Swole at Every Height: The GZCL Method for Powerlifting
1 of 11
http://swoleateveryheight.blogspot.jp/2012/11/the-gzcl-method-for-pow...
The GZCL Method for Powerlifting Buy it on Amazon for $1.00! If you don't want to buy it, it is below. If you want to give me money, I'd like that, so the PayPal address is right over there. >>> 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
Swole at Every Height: The GZCL Method for Powerlifting
2 of 11
http://swoleateveryheight.blogspot.jp/2012/11/the-gzcl-method-for-pow...
their pyramid and leave their foundation to the wayside, resulting in a tall yet easily toppled structure. This can be seen in programs like Smolov or similar peaking programs. Many times a portion of these strength gains are lost after the program has been completed. These kinds of programs are great and have their place in strength training, especially for competitions. To me their results are too impermanent and therefore not optimal for me to build lasting strength; if I’m going to sweat I want to keep what I’ve sweat for. Not only that, you cannot train with these programs year round which is possible with my methodology. Don’t for a second believe that I’m saying Smolov is lacking in volume, because it isn’t. It’ll break your ass clean off if you’re just going to throw yourself into it. 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 post. 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. Not to sound terribly harsh, but that’s the truth. If you disagree be my guest- give it your best shot; which I’m confident will fall short. 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. This isn’t how I like to train. Training that way is akin to building a tower- capable of extreme heights but easily toppled (injuries, diminishing returns, overtraining). Even the tallest and sturdiest of towers can be toppled more easily than the Great Pyramids of Egypt. Building Your Pyramid Take a pyramid and split it vertically into three layers. The top portion is the 1st Tier, the middle is the 2nd Tier, and the base is the 3rd Tier. The tiers each have their own ideal training percentages, set and rep schemes, overall volume, and training movements. 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. Since my training is powerlifting centric, the squat, bench, and deadlift are present in all three tiers in some form or another. You could also include the snatch, clean and jerk, or overhead press if your training requires it. These are the main movements your training is focused around. At least three of these, regardless of your training focus need to be the primary movements that are the cornerstones of your pyramid. The only major difference between the three tiers between the primary movements will be your set/reps and percentages. I’ve once left out the deadlift in order to apply another day for squatting; making it 3x per week. This worked well at the time and definitely increased my squat, but six weeks out from the IPL Worlds I introduced the deadlift back into my training. 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. Again, think about building a lasting pyramid). With regards to volume, I aim to follow my 1:2:3 rule: For every 1 rep you do in the 1st tier, do 2 in the 2nd tier, and 3 in 3rd tier. Therefore if you do 10 total reps in the 1st tier, do at least 20 in the 2nd, and at least 30 in the 3rd .
27/03/2014 09:20
Swole at Every Height: The GZCL Method for Powerlifting
3 of 11
http://swoleateveryheight.blogspot.jp/2012/11/the-gzcl-method-for-pow...
and 3 in 3rd tier. Therefore if you do 10 total reps in the 1st tier, do at least 20 in the 2nd, and at least 30 in the 3rd . Before you start to construct your pyramid, you first have to know how high you want it to be. This is what I call choosing your “Goal Weight.” This concept is similar to how Wendler uses “training maxes”- 10% off your actual or estimated maxes. If you are used to using that method then continue using it as it ensures training longevity. Personally, when prepping for the IPL Worlds I chose a weight that I could hit with a slight struggle. Something that at best I could get 2-3 reps with on a great day or just a single on a bad day. My plan was to train so I would be able to hit these weights easily, any day of the week, under the shittiest conditions. Conditions similar as to what I might expect after a cut and being nervous as hell on the platform. 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. The idea is that at the end of a training cycle that goal weight can be moved easily on your worst day. 1st Tier- The top level of your pyramid. These are mandatory reps. They are reps that you cannot miss in training. The only movements within this tier are your main movements. The percentages for your lifts in this tier are always >85% of your Goal Weight (The weight you want to move, within reason, 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). The training volume for this tier is 10-15 reps per workout. Sometimes I’ve gone as far as 20 reps but that would be infrequent and closer to the 85% marker. Truly I considered making this 87.5% or greater, but that’s being a little too nit-picky. The only way you can build your pyramid tall is if you spend enough time within in this tier. Example set/rep schemes for this tier would be: 5x2@90% 3x3@85%,
[email protected]%, 1x1@90% 3x1@90%,
[email protected]%, 3x1+@95% (that “+” represents AMRAP) You can keep all the reps in the tier at the same percentage or you can increase them incrementally. Personally I like to increase them using 2.5% (always rounded to the nearest possible weight), peaking at a few singles. Why are gains so slow to come with programs like 5/3/1? Well, 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. If you’re doing the AMRAP sets and doubling the called for rep quantities (so 10 reps instead of five on week 1, or six reps instead of three on week 2, ect.) each and every week then you’re only around 24-30 reps (being gracious here) within the 1st tier. Of that total volume within the 1st tier, half of it is at the 85% marker; that’s well below what I’m an advocate of, which I will detail below. Ideally every workout should have you approach or surpass the 90% marker for at least one rep.
27/03/2014 09:20
Swole at Every Height: The GZCL Method for Powerlifting
4 of 11
http://swoleateveryheight.blogspot.jp/2012/11/the-gzcl-method-for-pow...
advocate of, which I will detail below. Ideally every workout should have you approach or surpass the 90% marker for at least one rep. 2nd Tier- These are also mandatory, unless you’re dying. I’ve only on one occasion skipped these sets/reps and that was because my knees were obliterated from pause squats two days prior. Personally, my 2nd tier is primarily structured around more of my main movements in their unadulterated form; more squats, OHP, or bench presses. Deadlifts may be the only exception if you’re prone to excessive DOMS or simply cannot handle this kind of volume with deadlifts. Another option for movements in this tier would be a variation of one form or another of your main movement. Examples of these would be rack pulls, deficit deadlifts, high box squats, partial squats, push presses, or pin presses. 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. These “warm up” reps count, as they build motor patterns and general familiarity with the movements while using manageable weight. Don’t be careless in this tier as it is primarily where you perfect your form and build confidence under the bar. The time spent in this section of your pyramid is necessary in order for you to build a more stable and permanent 1st tier. Within this 2nd tier will also come your pulling variations. Barbell and dumbbell rows, pull-ups, chin ups, shrugs, and cable row or lat pull-down variations. Think of your back as the support structure that ties everything all together - because it does. You cannot press with a weak back, you cannot squat with a weak back, and you certainly cannot deadlift with a weak back. Can you make a row variant a movement in your 1st tier? Sure, but I think that deadlifting alone trains the back enough in those kinds of percentages (>85%). Overall, the 2nd tier the goal volume is 20-30+ total reps. I usually accomplish this by doing something like 3x8, 5x5, 3x10, 10x3 or something like that. Again, remember the sets/reps you do while warming up to your 1st tier work count towards this volume. After your 1st tier work is done, come back down to this level and do some more within this range. The more the merrier and more resilient your body and strength will be. I tend to error on the side of caution and end up getting 30+ on average. 3rd Tier- The movements and sets/reps that make up this tier, the foundation of your pyramid, are the most important part. These are your warm up sets with percentages
