[wcm_restrict]
Click Here To Join
———————
This is Week 1 of the THIRD AND FINAL MESOCYCLE in the Intensity over Volume cycle. Please read the linked Blog to learn more about the current programming.
The final 4-weeks of this cycle will have a SLIGHT decrease in reps for the repeating movements week to week. Pay attention, as we will be building intensity and decreasing reps as we get closer to “Max Reps testing” at the end of the program.
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 ~2-3 RIR (Reps in Reserve) for COMPOUND movements, and 1-2 RIR for ISOLATION movements, unless stated otherwise.
Add weight or reps week to week so that you end up at 0-1 RIR in the week 4 (just prior to DELOAD).
RIR Example:
If you complete a set of 8 Reps with 2 RIR, this means you *COULD* have completed 10 reps
——————–
Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Select QUAD DOMINANT Squat of choice:
Hack Squat
OR
Heels Elevated Pause Squat (with BARBELL or Safety Squat Bar)
OR
Pendulum Squat (or other “quad dominant” squat machine of choice)
Build to ONE TOP SET of 6-10 Reps
Rest a few minutes
Then complete backoff set of 10-15 Reps
+ Superset the FINAL SET ONLY with:
Front Foot Elevated DB Reverse Lunge x 10-16 Reps (5-8/leg)
(quad focus; as much “knee over toe” as possible at the bottom of each rep)
***If unable to “Superset” in commercial gym, just get to it as quickly as possible (and you’ll be able to go heavier with more rest)
——————–
Begin progression slightly ahead of where you were in the PRIOR “week 1” (after deload)
***In subsequent weeks, whenever the TOP FEEDER SET hits 20 reps, add difficulty 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/difficulty)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight/difficulty)
——————–
C. Alternate Movements x 3 Rounds:
Start with lighter weight and Increase each round such that the final set of each is quite challenging
Weighted Hip Extensions (angled or flat) x 8-12 Reps
Rest 1-2 min
Single-Leg Hip Thrust OR “B-Stance” Hip Thrust x 6-10 Reps (per leg)
(using a glute machine for this is ok, too)
Rest 1-2 min b/w legs on the most challenging round
——————–
D. Seated Leg Curl OR Lying Leg Curl
Complete ONE TOP SET of 15-20 reps (close to failure)
Rest 10-15 seconds
Additional set (goal for 4-7 reps)
Rest 10-15 seconds
Final set (goal for 3-5 reps)
——————–
E. Alternate Movements At the Top of Every Min x 10 Min (5 Rounds):
Decline (weighted) Sit-ups x 8-12 Reps
Hanging Knee Raises x 8-12 Reps
——————–
Day 2 – Upper Body (Chest/Back Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
FOR BOTH EXERCISES:
Build to ONE TOP SET of 6-10 Reps
Then complete backoff set of 10-15 Reps
Incline DB Bench Press (pause bottom)
Rest 2 min
Prone DB Row OR Chest Supported Machine Row (of choice) (T-Bar Row OR Seated Row)
Rest 2 min
——————–
Begin progression slightly ahead of where you were in the PRIOR “week 1” (after deload)
***In subsequent weeks, whenever the TOP FEEDER SET hits 15 reps, add difficulty to all sets the following week
One Top Feeder set of 10-15 Reps to approx. 2 RIR
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight/difficulty)
——————–
C. Push-ups (options below) OR Machine Chest Press (of choice)
(select movement and stay consistent week to week)
Begin progression slightly ahead of where you were in the PRIOR “week 1” (after deload)
***In subsequent weeks, whenever the TOP FEEDER SET hits 15 reps, add difficulty to all sets the following week
One Top Feeder set of 10-15 Reps to approx. 2 RIR
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight/difficulty)
***In subsequent weeks, whenever the TOP FEEDER SET hits 15 reps, add difficulty to all sets the following week
Push-ups arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups (weight vest as needed)
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
——————–
D. Superset Movements x 2 work sets each:
Both movements are Lateral/Rear Delt focus
Barbell Upright Rows OR Lying Cable Upright Rows x 10-12 Reps
Prone DB “Y Raise” OR Cable “Y-Raise” x 12-20 Reps (light)
Rest 2-3 min
——————–
E. Standing Barbell Curls
Complete a set of 9-10 Reps with 2-3 reps from failure (approx. a 12-RM weight)
Rest a few minutes
Complete as many sets of 4 reps unbroken as possible (with only 15 seconds between sets)
There should be one failure point at the end
——————–
Day 3 – REST DAY
——————–
Day 4 – Lower Body (Hamstring/Glute Dominant)
Part A and B repeat week to week. Track these metrics
A. Hip Banded BARBELL RDL or TRAP BAR RDL
(last cycle we did this with DB’s for higher reps. Now we will do it heavier with a barbell)
Build to ONE TOP SET of 6-10 Reps
Rest a few minutes
Then complete backoff set of 10-15 Reps
+ Superset the FINAL SET ONLY with:
Seated Leg Curl OR Lying Leg Curl x 10-20 Reps (1-2 RIR this week)
(select movement and stay consistent week to week)
——————–
B. Kas Glute Bridge
(can also perform on Smith Machine or other “Glute” machine setup you prefer)
Using the same weight as the TOP 15 REP SET prior to Deload week, complete:
6 sets of 8 Reps
Rest only 30s between sets
In subsequent weeks, increase weight for ALL SETS, when the FINAL SET of 8 Reps has a solid 1 RIR
***Even though the ROM is SHORTER than a HIP THRUST, this movement is usually done MUCH LIGHTER than a thrust. The intention is to AVOID the thrust motion; instead SQUEEZE into extension!
——————–
C. Hand Supported DB Split Squat
Over 2-3 sets, build to a TOP SET of 8-10 Reps per leg
Rest 1-2+ min between legs as needed for recovery
Then complete a lighter set of 12-15 reps per leg (without full lockout of knee at top of rep)
——————–
D. Single-Leg Leg Extension
Complete 40 Reps per leg (80 reps total)
Start with a challenging set of 15 reps per leg
Rest ONLY while the opposite leg is working
——————–
E. As Many Reps as Possible in 90 seconds (Rest 90s) then repeat:
Weighted Plank x 45 seconds (heavy)
Reverse Crunches OR Roman Chair leg Raises x Max Reps in remaining time
——————–
F. Single-Leg Calf Raise (Deficit + DB as feasible)
One TOP SET of 8-10 reps per leg
Then 1-2 backoff sets of 10-12 reps (lighter, focus on deep stretch and contraction)
——————–
Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. One Arm DB Overhead Press (hand-supported)
Build to ONE TOP SET of 6-10 Reps per arm
Then complete backoff set of 10-15 reps per arm
Rest 2 min BETWEEN ARMS on all work sets
——————–
B. Alternate Movements x 3 sets each:
Keep the same weight for all 3 working sets.
Increase weight on any set that can reach the top of the rep range with 1-2 RIR left
Incline Barbell “Nose Crushers” x 8-12 Reps
Rest 1-2 min
Prone DB Lateral Raises x 10-15 Reps
Rest 1-2 min
Prone DB Spider “Hammer” Curls OR Preacher DB “Hammer” Curls x 8-12 Reps
(select movement and stay consistent week to week)
Rest 1-2 min
——————–
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
Rest 20-30 seconds
(Assisted) Pull-ups (see 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)
Machine Assisted Pull-ups
——————–
D. Superset Movements x 1 work set:
DB Fly (pause at stretch) x 12-15 Reps
Inverted Rows OR Prone DB Row x 8-20 Reps
——————–
E. Finisher Complex x 2 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
——————–
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 or Bike Cals in remaining time
(max shuttle runs if no rower or bike available)
——————–
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!
——————–
C. Walk 1-2 miles as desired
———————–
Day 7 – REST DAY
——————–
[/wcm_restrict]