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This is Week 2 of the THIRD AND FINAL MESOCYCLE in the Linear Periodization “Enhanced” Program.
Please read the Blog to learn more about the current programming.
The one major change you will notice this mesocycle, is that the rep targets for the repeating movements have decreased AGAIN. This means you should add weight to ensure challenging sets within the target rep range.
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.
In general, you should start this “week 1” with about 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 (10-12 Rep Range)
Week 1 = 100×12-11-10
Week 2 = 105×12, 100×12-11
Week 3 = 110×11, 105×11, 100×12
Week 4 = 110×12, 105×12-11
Read the blog all about Progression and Overload
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Day 1 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Barbell RDL
3 sets of 5-8 Reps
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B. Hack Squat OR “Quad Dominant” Squat Machine of choice OR Foam Roller/Slider DB Hack Squats
(choose movement and stay consistent week to week)
3 sets of 6-9 Reps
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C. Superset Single-Leg Movements x 2 rounds:
*Both are “work rounds” so ramp up Split Squat as needed prior
Rear-Foot Elevated DB Split Squat (one DB) x 8-10 Reps (weak leg)
Single Leg Hamstring Curls (lying or seated) x 12-15 Reps (same leg)
Rest 2 min
Repeat for Opposite leg
Rest 2 min
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D. Alternate Movements at the top of Every Min x 6 Min (3 Rounds):
Lying Leg Raises with hip thrust x 10-15 Reps
Burpee Toe Touches x Max Reps in 30s (rest 30s)
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E. Alternate Movements x 2 sets each:
Decline or weighted Sit-ups x 8-12 Reps
Rest 1 min
Deficit Calf Raise x 6-12 reps
(no weight, each rep deep stretch/pause for 2-3s at bottom and 1-2s at top contraction)
Rest 1 min
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Incline “pause” Barbell Bench OR Incline “Pause” Chest Press Machine (of choice)
(choose movement and stay consistent week to week)
3 sets of 4-7 Reps
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B. One Arm DB “sweep” Rows (knee on bench) OR One Arm Machine Row (of choice)
(cues are in video description for “Sweep” Rows)
3 sets of 6-9 Reps
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C. Alternate Movements x 2 rounds:
Both are “work rounds” so ramp up as needed prior
Rack Pull-ups OR Machine-Assisted Pull-ups x 6-10 Reps
Rest 2 min
Decline Push-ups x 8-15 Reps
(Use flat ground or elevate hands to adjust difficulty as needed)
Rest 2 min
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D. Alternate Paired Supersets x 2 Rounds:
Prone DB Lateral Raises x 10-15 Reps
Slightly Bentover DB Upright Rows x 10-15 Reps
Rest 2 min
Prone DB Spider “Hammer” Curls x 10-15 Reps
Incline DB Tricep Extensions x 10-15 Reps
Rest 2 min
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Day 3 – Rest + Walk 10k steps
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Day 4 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Squat (of choice) (select movement and stay consistent week to week)
1. Back Squats (Low or High bar)
2. Back Squat (pause, heels elevated)
3. Safety Squat Bar (standard or pause with heels elevated)
3 sets of 4-7 Reps
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B. Low Bar Good Mornings
(or can use “Safety Squat Bar” if you have the option)
3 sets of 5-8 Reps
***I find this movement much more productive with LOW BAR position. The high bar position seems to make it more of a low back and midline stability movement as opposed to glutes/hamstrings
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C. STOP Leg Extensions
One TOP SET of 8-12 Reps to 1-2 RIR
+ Dropset immediately after
(Reduce weight 25-35% and continue accruing reps until difficulty matches the same 1-2 RIR of top set)
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D. STOP Seated Leg Curls (or Lying Leg Curls)
One TOP SET of 8-12 Reps to 1-2 RIR
+ Dropset immediately after
(Reduce weight 25-35% and continue accruing reps until difficulty matches the same 1-2 RIR of top set)
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E. Alternate Movements x 2 sets each:
Barbell Hip Thrusts x 6-10 Reps (heavy, but controlled; 1-sec pause top of each rep)
Rest 1-2 min
Single-Leg Calf Raise (DB in hand of working leg) x 8-12 Reps per leg
Rest 1-2 min
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F. Superset Movements x 2 sets each:
Barbell Ab Rollouts x 6-12 Reps
Weighted Sit-ups (DB on/above chest) x 5-10 Reps
(this is meant to be tough AFTER the rollouts, but it’s totally acceptable to avoid weight if that is what is needed for you to keep quality technique for 5-10 Reps of Sit-ups)
Rest 2-3 min
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Day 5 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Strict Pullups OR Rack Pull-ups (weighted as needed) (scaling below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
*If you opt for Rack Pull-ups, you can add weight as shown in video if needed for rep range targets
3 sets of 4-7 Reps
Pull-ups Scaling Options to meet rep targets
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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B. Alternate Movements x 3 sets each:
Dips (weighted as needed) OR Machine-Assisted Dips x 5-8 Reps
Rest 1-2 min
Dead-Stop DB Lateral Raise x 8-10 Reps
Rest 1-2 min
Preacher Curls (EZ or Barbell) OR Machine Preacher Curls x 8-10 Reps
Rest 1-2 min
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C. Flat Barbell Bench Press
Build to a challenging set of 5-8 Reps
(this will be lower than you expect due to fatigue from dips in part B)
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D. Superset x 2 sets each:
Flat Barbell Bench Press x 2 RIR with 70-75% of top weight from Part C
Seated DB Curls x 8-12 Reps
Rest 2-3 min
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E. Alternate Movements x 2 sets each:
Seated Overhead DB Tricep Extensions x 10-15 Reps
Rest 1 min
Prone DB Face Pulls x 15-20 Reps
Rest 1 min
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Day 6 – OPTIONAL Conditioning Day
A. 40 Minutes of consistent movement
NO redline or excessive “pain face”
In absence of “Bike and/or rower” substitute a 200m run for each
14 Cal Row
7 Burpee Deadlifts with DB or KB in each hand
14 Cal Bike
7 Burpee Box Jumps
14 Shuttle Runs (30ft “there and back” = 2 reps)
7 DB Snatches per arm (14 reps total; alternating arms each rep)
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Day 7 – Rest + Walk 10k steps
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