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This is Week 3 of the Daily Undulating Periodization Training Cycle. Please read the linked Blog to learn more about the current programming.
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. Single Leg Squat on Box or Bench (scaling below)
Reps 12-10-8 (increasing difficulty; per leg)
Rest equally between legs to ensure optimal execution/performance on each set
Scaling for Single-Leg Squat
Single Leg Squat to riser
Bench or Box “Lowers” (with band or holding a pole/wall for support)
Single Leg Squat (hand assisted)
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D. Alternate Core Movements x 2 Rounds:
30-Seconds Lying Windshield Wipers (scale with bent knees) (ADV HANGING windshield wiper)
Rest 30 seconds
30-seconds Sit-ups (Decline and/or weighted as feasible)
Rest 1:30 between rounds
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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
Machine-Assisted Pull-ups
Rack Pull-ups
Rack Pull-ups (foot assisted)
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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. Prone “Berto” Raises
(DB’s move in medial plane between directly in front or to the side)
4 x 12-15 Reps
Rest 1-2 min between sets and drop weight as needed to ensure quality throughout!
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D. Alternate Movements x 3 Sets each:
Both Movements for Reps 12-9-6 (increasing in load or difficulty)
Focus on eliminating torso movement during the row
Note that the 12-rep set is a warm-up / ramp-up set
45-Degree Torso Bentover Barbell Rows
Rest 2+ min
(Weighted) Push-ups OR Dips OR Bench Dips (weighted as feasible)
(elevate hands to scale push-ups, and obviously don’t add weight)
Rest 2+ min
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E. Alternate Movements x 2 sets each:
Both Movements for Reps 8-12 Reps (increasing from first to second set)
EZ or Barbell Curls
Rest 1-2 min
“STOP” Lying EZ or Barbell Tricep Extensions
(stop means to let bar settle briefly on bench behind head between reps)
Rest 1-2 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 week
***In subsequent weeks, whenever the TOP FEEDER SET hits 30 reps, add weight to all sets the following week
With the weight established on deload week, 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 week
***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. Kas Glute Bridge
1 x 15-20 (light, feel it out)
1 x 12-15 (increasing)
1 x 12-15 (heaviest)
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E. Superset Movements x 2 sets each:
Lying Leg Raise (with Hip Thrust at top)
Hanging Oblique Knee Raise
Rest 2-3 min between 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:
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. Alternate Movements:
Accumulate 65 Reps of Each Movement
Use approx 20-RM weight
Start with one set of 15 Reps for each exercise
Complete sets of 10 reps for all remaining sets
Rest as minimal as possible to ensure a quality set of 10 reps
Barbell Upright Rows OR Smith Machine Upright Rows
Incline DB Squeeze Press OR Smith Machine Close-Grip Bench press
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D. 2 Rounds Circuit
Rest 20-30s between movements as needed to ensure quality
Bentover Reverse Flies x 15-20 Reps
Incline DB Tricep Extensions x 12-20 Reps
DB Spider “Hammer” Curls x 15-20 Reps
Rest 1-2 min between rounds
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Day 6 – OPTIONAL Conditioning Day
A. Death by 30-Foot Shuttle Run
1 rep on min 1
2 reps on min 2
3 reps on min 3
Etc… continue until failure to complete in the designated minute
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B. Choose 1 of the 3 Options Below:
For all options, the goal is to complete with the SAME or SIMILAR metric for each “work period”
#1 – 6 Rounds:
Run 400m
Walk 400m
#2 – 6 Rounds:
Row 500/400m (male/female)
Walk 400m
#3 – 6 Rounds:
Assault Bike or Exercise Bike of choice
2 min Hard Effort
4 min slow recovery effort
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Day 7 – REST DAY
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