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This is Week 2 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 2” of the prior mesocycle (maybe try and match “week 3” 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)
Continue to use the “3 rep zone” that you chose (Example: Reps of 5-8, or 6-9, or 7-10)
Complete ONE TOP SET that aims to hit the BOTTOM of your target rep range
Rest a few minutes
Then drop 10% of weight for one backoff set
Rest a few minutes
Then drop another 10% of weight for a final backoff set
On the BACKOFF SETS, do not exceed the TOP of your chosen 3-rep zone. We don’t want to create excess fatigue on these sets after exerting ourselves on the TOP SET
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B. Deadlift Variation (of choice)
(select movement and stay consistent week to week)
Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift
Continue to use the “3 rep zone” that you chose (Example: Reps of 5-8, or 6-9, or 7-10)
Complete ONE TOP SET that aims to hit the BOTTOM of your target rep range
Rest a few minutes
Then drop 10% of weight for one backoff set
Rest a few minutes
Then drop another 10% of weight for a final backoff set
On the BACKOFF SETS, do not exceed the TOP of your chosen 3-rep zone. We don’t want to create excess fatigue on these sets after exerting ourselves on the TOP SET
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C. 4 Rounds
First 2 rounds increase in weight, then final 2 rounds at same challenging load
Barbell or Machine Hip Thrust (10s iso hold) x 2-3 Reps
Rest 2 min
Glute-Ham Raise x 5-10 Reps OR Weighted Hip Extensions x 8-12 Reps
(also can use 45-degree hip extension if available)
Rest 2 min
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D. Alternate Core movements x 3 Rounds:
Weighted Plank x 30-45-60 seconds (decreasing weight each set)
Rest 1-2 min
Russian Twists with DB (dead stop on ground) x 24-20-16 (increasing weight)
(this is 12-10-8 per side)
Rest 1-2 min
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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)
Continue to use the “3 rep zone” that you chose (Example: Reps of 5-8, or 6-9, or 7-10)
Complete ONE TOP SET that aims to hit the BOTTOM of your target rep range
Rest a few minutes
Then drop 10% of weight for one backoff set
Rest a few minutes
Then drop another 10% of weight for a final backoff set
On the BACKOFF SETS, do not exceed the TOP of your chosen 3-rep zone. We don’t want to create excess fatigue on these sets after exerting ourselves on the TOP SET
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Machine-Assisted Pull-ups
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Continue to use the “3 rep zone” that you chose (Example: Reps of 5-8, or 6-9, or 7-10)
Complete ONE TOP SET that aims to hit the BOTTOM of your target rep range
Rest a few minutes
Then drop 10% of weight for one backoff set
Rest a few minutes
Then drop another 10% of weight for a final backoff set
On the BACKOFF SETS, do not exceed the TOP of your chosen 3-rep zone. We don’t want to create excess fatigue on these sets after exerting ourselves on the TOP SET
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C. Chest Supported Barbell Rows
OR Chest-supported MACHINE Row of choice
Build quickly to a TOP SET of 10 Reps
Rest a few minutes
Then, using the same weight as TOP SET, complete:
6 Reps at the top of every minute x 5 minutes
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D. Alternate Movements x 3 sets each:
Note weight selection guidance. Fatigue will build quickly with same-muscle pairing
Pause Incline DB Bench Press x 6-8 Reps (@ 12-rep weight)
Rest 1-2 min
Face-Down Prone DB “Swings” x 20-30 Reps
(use approx. DOUBLE the weight for a set of 15 reps full lateral raise)
Rest 1-2 min
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E. Alternate Movements x 2 sets each:
First set is a moderate warm-up weight. Then ONE HEAVY/CHALLENGING set of 8-10 Reps
Incline DB Curls
Incline DB Tricep Extensions
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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:
Continue using your chosen metabolite rep range (either 12-15 or 15-20)
Complete ONE TOP SET that aims to hit the BOTTOM of your target rep range
Rest a few minutes
Then drop 10% of weight for one backoff set
Rest a few minutes
Then drop another 10% of weight for a final backoff set
On the BACKOFF SETS, stay a few reps shy of fatigue, and use these sets to refine movement pattern with intent to optimize mind muscle connection
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 week
***In subsequent weeks, whenever the TOP FEEDER SET hits 30 reps, add weight to all sets the following week
NOTE THAT RIR dropped from 2 to 1 this 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. 1 RIR (same weight)
Rest 30-45s
Complete a final tough set to approx. 1 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 week
***In subsequent weeks, whenever the TOP FEEDER SET hits 20 reps, add weight to all sets the following week
NOTE THAT RIR dropped from 2 to 1 this week
One Top Feeder set of 12-20 Reps
Rest 30-45s
Complete another tough set to approx. 1 RIR (same weight)
Rest 30-45s
Complete a final tough set to approx. 1 RIR (same weight)
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D. Leg Extensions
One TOP SET of 10-15 Reps
+ Rest 10-15 seconds
Then do 4-8 Reps in just the bottom half of the range of motion
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E. Alternate Movements x 2 sets each:
Weighted Hanging Knee Raises x 6-12 Reps
Rest 1 min
Single-Leg Calf Raise (DB in hand of working leg) x 10-12 Reps (per leg)
Rest 1 min
Bicycle Crunches (controlled tempo) x 12-24 Reps (6-12/side)
Rest 2-3 min b/w rounds
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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:
Continue using your chosen metabolite rep range (either 12-15 or 15-20)
Complete ONE TOP SET that aims to hit the BOTTOM of your target rep range
Rest a few minutes
Then drop 10% of weight for one backoff set
Rest a few minutes
Then drop another 10% of weight for a final backoff set
On the BACKOFF SETS, stay a few reps shy of fatigue, and use these sets to refine movement pattern with intent to optimize mind muscle connection
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:
Continue using your chosen metabolite rep range (either 12-15 or 15-20)
Complete ONE TOP SET that aims to hit the BOTTOM of your target rep range
Rest a few minutes
Then drop 10% of weight for one backoff set
Rest a few minutes
Then drop another 10% of weight for a final backoff set
On the BACKOFF SETS, stay a few reps shy of fatigue, and use these sets to refine movement pattern with intent to optimize mind muscle connection
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. Alternate Movements x 3 sets each:
Both movements start with the listed rep range for the “first set.” Expect reps to drop set to set as rest is minimal and fatigue will accumulate quickly
DB Arnold Press OR Machine Overhead Press (of choice) x 10-15 Reps
Rest 30-60s
DB Spider “Hammer” Curls x 15-20 Reps
Rest 30-60s
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D. One-Arm KB/DB Tate Press
Build to a TOP set of 15 Reps per arm
Rest a few minutes
Then, using the same weight as top set and keeping form the same level of “strict” the entire time, complete:
8-10 Reps UNBROKEN for as long as possible “unbroken”
Rest only while opposite arm is working. Fatigue will accumulate quickly
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Day 6 – OPTIONAL Conditioning Day
A. 4 Rounds:
Rest minimally, but sufficiently to ensure purposeful and quality movement
Run 400m
15-25 Reps Sit-ups of choice (unbroken)
Bike 1000m or Row 500m or 30 Shuttle Runs (30 ft “there and back” = 2 reps)
16-20 Reps Box Step-ups (8-10 per leg, alternating)
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B. Walk 1-2 miles as desired
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Day 7 – REST DAY
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