerlifting 8 of 11 http://swoleateveryheight. It might look like a lot to some to others it might not. I would 27/03/2014 09:20 .125 1x3 251.625 7x3 Deadli 415.5 2x2 346. Week 1 Mon Squat 318.75 2x2 258.25 2x2 365.125 3x1 415.5 2x2 245.375 7x3 Tues Wed Thurs Fri 1x3 2x2 3x1 5x3 Bench 238.125 337.125 1x3 251.125 *The only change I made was to the set/rep scheme for programmed 2nd Tier deadlifts.875 1x3 238. and 475 for squat.875 7x3 Bench 231.25 318. 265. but it’s only 25% of the month.75 Week 4 Mon Squat 346.875 10x3 Deadli 439. On deadlift days for example I would do 5x5@275 lbs of 3” deficit deads pulled conventionally (I pull sumo in competition if you haven’t noticed). Why is that? Because that is controlled over-reaching and it is very helpful for strengthening your 2nd tier performance and capacity.875 1x3 238.5 1x3 245.5 346.875 2x2 238.375 3x1 231.25 1x3 231.blogspot.625 7x3 Squat 328.5 346. That week sucks.625 328.875 356.25 5x3 Squat 337.25 1x3 231.625 3x1+ 328.5 3x1+ 300 7x5 Tues Wed Thurs Fri 1x3 2x2 3x1 7x3 Bench 231.375 3x1 391.25 5x3 Deadli 2x2 451.75 5x3 Bench 238. Below is what that above table would look like with calculated reps using 375.5 3x1+ 212 7x5 Squat 318.75 328.125 1x3 337.125 337.125 3x1+ 218.125 3x1 218.5 2x2 245.75 5x3 Tues Wed Thurs Fri 1x3 2x2 3x1 10x3 Bench 245.5 300 Tues Wed Thurs Fri 1x3 2x2 3x1 7x5 Bench 225.875 309.875 2x2 356. because I'm not awesome enough to handle 7x5 deadlifts. See how I was talking about that grey area? On week three and four the primary assistance work is within that 85%+ range.25 3x1+ 318.75 3x1+ 225.375 Week 3 Mon Squat 337. If you look closely you can see that I programmed that 2nd tier accessory work to decrease gradually in volume as the intensity of the 1st tier work increased.75 1x3 415.

On Tuesday I might have done close grip but on Thursday I might have done weighted dips.. The idea is that you switch things upkeep your training interesting. (FYI. If I did jump squats on Monday and box squat the Friday prior to that. and 3rd tier well rounded. Those are the days where I would rep out that last set. That’s great. OHP. or dips as 2nd tier work. I can easily bang out 25 lb cable triceps extensions supersetted with face pulls for 100 total reps each in about five minutes. On deadlift days for example I would do 5x5@275 lbs of 3” deficit deads pulled conventionally (I pull sumo in competition if you haven’t noticed). Pressing days would have close grip. Over-reaching and Supra-maximal Loading Both of these techniques are great tools to have at your disposal. But what do I mean by “play it by ear?” Well.) If not those it would be band pull aparts or barbell rows for 30+ total reps. If not curls face pulls. Another thing to consider is my non-programmed assistance work. I’ll put down one or two exercises that I’ll hit for sure. At the end of my pressing workouts I would do cable triceps extensions for 3-5 sets of 15+ reps supersetted with curls for the same set/rep scheme. If you’re spending a ton of time in the 3rd tier chances are you’re not working hard enough at the top of your pyramid. A brief explanation to the 2nd bench and 2nd squat daynotice the “+” on the days later in the week.Swole at Every Height: The GZCL Method for Powerlifting 9 of 11 http://swoleateveryheight. behind the neck presses super-setted with Pendlay rows is fun as hell. Also during that workout my primary assistance work. On Monday I may have done jump squat but on Friday maybe I did box squats. That should clear up some slight differences on my programmed second days. I would consider what I did last session or last week on that same day. One week I would work up to a max single or a max triple on shrugs then the following Wednesday I would do 5x5 or just do sets of 5 increasing weight until I couldn’t.blogspot.deficit deads being one of them. If not face pulls light cable rows. I might do push press instead. and fun. Like all tools they’re only useful if you know when and how to use them. would have a greater emphasis on the pause on the chest for bench or in the hole for squat.and then play the rest by ear as I’m in the gym day by day. well this Friday I might do front squats. Pull ups or chin ups supersetted throughout. If I did strict press last Thursday and now it’s Thursday the following week. I would also do chin ups or pull ups. the first and only programmed work listed in the table above making up my 2nd Tier. Maybe you’re not like me. Do your thing but make sure you’re building a pyramid that’s only as wide as it needs to be. I don’t like to program the finer details of what I’m going to do in my 2nd and 3rd tiers. rarely using a weight more than 135 lbs. That’s not a lot of actual time spent in the 3rd tier but it is more than sufficient volume to fill it and support your 1st and 2nd tiers. usually for five or more sets of eight to ten reps. Shrugs or rack pulls would be added in also at the end of it all.. incline.which would also be different on the second training day that week than it was on the first day. 27/03/2014 09:20 . Maybe you like to program all the details.

not necessarily. Instead. Supra-maximal loading is always considered 2nd tier to accomplish moving the weight I need to move while also adhering as closely to my 1:2:3 rule and pyramid symbolism. This is often seen in AMRAP sets or like in my example table above. Should this be in every workout? No. Like all tools they’re only useful if you know when and how to use them.. Examples of this would be rack pulls for deadlifts or deadlifts with chains or bands. Use this for no more than a week at a time. You get the idea I’m sure. It’s uncontrolled. But it helps to include it at least every other week in one form or another. that ever feared and most reviled nemesis. That way I was supramaximally loading my squat every workout. as closely and as controlled as possible. You need a little creativity and the desire to move light weights fast as hell (as traditionally done in the Westside method) or a whole lot more than your 1RM in a limited ROM or a whole lot less than your 1RM in an increased ROM. You don’t need chains or bands to train supra-maximal loading. Using those methods you’re moving supra-maximal loads in the lockout portion of the lift. disposal. and enjoy training with. Over-reaching is when you’re intentionally pushing your 2nd tier into your 1st. Sets and reps I can manage. Push presses for shoulder presses. just in opposite ways. otherwise you’re not really over-reaching your abilities are you? The goal of over-reaching is to approach. Supra-maximal Loading: This is the idea of overloading one of your main lifts in a variation of it’s true self. I’m not going to outline precise sets or reps for’re deloading the bar to a weight you can move faster than you could normally in full ROM (when lifting in your 1st tier that is). plan one or two sets per week for AMRAP (optional) and then program a brief period of increased intensities and volume as done in the table above. Making the true lift harder in one form or another is supra-maximal loading. In the table above I would do jump squats on Mondays and then squats to a high box or lockouts on Fridays.blogspot. ect. it is my training philosophy. Examples of supra-maximal loading for squats would be walkouts using 125% of your max or Anderson half squats or squats to a high box for the top portion of the lift.over-training. The examples I provided are what I found work for me 27/03/2014 09:20 .” Using submaximal loads for supra-maximal speeds. only you know what you like to do in the gym. Doing AMRAP every day on all your main lifts is damn stupid and looks a whole lot like Crossfit. and fails to properly utilize the concept of over-reaching to your best interests. Doing deficit deadlifts supra-maximally loads the bottom portion of the lift by making you work harder in that portion of the ROM. I believe dynamic effort is a variation of supra maximal loading except you’re not loading the bar with a weight heavier than what you could do in normal ROM. What I wrote out in the tables above are merely examples of what rep/set schemes I like to train with. Over-reaching: The idea of pushing your intensities with extra volume.taking a light weight and moving it as fast as you possibly can. Don’t do that.Swole at Every Height: The GZCL Method for Powerlifting 10 of 11 http://swoleateveryheight. Similar in nature to what Louie Simmons calls “dynamic effort. Conclusion This isn’t a “program” like 5/3/1 or Starting Strength. therefore supra-maximally loading your speed. haphazard.

if you’re not in the gym training with focus. strong. And what you like doing is something you’re more likely to continue doing. and the mason that builds your entire pyramid of strength.blogspot.each tier must first be supported by training consistently and frequently. All you’ll have is a neat piece of paper.Swole at Every Height: The GZCL Method for Powerlifting 11 of 11 http://swoleateveryheight. Even if you had the perfect program. Similarly.” Using this method you can be the architect. pyramid symbolism. I’m not going to outline precise sets or reps for and desire then you will build no pyramid at all. The examples I provided are what I found work for me within my training philosophy. Some numbers and units… a pretty piece of paper and the abstract concept of a “plan. That’s the true foundation of your pyramid. and gradually rise to greater heights.. That way it will be pretty. with each set and rep for specific exercises planned out for weeks on end it is all useless if you do not stick to it. That’s the key to building strength. effort. only you know what you like to do in the gym.. the engineer. 27/03/2014 09:20 .