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This is Week 2 of the Linear Periodization “Enhanced” Training Cycle. Please read the 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.
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 10-12 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 12-15 Reps
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C. Barbell Hip Thrusts OR Smith Machine Hip Thrusts (with or without band)
Reps 20-15-10
All sets with the same weight (weight used for 20-reps unbroken)
Rest just long enough to complete the next rep target unbroken
(I’d assume around 60-sec is a good estimate for rest)
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D. Sissy Squats OR STOP Leg Extensions
One set of 15-25 reps close to failure
Rest 30s
Then one additional tough set (goal for approx. 50% of reps from top set)
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E. One Round Ab Sequence:
Weighted Plank x 30-45 seconds unbroken
Lying Leg Raises with hip thrust x Max Reps in 30 seconds
Rest 2-3 min
Decline Sit-ups x Max Reps in 30 sec
Rest 15s transition
Burpee Toe Touches x Max Reps in 30 sec
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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 12-15 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 12-15 Reps
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C. Alternate Supersets x 3 Rounds:
Each round, reps decrease and add weight (start light so final set is the challenging one).
20-25 reps first set, 15-20 reps second set, and 10-15 reps third set
Push-ups
(adjust elevation of barbell in rack for difficulty, and obviously avoid weight unless needed)
Prone DB Spider “Hammer” Curls
Rest 2-3 min
Prone DB Lateral Raises
DB Upright Rows
Rest 2-3 min
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D. Superset x 2 sets each:
Strict Pullups OR Machine-Assisted Pull-ups x 12-20 Reps
Dips OR Machine-Assisted Dips x 12-20 Reps
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)
3 sets of 10-12 Reps
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B. Low Bar Good Mornings
(or can use “Safety Squat Bar” if you have the option)
3 sets of 10-12 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. Leg Press
4 sets of 10-15 Reps
Increase weight each set such that the first set is basically a warm-up and the final set is the most challenging
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D. STOP Lying Leg Curls
1 x 10-15 Reps (lighter warmup)
1 x 15-20 Reps (challenging, close to failure)
+ Rest 30s
Then complete additional tough set (goal for approx. 50% of reps from 15-20 rep set)
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E. Standing Calf Raise Machine
1 x 12-15 (lighter warm-up)
2 x 8-12 (heavy/challenging)
Each rep focus on deep stretch at bottom, and REACHING at the top
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F. Superset x 2 sets each:
Barbell Ab Rollouts x 6-12 Reps
Weighted Sit-ups (DB on/above chest) 4-8 Reps
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 10-12 Reps
Pull-ups Scaling Options to meet rep range targets
Machine-Assisted Pull-ups
Rack Pull-ups
Rack Pull-ups (foot assisted)
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B. Alternate Movements x 3 sets each:
Dips (weighted as needed) OR Machine-Assisted Dips x 10-12 Reps
Rest 1-2 min
Dead-Stop DB Lateral Raise x 15-20 Reps
Rest 1-2 min
Preacher Curls (EZ or Barbell) OR Machine Preacher Curls x 15-20 Reps
(choose movement and stay consistent week to week)
Rest 1-2 min
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C. Alternate Movements x 3 sets each:
First set lighter, then two heavier sets
Flat Barbell Bench Press x 10-15 Reps
Rest 1-2 min
Reverse Fly Machine (Rear Delts) x 15-20 Reps
Rest 1-2 min
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D. 2 Rounds:
Both movements for 12-20 Reps. Target 15-20 on first set and expect reps to drop
Incline DB Tricep Extensions (one DB)
Rest 30s
Incline DB Curls
Rest 30s
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Day 6 – OPTIONAL Conditioning Day
A. One Round:
40 DB/KB Deadlifts (one per hand)
40 Box Jump overs
40 Lying Leg Raises (ADV decline/ghd raises)
40 Burpees
40 Wall-Balls (scale as light DB thrusters if needed)
200m Farmers Carry
40 DB Snatches (alternate arms)
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B. As Many Reps as Possible in 12 Minutes:
Sustainable pace!
1200/900m Row (male/female)
2400/1800m Bike (male/female)
Max Shuttle Runs in remaining time (30 ft each way)
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Day 7 – Rest + Walk 10k steps
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