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This is Week 1 of the SECOND MESOCYCLE in the Intensity over Volume 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 ~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)
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)
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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)
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C. Weighted Hip Extensions OR 1 and 1/2 DB RDL
(select the RDL only if you will have issues in a crowded gym implementing the FINAL ROUND SUPERSET of Hip Extensions with Hip Thrusts)
3 sets of 8-12 Reps
1-2 progressive sets, then 1-2 top sets
+ Superset the FINAL SET ONLY with:
Barbell Hip Thrust x 4 sets of 6 Reps (with 15-20s rest between)
(use a weight where you *could* get 12 reps unbroken)
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D. Decline Sit-ups (weighted as feasible)
Reps 20-15-10 (increasing weight/difficulty each set)
+ Superset the FINAL SET ONLY with:
Hanging Knee Raises x 10-20 Reps
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E. Single-Leg Calf Raise (unweighted for pretty much everyone)
Reps 10-9-8-7-6
Alternate legs, and rest only while the opposite leg is working
If you use tempo and purposeful movement, this should be plenty of work!
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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 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
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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)
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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)
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D. Barbell Upright Rows OR Lying Cable Upright Rows
3 sets of 12-15 Reps (increasing weight to ONE TOP SET)
+ Superset the FINAL SET ONLY with:
Seated DB Lateral Raises (slight fwd lean) x 10-15 Reps
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E. Standing Barbell Curls
Build QUICKLY (limit fatigue) to find a tough set of 12 Reps
(with a weight you could achieve approx 15 reps)
Rest 3 min after final TOUGH set and then:
6-8 Reps At Top of Every Min x 4-5 minutes (using the same weight as top 12-rep set)
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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)
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)
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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!
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C. Alternate Legs for “Single Leg” Supersets:
Complete ONE TOP WORK SET (add 1-2 warm-up sets with low reps if needed)
Hand Supported DB Split Squat x 8-12 Reps (weak leg)
(quad focus, knee over toe, shorter stance length)
Single-Leg Leg Extension x 10-15 Reps (same leg)
Rest 2-3 min
Repeat for opposite leg
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D. Lying Leg Raise (weighted as feasible; DB between feet)
2 x 10-15 Reps
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E. Giant Abs Set x 2 Rounds:
Weighted Plank x 45-60 seconds (challenging unbroken)
Reverse Crunches OR Roman Chair leg Raises x 10-20 Reps
Weighted Plank x 50% of the weight from first set (goal to stop 5 sec shy of failure)
Rest 2-3 min
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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)
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
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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
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
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C. Superset Movements x 2 sets each:
Pull-ups are 5-8 Reps heavy for the first set. Then you will have fatigue from the Rows, and will need to choose an easier/lighter pull-up variation for a second set of 10-15 Reps
Weighted Pullups
(neutral or rotational handles if possible; see scaling options below)
45-Degree Torso Bentover Barbell Rows x 8-12 Reps
Rest 2-3+ min
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Machine Assisted Pull-ups
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D. (weighted) Dips OR Assisted Dip Machine
2 x 6-12 Reps
+ Superset the FINAL SET ONLY with:
DB Fly (pause at stretch) x 8-12 Reps
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E. Alternate “Incline” Movements x 3 sets each:
Incline DB Curls x 10-15 Reps
Rest 1 min
Face-Down Prone DB “Swings” x 20-30 Reps
(use approx. DOUBLE the weight you would use for a set of 15 lateral raises)
Rest 1 min
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Day 6 – OPTIONAL Conditioning Day
A. Reps 10-20-30-20-10 For Time (20 min cap):
Shuttle Runs (30 feet each way) “there and back” = 2 reps
Burpees
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B. Rowing (or Bike) Intervals (28 min total time, including rest):
Increase intensity/output as work time decreases
3 min (rest 2 min) x 1 set
2 min (rest 2 min) x 2 sets
1 min (rest 2 min) x 3 sets
30 seconds (rest 1 min) x 4 sets
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Day 7 – REST DAY
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