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This is Week 2 of the SECOND MESOCYCLE in the Daily Undulating Periodization Training Cycle. Please read the linked Blog to learn more about the current programming.
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)
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. Superset “Single-Leg” Movements x 2 Rounds:
Scaling for “Single-Leg squat on box “ below
Single Leg Squat on Box or Bench x 6-10 Reps OR Single-Leg Leg Extension x 8-12 Reps (weak leg)
Rest 15-20 sec
Jumping Split Squats x 6-10 Reps for height/explosiveness (weak leg)
Rest 2 min
Repeat sequence for STRONG LEG
Rest 2-3 min between rounds
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. One Round
Kas Glute Bridge weights increase set to set
In Kas glute bridge there is NO THRUST; it’s all “squeeze”
Also ok to use a glute thrust machine and execute reps in the manner shown in video
15 Reps Kas Glute Bridge
15 Reps Reverse Crunches
10 Reps Sit-ups (add small load as desired)
5 Reps Barbell Ab Rollouts
— Rest 2 min —
10 Reps Kas Glute Bridge
15 Reps Reverse Crunches
10 Reps Sit-ups (add small load as desired)
5 Reps Barbell Ab Rollouts
— Rest 2 min —
5 Reps Kas Glute Bridge
15 Reps Reverse Crunches
10 Reps Sit-ups (add small load as desired)
5 Reps Barbell Ab Rollouts
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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. Seated DB Upright Row + Seated DB Lateral Raise Superset
Video shows both movements
Complete 3 sets (first set lighter, then two challenging work sets)
Seated DB Upright Row x 8-10 Reps
Seated DB Lateral Raise x 10-15 Reps (Approx 50% of weight from Upright Rows)
Rest 2-3+ min
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D. Superset Movements x 3 sets each:
Incline DB Squeeze Press x 8-10 reps (increasing each set)
Superset Incline DB Rows x 10-15 Reps (same moderate weight across all sets)
(1-sec pause contraction on Rows)
Rest 2-3 min
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E. Superset Movements x 3 sets each:
Standing DB Hammer Curls x 8-10 Reps (increasing each set)
Superset Face-Down Rear Delt Sweeps x 15-20 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:
Leg Extensions x 12-20 Reps
+ complete a “dropset” after the SECOND ROUND ONLY
(dropset = reduce weight approx. 40% and continue accruing reps to a tough set)
Rest 2-3 min
Heavy Russian Twists (medball or DB) x 12-16 Reps (6-8 per side)
Superset Hanging Oblique Knee Raise (side to side) x 12-20 Reps (6-10 per side)
Rest 2-3 min
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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. Superset x ONE ROUND:
Rack Pull-ups OR Machine-Assisted Pull-ups x 12-20 Reps
Push-ups x Max Reps in 30-seconds (elevate hands if needed to decrease difficulty)
The goal is to keep moving with intent/purpose for the full 30-sec period
(or take one short 2-3 second break to shake it out mid way).
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D. Shoulder Complex x ONE ROUND:
All 48-60 Reps should be UNBROKEN with the SAME WEIGHT for all exercises
(err on the side of being too light versus too heavy)
12-15 Reps Bentover Reverse Flies
12-15 Reps DB Front Raises (both arms at same time)
12-15 Reps DB Upright Rows
12-15 Reps DB standing Overhead Press
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E. Superset Single-Arm Movements x 2 Rounds:
One-Arm KB/DB Tate Press x 12-15 Reps (weak arm)
One-Arm DB Preacher Curl x 12-15 Reps (weak arm)
Rest 1-2 min
Repeat for strong arm
Rest 1-2 min
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Day 6 – OPTIONAL Conditioning Day
A. Farmers Walk
Heaviest weight for 100m unbroken
Rest 3-4 min
Same weight for 200m (break as needed)
Rest 3-4 min
Repeat 100m (can you still make it unbroken? If so, you prob went too light 😉 )
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B. As Many Reps as Possible in 2 min (Rest 3 min) x 3 sets:
The sequence changes each set
First set:
Run 200m
Max Reps V-ups in remaining time
Second set:
Bike x 10-20 Cals (approx 1 min hard effort)
Max Reps Decline Lying Leg Raises in remaining time
Third set:
Row 200-300m (approx 1 min hard effort)
Max Reps Clamshell Crunches in remaining time
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C. Walk 1-2 miles as desired
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Day 7 – REST DAY
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