GZCLP — A2 (OHP T1 / Deadlift T2)
GZCLP rotation day A2. T1 Overhead Press 5×3+ (last set AMRAP), T2 Deadlift 3×10, T3 Bent-Over Row 2×15 + AMRAP. Heavy press, deadlift volume, horizontal-pull accessory. ~50 min, 3 movements.
Estimated session
- Movements 3
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Shoulder Press T1 primary. Ramp to the working load, then 5 sets of 3 with the last set AMRAP (leave 1 in the tank). Strict — glutes and abs braced, bar over mid-foot at lockout. 3 warm-up sets first 5 × 3, last AMRAP · rest 3 min | 5 | 3–AMRAP | 3 min |
| 02 | Barbell Deadlift T2 volume. 3 sets of 10 at one steady load. Reset each rep from a dead stop — no touch-and-go — to bank technique under fatigue. High rep deadlift is demanding; pick conservatively. 2 warm-up sets first 3 × 10 · rest 2:30 | 3 | 10 | 2:30 |
| 03 | Bent Over Barbell Row T3 accessory. 2 straight sets then a final AMRAP. Flat back, pull to lower ribs, controlled lower. Drive upper-back volume. 3 × 15, last AMRAP · rest 1:30 | 3 | 15–AMRAP | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
T1 OHP: ramp to a tough triple, then 4×3 + 1×AMRAP. AMRAP ≥3 → +2.5 kg (micro +1.25 kg ideal — the press stalls fast); miss 3 → drop 5×3 → 6×2 → 10×1, then reset to a fresh 5RM. Strict, no leg drive. T2 Deadlift: 3×10 at one load, reset each rep from a dead stop; +5 kg when all 30 land, else repeat. T3 Row: 2 sets + final AMRAP; +load when AMRAP beats 25. Pendlay or chest-supported row are equivalent T3 swaps at the same load.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the GZCLP — A2 (OHP T1 / Deadlift T2) template?
T1 OHP: ramp to a tough triple, then 4×3 + 1×AMRAP. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is GZCLP — A2 (OHP T1 / Deadlift T2), and how long does it take?
GZCLP — A2 (OHP T1 / Deadlift T2) runs 3 movements and about 11 working sets, roughly 62 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the OHP T1 / Deadlift T2 version different?
GZCLP — A2 (OHP T1 / Deadlift T2) is the ohp t1 / deadlift t2 cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
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Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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