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This is Week 1 of the THIRD AND FINAL MESOCYCLE in the Daily Undulating Periodization Training Cycle.
Please read the linked Blog to learn more about the current programming.
Since this is the FINAL Mesocycle in the MACROcycle, we will be progressively working towards some “Max Reps” assessment testing in week 4 of this cycle (just before deload).
A good objective would be to try and EXCEED the performance (weight/reps) from “week 1” of the prior mesocycle (maybe try and match “week 2” performance from the prior mesocycle and work forward from there week to week).
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving room to build week to week. The ultimate goal is to progress perceived difficulty week to week so that the FINAL week of the mesocycle (before deload) is the most challenging.
We will usually look to begin each “week 1” of a new mesocycle with ~3 RIR (Reps in Reserve).
Add weight or reps week to week so that you end up at 0-1 RIR in the week prior to DELOAD week.
RIR Example:
If you complete a set of 8 Reps with 3 RIR, this means you *COULD* have completed 11 reps
For the REPEATING MOVEMENTS:
The goal is to complete all sets with same weight, starting in week 1.
The following week, increase weight on any set that “tops out” the rep range
Example (5-8 Rep Range)
Week 1 = 100×8-7-6
Week 2 = 105×8, 100×8-7
Week 3 = 110×7, 105×8-6
Week 4 = 110×8-7, 105×7
Read the blog all about Progression and Overload
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Day 1 – Lower Body (Power/Strength Focus)
Part A and B repeat week to week. Track these metrics
A. Back Squats (Low or High bar)
(select movement and stay consistent week to week)
Within the rep range of 5-10, select a “3 rep zone” that you aim to work within:
Example:
Reps of 5-8, or 6-9, or 7-10
Complete 3 work sets where progression follows the example at top (and linked in blog)
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B. Deadlift Variation (of choice)
(select movement and stay consistent week to week)
Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift
Within the rep range of 5-10, select a “3 rep zone” that you aim to work within:
Example:
Reps of 5-8, or 6-9, or 7-10
Complete 3 work sets where progression follows the example at top (and linked in blog)
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C. Alternate Movements x 2-3 Rounds:
Start with lighter weight and Increase each round. If you finish the second round and feel like you undershot your potential significantly, do a third round.
***In a crowded gym, or with equipment far away, it’s also ok to do all LEG PRESS sets (to ONE TOP SET) then move to Hip Thrust as “Part D”
Single-Leg Leg Press x 6-8 Reps (weak leg)
Rest 30-60 seconds
Single-Leg Hip Thrust OR “B-Stance” Hip Thrust x 6-8 Reps (weak leg)
(also ok to use SMITH machine or other “glute thrust” machine of choice)
Rest 2-3 min
Repeat for opposite leg/glute
Rest 2-3 min
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D. Alternate Movements At the Top of Every Min x 10 Min (5 Rounds):
Decline (weighted) Sit-ups x 8-12 Reps
Hanging Knee Raises OR Roman Chair leg Raises x 8-15 Reps
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Day 2 – Upper Body (Power/Strength Focus)
Part A and B repeat week to week. Track these metrics
A. Weighted Pullups (see scaling options below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
Within the rep range of 5-10, select a “3 rep zone” that you aim to work within:
Example:
Reps of 5-8, or 6-9, or 7-10
Complete 3 work sets where progression follows the example at top (and linked in blog)
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Machine-Assisted Pull-ups
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Within the rep range of 5-10, select a “3 rep zone” that you aim to work within:
Example:
Reps of 5-8, or 6-9, or 7-10
Complete 3 work sets where progression follows the example at top (and linked in blog)
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C. 7 Rounds:
*For each movement, choose difficulty of approx 10-12 RM weight
*For Dips/Push-ups, some of you may need to add weight to make movements harder while others may need to use assistance, or choose the easier movement variation.
*The 5 Rep sets should feel pretty easy first couple rounds, but will get more challenging as fatigue builds
5 Reps (weighted) Dips OR (weighted) Push-ups (elevate hands to scale movement)
Rest 30-60 sec
5 Reps Standing Barbell Curls
Rest 30-60 sec
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D. Superset Movements x 2 sets each:
Both movements are Lower Traps / Lateral/Rear Delt focus
Barbell Upright Rows x 10-12 Reps
Prone DB “Y Raise” x 12-20 Reps (light)
Rest 2-3 min
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Day 3 – REST DAY
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Day 4 – Lower Body (Hypertrophy and Muscular Endurance)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements x 3 sets each:
FOR EACH MOVEMENT:
Within the rep range of 12-20 select a “3-5 rep zone” that you aim to work within:
Example:
Reps of 12-15, or 15-20
Complete 3 work sets where progression follows the example at top (and linked in blog)
Hip Banded DB RDL
Rest 1-2 min
Leg Press
Rest 1-2 min
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B. Walking DB Lunges (select quad or glute dominant and stay consistent week to week)
Short steps knee over toe = quad dominant
Longer steps with vertical shin = glute dominant
Continue progression forward from prior mesocycle
***In subsequent weeks, whenever the TOP FEEDER SET hits 30 reps, add weight to all sets the following week
With the weight established in prior mesocycle, complete as follows:
One Top Feeder set of 24-30 steps unbroken
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight)
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C. Seated Leg Curls OR Lying Leg Curls
(select movement and stay consistent week to week)
Continue progression forward from prior mesocycle
***In subsequent weeks, whenever the TOP FEEDER SET hits 20 reps, add weight to all sets the following week
One Top Feeder set of 12-20 Reps
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight)
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D. Alternate Movement Sequence x 2 Rounds:
Part #1
DB Weighted Hip Extensions x 10-15 Reps
Superset Pause Leg Extensions x 10-15 Reps
Rest 2-3 min then move to Part #2
Part #2
As Many Reps as Possible in 90 seconds:
Weighted Plank x 45 seconds (heavy)
Lemon Squeezers x Max Reps in remaining time
Rest 2-3 min, then return to Part #1
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Day 5 – Upper Body (Hypertrophy and Muscular Endurance)
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 3 sets each:
FOR EACH MOVEMENT:
Within the rep range of 12-20 select a “3-5 rep zone” that you aim to work within:
Example:
Reps of 12-15, or 15-20
Complete 3 work sets where progression follows the example at top (and linked in blog)
DB Fly/Press Hybrid
Rest 1-2 min
Neutral Grip DB Seal Rows OR Chest Supported T-Bar Rows
(select movement and stay consistent week to week)
Rest 1-2 min
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B. Alternate Movements x 3 sets each:
FOR EACH MOVEMENT:
Within the rep range of 12-20 select a “3-5 rep zone” that you aim to work within:
Example:
Reps of 12-15, or 15-20
Complete 3 work sets where progression follows the example at top (and linked in blog)
Butterfly Lateral Raise
+ Superset ONLY THE FINAL SET with: Bradford Press x 12-15+ Reps (one rep = “there and back)
Rest 1-2 min
Straight Arm Pulldowns
+ Superset ONLY THE FINAL SET with: Supinated EZ or Barbell Rows x 12-15+ Reps
Rest 1-2 min
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C. Reps 20-15-10 (increasing weight/difficulty each round)
Goal to complete all sets of unbroken, so the 20-rep set will need to be quite light
(and potentially the assistance quite high for the pull-ups!)
Incline DB Bench Press OR Machine Chest Press (of choice)
Rest 20-30 seconds
Machine-Assisted Pull-ups (see other assisted options below)
(heavily assisted for first two sets more than likely, use BW or add weight for third set as feasible)
Rest 2-3 min
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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D. Finisher Complex x 2-3 Rounds:
*Same weight for all movements. Complete in succession with rest AFTER all three movements
10-15 Reps Seated Lateral Raise
10-15 Reps Seated DB Tricep Ext
10-15 Reps Seated DB Curls
Rest 2-3 min
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Day 6 – OPTIONAL Conditioning Day
A. As Many Reps as Possible in 4 min (Rest 3 min) x 4 sets:
Run 400m
7 Burpee Box Jumps
Max Row Cals in remaining time
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B. Accumulate 300 Stairs of “ascent”
Recommend a stairway of approx 15-20 steps high so that you can sprint up, and casually walk back down to recover (which would equate to 15-20 trips up the stairs). It would be ok to use a shorter or longer stairway, as well!
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C. Walk 1-2 miles as desired
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Day 7 – REST DAY
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