u/babybighorn

Flyer Via Pro Green, Large

Serial#: F886KF250401018

Originally taken from the Colfax and Oak St Lowe’s (cut lock) earlier this summer. Thief ripped off the baby seat. It may be seen in private messages on FB marketplace if you are selling high ticket items there, it’s also possibly on the street or somewhere not far from Colfax and Wadsworth.

Any info greatly appreciated regarding its whereabout. It was my three year old’s favorite item and am trying to help her get it back or get a sense of closure.

Flyer Via Pro Green, Large

Serial#: F886KF250401018

Originally taken from the Colfax and Oak St Lowe’s (cut lock) earlier this summer. Thief ripped off the baby seat. For a while someone was attempting to trade it on FB Marketplace to others advertising other valuable items, it’s likely on the street or stashed somewhere not far from Colfax and Wadsworth.

Any info greatly appreciated regarding its whereabout. It was my three year old’s favorite item and am trying to help her get it back or get a sense of closure.

My last ACD loved doing “treat hunts” and hide and seek. He was super excited and motivated to sniff out treats hidden around the house or yard.
My current ACD is highly biddable, loves to hike, loves to problem solve, loves agility. He also loves to sniff on hikes and walks. He gets bored hunting for treats in the house though and sometimes just quits. Does anyone have any tips ACD who has excelled at trailing/nosework? I know they’re not bred for nose work but they’re so smart I figure there’s gotta be at least one out there!

I severely sprained my ankle trail running with my dog and am super bummed about how long the healing process will probably take. But I’ve only had him a year and in 2026 we’ve done 3 14ers and lots of other wonderful trails. I hope hope hope we can at least be cleared to hike again in a month or two, we both miss it!

Hello fit friends! I wanted to share a program I’ve been running this year and have enjoyed. I’ve made a lot of strength progress and you might too, even if you’re not new to lifting. I intended to keep running this but I’ve suffered a severe ankle sprain on a trail run and now I have to heavily modify my workouts while I heal and rehab my ankle (under PT supervision).

For background, I’ve been lifting for over 13 years, and probably about 5 or 6 of those with structured programs. I sometimes run alongside lifting, but weights are my favorite. I ran GZCLP in 2022 (can link that old review I wrote here if anyone wants it) after finishing a marathon and it made me the strongest I’ve ever been. I happened to finish and move to a hypertrophy program that fall just before finding out I was pregnant. I gave birth in summer 2023 (lifted through pregnancy) and took my time easing back in and working with a PFPT postpartum.

I ran Meg Squats Stronger by the Day for almost two years before getting bored and program hopping a bit (Ladder and new MacroFactor app). But in the new year I knew I wanted to run linear progression again to max out my strength and find new working weights. I found Pzero to be the updated GZCLP, bought the e book (found cheap on amazon if you want more info), and got to work.

**GZCL/P Zero Methodology**

As you may know, P Zero/GZCLP is a linear progression model. You have multiple rep schemes, T1s (4 or fewer reps for 4 sets depending and the last set AMRAP), T2s (8-12 reps for 4 sets) and T3s (AMRAP in as many sets as possible until you hit 60 total reps). Your T1s start at around 85% of your 5RM, and your T2s start around 65% of your 5RM. Start conservatively, as you add weight to your lift every week. You begin T1 lifts at 4 sets of 4 each week until you fail a weight, then move to a 4x3 progression, then finally 4x2. T2s are 4 sets of 12, then 4x10 and finally 4x8. When you cannot progress at the final rep prescription with your weight, you reset your cycles with your new 5RM in mind.

Here are some good resources that can explain in more depth than I can here. You can also buy the P-Zero e book on Amazon at a very affordable cost that will lay out exactly how to run this.

[Swole at Every Height: GZCL Applications & Adaptations](http://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html)

[The GZCLP Program For Beginners (Infographic) | Say No To Broscience](https://saynotobroscience.com/gzclp-infographic/)

My split:

T1: bench
T2: pause squat
T2: weighted pull-ups
T3s: step ups, deadbugs, lateral raises

T1: deadlift
T2: DB OHP
T2: wide grip lat pulldown
T3s: bstance hip thrust (HATED these and later changed to an AMRAP hip thrust machine with pulses at the end), standing calf raise, and Copenhagen planks.

T1: OHP
T2: barbell RDLs
T2: chest supported seated row
T3s: leg extensions, cable crunches, cable tricep push downs.

T1: squats
T2: narrow grip bench
T2: barbell hip thrust
T3s: hanging leg raises, incline bicep curls, hamstring curls.

My compound lift progress:

\*Bench\* starting AMRAP- 8 at 100lbs final AMRAP- 3 at 125lbs. New tested max- 135lbs.

I FINALLY got my one plate bench. My old GZCLP max was a single for 130lbs. This was super exciting for me. For my T2 bench I chose a narrow grip bench, because I can get out of the hole ok with heavy weights but struggle with lockout. I had just reset my T2 narrow bench sets after barely hitting 8 at 95 lbs.

\*Deadlift\* starting AMRAP- 8 at 245 lbs final AMRAP- 2 at 295lbs (reset after that and did one lower level restart). New tested max- 300lbs.

Honestly 300 felt pretty doable even after a big hike two days before (summitted a 14er with my dog). I had 305 in the tank but I’d never hit this weight and have years of failing 300lbs under my belt. I’d never broken 290 before. My T2 deadlifts were RDLs mostly because I find traditional deadlifts at this volume to be exhausting. I started WAY too low at 75lbs and was still going strong at 135lbs for 12. Often included an AMRAP because I didn’t feel challenged enough.

\*Squat\* starting AMRAP- 7 at 145 lbs final AMRAP- 4 at 190 lbs. New tested max - 240lbs. Old tested max 230lbs.

When I ran GZCLP in 2022 I struggled the most mentally with squats. I felt an impending sense of doom every week and was always shocked when I’d succeed. I still had some of that but tried to start conservatively and increase slowly to lessen the dread. I was often pleased by my heavy sets from week to week so I’m glad that the mental load of this lift has really improved. My T2 squat was a pause squat, because I hate myself. I started low at 85lbs for 12 and have finished with sets of 8 at 130lbs.

\*OHP\* starting AMRAP 15 at 55 lbs final AMRAP- 4 at 85lbs. New tested max- 90lbs. Old max maybe 85lbs?

Meh. I wanted 95 lbs or even daydreamed of 100 lbs but this has always been the hardest lift for me to progress. I’ve probably hit this max before so it’s the only max that isn’t definitely a new record, but it’s at least back up to my old max or a small increase. My old GZCLP write up says I couldn’t hit 90lbs no matter how hard I tried, so it may actually be a new record but I’d still like to see that number bump up. My T2 OHP variation was a DB OHP which I liked because my left side is weaker than my right on this, but the limited number of DBs led to larger jumps so I mostly just kept cycling through rounds or repeating weights from week to week until I could complete four sets. Started at 25s in each hand for 12 which was way too high for a start and never made it over 35lbs in each hand. If I could go back I’d probably use a barbell or used little magnetic fractional weights or something on the DBs for much smaller increments.

Revisions, lessons learned, feedback- I workout in the mornings thrice a week when I am not taking my daughter to daycare (shoutout spouse), and was also doing a weekend lift at the start. I wake up, walk my dog, and then go lift before I go to the office. Ideally my workouts would be 45 minutes to an hour. With all my increasing loads and lower tiers I found my workouts were closer to an hour fifteen or even an hour and a half. I had to superset a lot of my tier 3s into my tier 2s for time sake and to try and rest different muscle groups longer while not sacrificing time. I also found my recovery struggling, but I do this program in addition to walking running hiking and mountain climbing with my active young dog and daily normal tasks with a toddler and job. I was running this on a traditional 4x a week, but found as the weather improved that I felt better running this 3x a week and increasing my hiking/trail running (granted that’s how I’m injured now but is what it is). I was looking forward to my lifts more on 3x a week and had less elbow pain and fatigue so I think I was responding well to it, I couldn’t hit every tier 1 in a week but with the tier 2 variations I was at least doing some form of the movements weekly. I also could have increased to 4 days and maybe dropped T2s to 3 sets instead of 4.
I’d hoped to do a powerlifting meet at some point but depending on the severity and recovery of this sprain (waiting an MRI to find the source of some unusually placed pain), that may have to wait until I can safely load squats and deadlifts again. I’ll definitely come back to PZero to get my strength back up in lower body compounds when it’s safe to do so.

All in all I’d recommend this program to women/moms. I see most posts here written by men but I think it can be a great program for anyone given its flexibility in accessories, you just may have to modify if you have schedule constraints like me! Happy lifting to all and I hope to be back and making progress soon! Big thanks to Cody Lefevre for creating these wonderful programs and keeping the costs so reasonable.

Stolen this morning at Lowe’s on Colfax in Lakewood/West Denver. They tossed my toddler’s helmet on the ground when they cut the lock and rode off. We have filed a report but wanted to get the word out.

Flyer Via Pro Green, Large
Serial#: F886KF250401018

Stolen this morning at Lowe’s on Colfax in Lakewood/West Denver. They tossed my toddler’s helmet on the ground when they cut the lock and rode off.

Flyer Via Pro Green, Large
Serial#: F886KF250401018

But I only have two days to lift this week, he has a morning vet appointment down the street from the gym, and we get a longer walk after if I don’t have to go home. So here we are.

I’ve been running more often with my two and a half year old guy, an intermittent puller for canix. I’ve been frustrated by how energetic he is but running through our neighborhood has had him mostly just trotting alongside me and looking bored unless there’s a dog or a rabbit in sight. We take a hike most weekends and I got a late start yesterday so I figured since we couldn’t make the drive to a more scenic mountain area I’d see if he wanted to trail run. He loved it, I loved it. We did over 7 miles, taking breaks to stop and smell or play in water when he wanted to. We have been working through leash reactivity so I’d sort of given up on trail running last summer but he did great passing all the dogs, he either was happy to get out of the way and sniff around for treats I tossed or honestly just ran past them when there was enough space for me to feel confident letting him.
I’m just proud of my guy (aside from him wallowing in mud at the end and needing a bath but at least he smells good now).

And I love him 🥺

I wanted to let this group know that New Hope Cattle Dog Rescue will be having their monthly adoption day at The Bark Club in Lakewood Sunday 5/3 from 11-1!

These dogs are typically all heelers or heeler mixes that are rescued from around the US. New Hope is foster based and you can meet the dogs on other non-event days but this is a fun way to come meet a variety of them at once! If you’re not familiar with heelers but think you might be interested, I’d recommend research to make sure they fit your lifestyle (high energy, less social, love problem solving lol). If you may be interested in a dog, they recommend filling out an application ahead of time.

Here’s the website with the applications and a full list of adoptable dogs! I’ve added some photos of a few of the dogs who may come to the event. There’s never any pressure at the events to have to choose a dog or commit, it’s a friendly group who want to find the right homes for each rescue.

https://coloradoheelers-sophie.com/public/Dogs/ViewDogs.aspx