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Checkout the blog on the NEW “Daily Undulating Periodization” Cycle starting next week
This is Week 4 of the THIRD AND FINAL MESOCYCLE in the Linear Periodization “Enhanced” Program.
This is the FINAL WEEK in the entire programmed MACROcycle. Therefore, we will be conducting a series of “max reps” tests for many of the repeating movements.
You should look to complete all movements with 0-1 “RIR” (reps in reserve”). This means that you complete the FINAL REP that you can make, and possibly attempt a rep you are not sure you will make (always with perfect technique being the standard).
How to properly ramp-up to a TOP SET:
Goal = Minimize fatigue while priming the muscles and movements for optimal performance
EXAMPLE (assuming an RDL goal of 365 lbs for 5-8 Reps)
*Obviously a lower weight “work set” would require less ramp-up, but the principles hold
135×10
225×6
275×4
325×2-3
365# work set(s)
Next week will be the “intro/preparatory” Deload week for the new training cycle!
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Day 1 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Barbell RDL
Build to ONE TOP SET @ 0-1 RIR for 5-8 Reps
Then complete 2 backoff sets for 5-8 Reps with 10% less then 20% less than top set
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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)
Build to ONE TOP SET @ 0-1 RIR for 6-9 Reps
Then complete 2 backoff sets for 6-9 Reps with 10% less then 20% less than top set
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D. 3 Rounds:
Select a weight/difficulty where you *could* perform 6-8 more reps than the target range
The objective is to rest minimally, and fatigue will accumulate such that the final round should be quite challenging
Front Foot Elevated DB Split Squat (quad focus) x 8-10 Reps (weak leg)
Single Leg Hamstring Curl x 10-15 Reps (same leg)
Repeat for opposite leg
Start the next round
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D. Alternate Movements x 3 sets each:
Barbell Hip Thrusts (or Hip Thrust machine of choice) x 6-10 Reps (increasing weight each set)
Rest 2 min
Barbell Ab Rollouts x 6-12 Reps
Rest 2 min
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E. Lying Leg Raises (with hip thrust)
Select an UNBROKEN number of reps to complete at the top of each minute for 4-5 minutes
Goal to hit the same number each time
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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)
Build to ONE TOP SET @ 0-1 RIR for 4-7 Reps
Then complete 2 backoff sets for 4-7 Reps with 10% less then 20% less than top set
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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)
Build to ONE TOP SET @ 0-1 RIR for 6-9 Reps
Then complete 2 backoff sets for 6-9 Reps with 10% less then 20% less than top set
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C. Smith Machine Upright Row
Quickly build to a TOP SET of 8-10 Reps
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D. Superset Movements x 3 sets each:
Smith Machine Upright Row x 10-15 Reps @ 60-70% of Part C
Push-ups x 15-25 Reps UNBROKEN (see notes below)
Rest 2-3 min
To scale push-ups, elevate hands (barbell in squat rack = best option)
Increase difficulty with dynamic/clapping push-ups, or elevating feet, vest, parallettes etc… as needed
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E. Alternate Movements x 3 sets each:
Both Movements for Reps 20-15-10 (increasing weight)
EZ/Barbell Spider Curls
Rest 1-2 min
Incline DB Tricep Extensions (one DB)
Rest 1-2 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)
Build to ONE TOP SET @ 0-1 RIR for 4-7 Reps
Then complete 2 backoff sets for 4-7 Reps with 10% less then 20% less than top set
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B. Low Bar Good Mornings
(or can use “Safety Squat Bar” if you have the option)
Build to ONE TOP SET @ 0-1 RIR for 5-8 Reps
Then complete 2 backoff sets for 5-8 Reps with 10% less then 20% less than top set
***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. Hack Squat (if not used on Day 2) OR Leg Press
Build to and complete a TOP set of 15-20 Reps
Rest a few minutes and move to part D
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D. 2 Rounds:
Minimal rest between movements
Rest to recover after each round
Hack Squat or Leg Press x 10-12 Reps (same weight as Part C)
STOP Seated Leg Curls (or Lying Leg Curls) x 10-15 Reps
Heels Elevated Air Squat x 1-2 RIR @ 30X0 tempo (3-sec descent, no pause/rest at top)
Rest 2-3 min
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E. 2-3 Rounds
Weighted Hanging Knee Raises x 6-12 Reps
Rest 1-2 min
Standing Calf Raise (stretch bottom, contract at top) x 10-15 Reps
Rest 1-2 min
V-ups (scale as Reverse Crunches) x 10-20 Reps
Rest 1-2 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)
(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
Build to ONE TOP SET @ 0-1 RIR for 4-7 Reps
Then complete 2 backoff sets for 4-7 Reps with 10% less then 20% less than top set
Pull-ups Scaling Options to meet rep targets
Machine-Assisted Pull-ups
Rack Pull-ups
Rack Pull-ups (foot assisted)
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B. Alternate Movements x 3 sets each:
For each exercise:
Build to ONE TOP SET @ 0-1 RIR for rep target below
Then complete 2 backoff sets for same reps Reps with 10% less then 20% less than top set
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
(choose movement and stay consistent week to week)
Rest 1-2 min
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C. Alternate Movements x 3 sets each:
Complete ramp-up sets as needed for each exercise prior to beginning (first work set is heaviest set)
Bentover DB Rows (one per hand) x Reps 8-10, then 10-15, then 15-20 (decreasing weight each set)
Rest 2 min
Incline DB Bench Press (pause bottom) x Reps 5-10-15 (decreasing weight each set)
Rest 2 min
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D. Superset Movements x 2-3 sets each:
Drag Curls x 12-20 Reps
Lying Cable Face Pulls x 12-20 Reps
Rest 1-2 min
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Day 6 – OPTIONAL Conditioning Day
A. One Round:
30 Devils Press
30 Cal Row
Rest 3 min
30 Burpee Box Step-ups (DB in each hand)
30 Cal Row
Rest 3 min
30 Burpee DB Squat Cleans
30 Cal Row
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B. 2 Rounds:
15 Weighted Decline/GHD Sit-ups
20 Shuttle Runs (30 feet “there and back) = 2 reps)
25m (75-80 feet) Walking Lunge (no weight)
30m Uneven Carry (one KB down, one on shoulder)
30m Uneven Carry (opposite for return trip)
Rest 2-3 min between rounds
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Day 7 – Rest + Walk 10k steps
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