Show threadTomJun 9, 2025

Did day 1 today.

The additional volume is manageable - 5/3/1 reps + 5 additional 5-rep sets at the first set's load - and makes for a total of 40+ reps per compound lift in each cycle's week 1 (2 per program day). That's more than double the volume of #gzclp 's T1s, and about 20% more than its T2s.

The weight will go up, and the volume will go down slightly in week 2 and 3 of the program's repeating cycle, but should overall still be significantly higher that what I did for the last 10 months - good!

The 3 assistance exercises I picked from the pull/push/core categories are still focusing on arms. I feel noticeably stronger after the past month of arm specialization, but the size isn't even close to where I'd like it to be. It's hard for tall people with super long arms, I guess, but I'm sure they'll get there at some point.

#strenghttraining #powerlifting

TomMay 2, 2025

Liftosaur is a pretty great tool, I'm getting into it these days as #gzclp and the usefulness of the matching spreadsheets is nearing its end.

I like the "code first" approach to programming (as in: defining a training program), and it's all free and open source. Folks can even treat their training plans like they do their dotfiles - tracked in git, shared with others, maintained collaboratively.

Can't quite believe that there's no mention of it anywhere here, 0 results for #liftosaur.

Anyway, check out https://www.liftosaur.com if you're curious.

#strengthtraining #powerlifting

Liftosaur: Weightlifting Planner and Tracker app

The app that allows you to build weightlifting programs or pick built-in ones and track your progress

TomApr 21, 2025

#squat day today: the plan was 6x2@105kg, but I only managed 1 proper set - had to bail out of the 2nd set (thank you, power rack safety bars!), deload, and continue with 100kg.

1 week left on cycle 2 of #gzclp, then doing a month of arm specialization, while keeping the big lifts on maintenance mode and deciding what long term program to tackle next.

#strenghttraining #powerlifting

ScorpionkingDec 8, 2022
Trying get back to some consistency.
#weightlifting #gzclp