No DL LP

A moderate frequency, linear progression program based on GZCL.

I wanted a program that allowed me to squat and bench twice a week; and put deadlifts at the rear end. For my experience, training squats carries over to deadlifts since the very bottom of the deadlift requires a lot of quad strength (I pull conventional). For sumo pullers, the deadlift volume in this program might be way too little.

I added some deadlifts after squats such that there is still some practice with the deadlift, and limiting the fatigue with a maximum of RPE7. On the other squat day, weighted back extensions (45 degree) are used as the primary hinge movement to reduce axial fatigue.

In terms of linear progression, attempt to add 2.5kg/5lbs per session if previous session (of the same lift) was below RPE9. It is fine to have only several sets being the added 2.5kg/5lbs, as long as you limit the entire workout from reaching RPE10.

I also added some supersets (they are optional, dependent on gym) that you can try to attempt to reduce the amount of time in the gym, because 5 sets of anything will need as much rest as possible.

FYI, I squat high bar ATG, and bench relatively close grip.

For example:
W1D1:
Squat
85kg 5x3 RPE9.5
W1D3:
Squat
85kg 5x3 RPE8.5
W2D1:
Squat
87.5kg 2x3 RPE9
85kg 3x3 RPE9
W2D3:
Squat
87.5kg 5x3 RPE9.5

In terms of starting numbers:
Start at 85% of TM for Squat 5x3.
Also start at 85% of TM for Bench 5x3.
For Day 4 bench, reduce the same load for the 5x3 by 5kg/10lbs for the 5x5.

Failure protocol:
Attempt as many sets to reach the volume for that day (5x3 = 15, perform the rest of the reps in how many sets possible with same weight if possible)

A moderate frequency, linear progression program based on GZCL.

I wanted a program that allowed me to squat and bench twice a week; and put deadlifts at the rear end. For my experience, training squats carries over to deadlifts since the very bottom of the deadlift requires a lot of quad strength (I pull conventional). For sumo pullers, the deadlift volume in this program might be way too little.

I added some deadlifts after squats such that there is still some practice with the deadlift, and limiting the fatigue with a maximum of RPE7. On the other squat day, weighted back extensions (45 degree) are used as the primary hinge movement to reduce axial fatigue.

In terms of linear progression, attempt to add 2.5kg/5lbs per session if previous session (of the same lift) was below RPE9. It is fine to have only several sets being the added 2.5kg/5lbs, as long as you limit the entire workout from reaching RPE10.

I also added some supersets (they are optional, dependent on gym) that you can try to attempt to reduce the amount of time in the gym, because 5 sets of anything will need as much rest as possible.

FYI, I squat high bar ATG, and bench relatively close grip.

For example:
W1D1:
Squat
85kg 5x3 RPE9.5
W1D2:
Squat
85kg 5x3 RPE8.5
W2D3:
Squat
87.5kg 2x3 RPE9
85kg 3x3 RPE9
Squat
87.5kg 5x3 RPE9.5

In terms of starting numbers:
Start at 85% of TM for Squat 5x3.
Also start at 85% of TM for Bench 5x3.
For Day 4 bench, reduce the same load for the 5x3 by 5kg/10lbs for the 5x5.

Failure protocol:
Attempt as many sets to reach the volume for that day (5x3 = 15, perform the rest of the reps in how many sets possible with same weight if possible)

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