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This is Week 2 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
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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)
***Note decrease in reps across all work sets from prior week
Build to ONE TOP SET of 5-8 Reps
Rest a few minutes
Then complete backoff set of 8-12 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)
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Continue progression from prior week
(Increase challenge from prior week due to slight decrease in rep targets for top set)
One Top Feeder set of 10-15 Reps to 1-2 RIR
Rest 30-45s
Complete another tough set to approx. 1-2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 0-1 RIR (same weight/difficulty)
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C. Select Ham/Glute Dominant Movement for your level:
Complete TWO WORK SETS within the target rep range for your chosen movement
Complete 1-2 warm-up sets prior to work sets
Glute-Ham Raise x 5-10 Reps
OR
Weighted Hip Extensions x 8-12 Reps
(also can use 45-degree hip extension if available)
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D. Barbell Hip Thrust (10s iso hold)
(also ok to use a Smith Machine or Hip Thrust machine of choice)
Reps 4-3-2 (increasing weight each of three sets)
*There is a 10s pause at the top on EVERY REP
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E. 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 (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 5-8 Reps
Then complete backoff set of 8-12 Reps
***Note decrease in reps across all work sets from prior week
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
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B. Wide Grip Pulldowns
(grip of choice; stay consistent week to week)
Continue progression from prior week
(Increase challenge from prior week due to slight decrease in rep targets for top set)
One Top Feeder set of 8-12 Reps to approx. 1-2 RIR
Rest 30-45s
Complete another tough set to approx. 1-2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 1-2 RIR (same weight/difficulty)
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C. Push-ups (options below) OR Machine Chest Press (of choice)
(select movement and stay consistent week to week)
Continue progression from prior week
(Increase challenge from prior week due to slight decrease in rep targets for top set)
One Top Feeder set of 8-12 Reps to approx. 1-2 RIR
Rest 30-45s
Complete another tough set to approx. 1-2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 1-2 RIR (same weight/difficulty)
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)
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D. Face-Down Prone DB “Swings”
3 sets of 20-30 Reps
(use approx. DOUBLE the weight for a set of 15 reps full lateral raise)
+ Superset the FINAL SET ONLY with:
DB Upright Rows x 8-15 Reps
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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 (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)
***Note decrease in reps across all work sets from prior week
Build to ONE TOP SET of 5-8 Reps
Rest a few minutes
Then complete backoff set of 8-12 Reps
Seated Leg Curl OR Lying Leg Curl x 10-20 Reps (1 RIR this week)
(select movement and stay consistent week to week)
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B. Kas Glute Bridge
(can also perform on Smith Machine or other “Glute” machine setup you prefer)
NO CHANGE TO REP SCHEME ON THIS SEQUENCE
Continue progressing from prior week.
In subsequent weeks, increase weight for ALL SETS, when the FINAL SET of 8 Reps has a solid 1 RIR
6 sets of 8 Reps
Rest only 30s between sets
***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!
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C. Leg Press OR Hack Squat
After a couple warm-up sets, complete ONE TOP SET of 10-12 Reps
Rest a few minutes
Then complete 5-6 Reps unbroken At the Top Of Every Minute x 5-6 minutes
(use same weight as 10-12 rep top set)
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Pick a moderate weight, where you feel like you can go 20-30 steps (10-15 per leg) without stopping to pause/rest (consistent movement).
Then execute ONE SET TO TECHNICAL FATIGUE with that load
Even if you exceed or fall shy of the target rep range, just go until you literally cannot complete reps without compromising form.
For QUAD FOCUS, shorter steps, knee over toe as much as possible at bottom
For GLUTE FOCUS, longer steps, vertical shin at bottom
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E. Superset Movements x 2 sets each:
Weighted Hanging Knee Raises x 6-12 Reps
Bicycle Crunches (controlled tempo) x 12-24 Reps (6-12/side)
Rest 2-3 min between rounds
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F. Standing Calf Raise machine
2 sets of 8-12 Reps, weighted
1 set of 10-15+ with 30-40% less weight than top sets
ALL SETS WITH TEMPO = 2-3 sec at the “deep stretch” position, and 1-2 sec at the top “contraction”
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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)
***Note decrease in reps across all work sets from prior week
Build to ONE TOP SET of 5-8 Reps per arm
Then complete backoff set of 8-12 reps per arm
Rest 2 min BETWEEN ARMS on all work sets
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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
***Note decrease in reps across all work sets from prior week
Incline Barbell “Nose Crushers” x 7-10 Reps
Rest 1-2 min
Prone DB Lateral Raises x 9-12 Reps
Rest 1-2 min
Prone DB Spider “Hammer” Curls OR Preacher DB “Hammer” Curls x 7-10 Reps
(select movement and stay consistent week to week)
Rest 1-2 min
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C. Flat DB Bench Press
Over 2-3 sets, build to ONE TOP SET of 10-12 Reps
Note weight for Part E
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D. Neutral Grip DB Seal Rows OR Chest Supported T-Bar Rows
Over 2-3 sets, build to ONE TOP SET of 10-12 Reps
Note weight for Part F
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E. Superset Movements x 2 sets each:
Incline DB Flies (pause stretch) x 10-15 Reps
10-15 seconds to adjust bench to flat
Flat DB Bench Press x Max Reps unbroken at 60% of Part C weight
Rest 2-3+ min
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F. Superset Movements x 2 sets each:
Straight Arm Pulldowns x 12-20 Reps
Rest 10-15 seconds transition
Neutral Grip DB Seal Rows OR Chest Supported T-Bar Rows x Max Reps unbroken at 60% of Part C
Rest 2-3+ min
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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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