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This is Week 4 of the Linear Periodization “Enhanced” Training Cycle. This is the final week before DELOAD, and also the final week of this specific “target rep range” for the repeating movements.
Please read the Blog to learn more about the current programming and what to expect in the upcoming mesocycle after deload.
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. Superset Movements x 2 sets each:
Both are working sets, so ramp-up as needed prior
Front-Rack Front-Foot Elevated Split Squats x 8-12 reps (weak leg)
Single Leg Hamstring Curl x 10-15 Reps (weak leg)
(video shows kneeling, but lying or seated are fine, too)
Rest 2 min
Repeat for opposite leg
Rest 2 min
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D. Alternate Paired Supersets x 2 Rounds:
Weighted Situps (DB on/above chest) x 6-10 Reps
Lying Leg Raises (with hip thrust) x 8-15 Reps
Rest 2-3 min
Hanging Oblique Knee Raises (side to side) x 10-16 Reps (5-8/side)
Deck Squats x Max Reps in 30 seconds
(use hand as assistance off ground if needed)
Rest 2-3 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 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. Rack Pull-ups (weighted as feasible) OR Pulldowns (neutral or pronated grip)
Build to a top weight/difficulty for 2 sets of 6-8 Reps
+ Immediately after the FINAL SET ONLY, drop the weight (or move to a slightly easier variation)
Continue accruing reps with the easier variation to technical failure
Scale as needed to meet target rep ranges:
Rack Pull-ups (no weight)
Rack Pull-ups (foot assisted)
Machine-Assisted Pull-ups
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D. Smith Machine Upright Row
Reps 15-12-9 (increasing weight)
+ Superset the FINAL SET ONLY with:
DB Z-Press OR Smith Machine Z-Press x 6-10 Reps
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E. Push-ups x 1 set
Choose a challenging variation where you’ll reach failure somewhere in the 10-20 rep range
Hands-Elevated to scale
Make more difficult with dynamic/clapping push-ups
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F. Alternate Movements x 2 Rounds:
One-Arm KB or DB Tate Press – 2 sets of 8-10/arm (heavy); final set 15-20 reps (light)
Rest 1 min between arms and between exercises
Seated Cable Curls (elbows in front) – 2 sets of 8-10 Reps (heavy); final set 15-20 reps (light)
Rest 1 min between arms and between exercises
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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. Hack Squat (if not used on Day 2) OR Leg Press
Complete sequence as follows:
Complete one “tough” set of 15-20 Reps
Rest 30-45 seconds
Complete another tough set (goal for 50-60% reps from first set)
Rest 30-45 seconds
Complete one more tough set (goal for around the same as prior set)
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D. Alternate Movements x 2 sets each:
Both sets are working sets, so ramp-up as needed prior
Barbell Hip Thrusts x 6-8 Reps first set, then 12-15 reps second set
Rest 2 min
Cable Crunches x 10-15 Reps
Rest 2 min
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E. Alternate Movements x 2 sets each:
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) (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 5 sets each:
For each exercise, complete the first and last sets lighter (15-20 reps) and complete the three middle sets heavier (8-15 rep range)
DB Fly/Press Hybrid
Rest 2 min
Bentover DB Rows (one per hand) OR Seated Cable Rows
Rest 2 min
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D. Alternate Movements Every Min x 8 Min (4 Rounds):
Standing Barbell Curls x 8-10 Reps (with 15+ rep weight)
Lying Cable Face Pulls x 12-15 Reps (with 20+ rep weight)
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Day 6 – OPTIONAL Conditioning Day
A. One Round:
50/40 Cal Row (male/female)
10 Burpee Box Jumps
50 second Plank on Rings/TRX (or weighted on ground as needed)
10 Burpee Box Jumps
50 Goblet Squats
10 Burpee Box Jumps
50 Russian KBS
10 Burpee Box Jumps
50 Sit-ups
10 Burpee Box Jumps
50/40 Cal Row (male/female)
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B. Bike
Bike 60 seconds at 95% effort sustainable
Rest 3-5 min
Bike 60 seconds on, 60 seconds off for 6 sets
Goal is to sustain 10-15% less “metric of choice” as completed above in the initial 60-sec bout.
*So if you achieved 500m at 95% effort, you would try to achieve 425-450m in every set thereafter
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