GZCLP — B2 (Deadlift T1 / OHP T2)
GZCLP rotation day B2. T1 Deadlift 5×3+ (last set AMRAP), T2 Overhead Press 3×10, T3 Bent-Over Row 2×15 + AMRAP. Heavy pull, press volume, horizontal-pull accessory — the mirror of A2. ~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 Deadlift T1 primary. Ramp to the working load, then 5 sets of 3 with the last set AMRAP — stop the AMRAP at the first sign of back rounding. Reset each rep, pull slack out, drive the floor away. 3 warm-up sets first 5 × 3, last AMRAP · rest 3:30 | 5 | 3–AMRAP | 3:30 |
| 02 | Barbell Shoulder Press T2 volume. 3 sets of 10 strict at one load. No leg drive, full lockout overhead. The press accumulates volume slowly — pick a load you can truly hold for 30 reps. 2 warm-up sets first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | Bent Over Barbell Row T3 accessory. 2 straight sets then a final AMRAP. Flat back, pull to the lower ribs, no jerking. Build upper-back and lat 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 Deadlift: ramp to a strong triple, then 4×3 + 1×AMRAP, each rep reset from a dead stop — end the AMRAP the instant back rounding starts. AMRAP ≥3 → +5 kg next deadlift T1; miss 3 → drop 5×3 → 6×2 → 10×1, then reset to a fresh 5RM. T2 OHP: 3×10 strict; +2.5 kg (micro +1.25 kg) when all 30 land, else repeat — slowest T2, expect repeats. T3 Row: 2 sets + final AMRAP; +load when AMRAP beats 25. Sub trap-bar deadlift at matched load if conventional bothers the lower back.
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 — B2 (Deadlift T1 / OHP T2) template?
T1 Deadlift: ramp to a strong triple, then 4×3 + 1×AMRAP, each rep reset from a dead stop — end the AMRAP the instant back rounding starts. 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 — B2 (Deadlift T1 / OHP T2), and how long does it take?
GZCLP — B2 (Deadlift T1 / OHP T2) runs 3 movements and about 11 working sets, roughly 63 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 Deadlift T1 / OHP T2 version different?
GZCLP — B2 (Deadlift T1 / OHP T2) is the deadlift t1 / ohp 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
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
iOS · Works offline
Aleks · Coach
Proposal — add weight