GG Wave LP Spreadsheet v1.2 | FitFrek.com

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U
1	GZCL General Gainz Wave LP By /u/cyte85. Spreadsheet v1.2 created by /u/K-S-R. then click File > Make a copy... to create an editible version.
2	READ THIS FIRST: https://www.reddit.com/r/gzcl/comments/bw6qg0/general_gainz_wave_lp
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5	Enter 1RM			Tier 1: Find Rep Max then do the same amount of singles i.e 6RM = 6 singles. 3-5 minute Rest time after RM attempt then 1 Minute on singles, take more if you need it. do up to +3 extra singles if feeling good.			Tier 2: Find Rep max then do 'Half-Sets' to equal up to double the rep max. i.e 10RM = half-sets of 5, 20 reps, so 4x5. 1-2 minute rest times. Take more if needed. Do +2 extra sets (Max 6) if feeling good.			Tier 3: Find rep max then do 2 extra sets amrap. likely will not get the max reps if its your true rep max as rest times are only 30 secs - 1 minute. Try add weight next time if it feels easy to get max reps in all sets.
6	Bench	102.5
7	Squat	145
8	OHP	65
9	Deadlift	180		Progression: Enter your 1RM to the left. Change exercises below to your own preferences. T1 is based off 80% of 1RM, T2 is 70%. All sets are performed at the same weight. Add 5kg/10lb a week, 2.5kg/5lb for OHP. If it's feeling too easy, maybe add a tiny bit more. If it's feeling too hard, perhaps slow the progression a tiny bit.This is the same as Cody's recommendations in the OG thread. As long as the set wasn't a pure RPE I'm Gonna Die I would add weight and continue the next week. Basically, if you think you could have gotten at least one more rep on your Rep Max, I'd go up in weight for the next week.
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13	OHP Weekly Increment	2.5
14	Squat Weekly Increment	5
15	Bench Weekly Increment	2.5
16	DL Weekly Increment	5
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18	Bench Day	Wave 1					Wave 2					Wave 3					Wave 4
19	Day 1	Reps	Week 1	Week 2	Week 3	Week 4	Reps	Week 5	Week 6	Week 7	Week 8	Reps	Week 9	Week 10	Week 11	Week 12	Reps	Week 13	Week 14	Week 15	Week 16
20	Bench	6rm + 6x1	80	82.5	85	87.5	5rm + 5x1	82.5	85	87.5	90	4rm + 4x1	85	87.5	90	92.5	3rm + 3x1	87.5	90	92.5	95
21	Squat	10rm + 4x5	100	105	110	115	8rm + 4x4	105	110	115	120	7rm + 2x4,2x3	110	115	120	125	6rm + 4x3	115	120	125	130
22	Row	3 x 10MRS	0	0	0	0	3 x 10MRS	0	0	0	0	3 x 10MRS	0	0	0	0	3 x 10MRS	0	0	0	0
23	Fly Machine	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0
24	Triceps	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0
25	Facepulls	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0
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27	Deadlift Day	Wave 1					Wave 2					Wave 3					Wave 4
28	Day 2	Reps	Week 1	Week 2	Week 3	Week 4	Reps	Week 5	Week 6	Week 7	Week 8	Reps	Week 9	Week 10	Week 11	Week 12	Reps	Week 13	Week 14	Week 15	Week 16
29		6rm + 6x1	142.5	147.5	152.5	157.5	5rm + 5x1	147.5	152.5	157.5	162.5	4rm + 4x1	152.5	157.5	162.5	167.5	3rm + 3x1	157.5	162.5	167.5	172.5
30	Deadlift	10rm + 4x5	45	47.5	50	52.5	8rm + 4x4	47.5	50	52.5	55	7rm + 2x4,2x3	50	52.5	55	57.5	6rm + 4x3	52.5	55	57.5	60
31	Leg Press	3 x 10MRS	0	0	0	0	3 x 10MRS	0	0	0	0	3 x 10MRS	0	0	0	0	3 x 10MRS	0	0	0	0
32	Side Lateral Raise	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0
33	Leg Curl	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0
34	Biceps	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0
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36	Squat Day	Wave 1					Wave 2					Wave 3					Wave 4
37	Day 3	Reps	Week 1	Week 2	Week 3	Week 4	Reps	Week 5	Week 6	Week 7	Week 8	Reps	Week 9	Week 10	Week 11	Week 12	Reps	Week 13	Week 14	Week 15	Week 16
38	Squat	6rm + 6x1	115	120	125	130	5rm + 5x1	120	125	130	135	4rm + 4x1	125	130	135	140	3rm + 3x1	130	135	140	145
39	Bench	10rm + 4x5	70	72.5	75	77.5	8rm + 4x4	72.5	75	77.5	80	7rm + 2x4,2x3	75	77.5	80	82.5	6rm + 4x3	77.5	80	82.5	85
40	Row	3 x 10MRS	0	0	0	0	3 x 10MRS	0	0	0	0	3 x 10MRS	0	0	0	0	3 x 10MRS	0	0	0	0
41	Fly Machine	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0
42	Triceps	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0
43	Facepulls	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0
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45	OHP Day	Wave 1					Wave 2					Wave 3					Wave 4
46	Day 4	Reps	Week 1	Week 2	Week 3	Week 4	Reps	Week 5	Week 6	Week 7	Week 8	Reps	Week 9	Week 10	Week 11	Week 12	Reps	Week 13	Week 14	Week 15	Week 16
47	OHP	6rm + 6x1	50	52.5	55	57.5	5rm + 5x1	52.5	55	57.5	60	4rm + 4x1	55	57.5	60	62.5	3rm + 3x1	57.5	60	62.5	65
48	Deadlift	10rm + 4x5	125	130	135	140	8rm + 4x4	130	135	140	145	7rm + 2x4,2x3	135	140	145	150	6rm + 4x3	140	145	150	155
49	Leg Press	3 x 10MRS	0	0	0	0	3 x 10MRS	0	0	0	0	3 x 10MRS	0	0	0	0	3 x 10MRS	0	0	0	0
50	Side Lateral Raise	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0
51	Leg Curl	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0
52	Biceps	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0	3 x 15MRS	0	0	0	0
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