[wcm_restrict]
Click Here To Join
———————
This is Week 4 of the Intensity over Volume cycle. Please read the linked Blog to learn more about the current programming.
This is the FINAL WEEK BEFORE DELOAD, so we will look to push sets to 0-1 failure (unless specified otherwise). This will provide you a tangible assessment of effort in the weeks leading up to now. It will also provide you a metric to try and “exceed” during the final week of the next mesocycle.
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)
——————–
Continue progression from prior week
***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 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)
——————–
C. Ham/Glute Giant Set Sandwich x 3 total rounds:
***If in a crowded gym and can’t giant set three movements, then do all the hip thrusts first, followed by supersets of leg curl to RDL as a separate section
Complete 1-2 progressive “ramp-up” rounds, where reps and effort are lower, but you’re building a connection with the movement, and determining what weight to use for the work round(s).
Select 1 or 2 “work rounds” based on cumulative fatigue and subjective stimulus after ONE round.
***Start with “weak” or “off” leg first
Single Leg Hip Thrust x 8-12 Reps (B-stance or Unassisted)
Single Leg Lying Leg Curl x 10-15 Reps
Single Leg DB RDL x 8-12 Reps (B-stance or Hand-supported)
Rest 2-3 min
Repeat for STRONG LEG
Rest 2-3 min
——————–
D. Superset Movements x 2 sets each:
8-15 Reps Decline Lying Leg Raises
8-15 Reps Decline Sit-ups (weighted as feasible)
Rest 2-3 min between rounds
——————–
E. Standing Calf Raise Machine
3 sets of 8-10 Reps
2-3 sec at the “deep stretch” position, and 1-2 sec at the top “contraction”
——————–
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)
(select Row and stay consistent week to week)
Rest 2 min
——————–
B. Wide Grip Pulldowns
(grip of choice; stay consistent week to week)
Continue progression from prior week
***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. 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)
——————–
C. Push-ups OR Machine Chest Press (of choice)
(select movement and stay consistent week to week)
Continue progression from prior week
***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. 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)
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:
Decrease weight slightly for second set of Overhead Press (if needed to stay in rep range)
Seated DB Overhead Press OR Machine Overhead Press (of choice) x 6-10 Reps
Superset Seated DB Lateral Raises (slight fwd lean) x 10-15 Reps
Rest 2-3 min
——————–
E. For Each Movement, QUICKLY find a TOP SET OF 12 Reps for each:
Rest as needed to optimize performance
Incline EZ or Barbell Tricep Extensions
Incline DB Curls
Rest a few minutes
Then Complete 3-5 Rounds of 6 Reps for each movement:
Use same weight as 12-Rep TOP SET
No Rest between movements
If you fail to achieve 6 reps of either exercise before 5 rounds, it’s over!
Use the same diligent execution used during the TOP SET
——————–
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 (0-1 RIR this week)
(select movement and stay consistent week to week)
——————–
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!
——————–
C. Hack Squat OR Leg Press
2 work sets of 10-15 Reps
Will probably need at least 1-2 progressive warm-up sets
First working set to 1-2 Reps from technical failure
Second working set to 0-1 Reps from technical failure
——————–
D. Superset x 2 sets each:
Leg Extensions x 8-15 Reps
Heels Elevated Air Squats x deep burn with tempo shown in video
Rest 2-3 min
——————–
E. ABS GIANT Set x ONE ROUND:
Barbell Ab Rollouts x 8-12 Reps
Weighted Sit-ups (DB on/above chest) x 8-12 Reps
Reverse Crunches x deep burn with controlled tempo
——————–
F. Single-Leg Calf Raise (DB in hand of working leg)
One TOP SET of 10-12 Reps
+ Immediate drop all weight and continue accruing reps with BW
Rest 1-2 min
Then repeat for opposite leg
——————–
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.
Push to 0-1 RIR this week (usually 1-2 RIR)
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. Chest Supported Barbell Row OR T-Bar Row OR Seated Row
Build to ONE TOP SET of 10-12 Reps
Rest a few min
Then complete 2 sets of 12-20 Reps at reduced weight (standard rest between sets)
+ Immediately after the FINAL SET ONLY:
Rest 30 seconds, then complete one more additional set (goal for 50-60% of reps from buy-in set)
——————–
D. Chest GIANT Set x 3 total rounds:
Complete 1-2 progressive “ramp-up” rounds, where reps and effort are lower, but you’re building a connection with the movement, and determining what weight to use for the work round(s).
Select 1 or 2 “work rounds” based on cumulative fatigue and subjective stimulus after ONE round.
***If in a crowded gym and unable to do a GIANT set of three movements, then do the crossovers superset with push-ups first and then complete the “stretch” flies last as a separate section.
Cable Crossovers OR Machine Fly x 10-20 Reps
Push-ups x 6-12 Reps (variation as needed for rep range target; videos below)
DB Fly (pause at stretch) x 8-15 Reps
Rest 3+ min
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)
——————–
E. Lying Cable Face Pulls
With a weight you could do 15 unbroken, complete 40 Reps in as few sets as possible
Rest only 30s anytime you break
——————–
F. Standing Cable Curls
1 set of 12-15 Reps
+ Dropset (reduce weight 30% and continue accruing reps)
——————–
Day 6 – OPTIONAL Conditioning Day
A. One Round (15 min cap):
50-75 Cal Row
50 Full KBS
25 Burpee Pull-ups (ADV 25 Bar Muscle-ups)
———————–
B. Bike Intervals
***Note that as the work time decreases, the intensity/output should INCREASE
3 min on, 2 min off x 1 set
2 min on, 1 min off x 2 sets
1 min on, 1 min off x 3 sets
40 sec on, 1:20 off x 4 sets
20 sec on, 1:40 off x 5 sets
———————–
[/wcm_restrict]