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This is Week 3 of the SECOND 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. 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 7-9 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 9-12 Reps
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C. Back-Rack Split Squats (no elevation)
Quickly find a tough weight for 8-10 Reps Per leg (Rest equally between legs)
Complete reps with no rest/pause at top of rep so that you avoid creating an opportunity to recover at the top of reps (also will keep weights a bit lighter potentially)
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D. One Round:
Use 50-60% of the weight from top set in Part C
Rest as needed between movements as determined by equipment availability
40 Reps Back-Rack Split Squats (no elevation) (alternate legs every 10 Reps)
40 Reps Russian KBS OR Cable Pull Through (all hams/glutes) (break into sets of 10-15 Reps)
40 Reps Medball Throw Sit-ups (break into sets of 6-12 Reps)
(weighted situps are ok in lieu of medball throw)
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E. Alternate x 2 Sets each:
Reverse Crunches x 10-20 Reps
Rest 1 min
Seated Calf Raises x 12-20 Reps
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 8-10 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 9-12 Reps
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C. Strict EZ/Barbell Upright Rows OR Smith Machine Upright Row
Build quickly to one top set of 12-15 Reps
Rest a few min and reduce weight slightly, then complete:
One set of 15-20 reps to 1-2 RIR
Rest 30s
Additional set (same weight) to 1-2 RIR
Rest 30s
Final set (same weight) to 1-2 RIR
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D. DB Fly/Press Hybrid
Build to one top set of 10-15 Reps to 2-3 RIR
Rest a few minutes and complete that same weight again to 2-3 RIR
+ IMMED AFTER THE FINAL SET ONLY….
continue set with “Flat DB Press” to 1-2 RIR
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E. Alternate Movements Every Min x 16 Min (4 Rounds):
Remember to keep resistance light since rest periods are incomplete
One-Arm Cable Kickbacks x 10-15 Reps (weak arm)
One-Arm Cable Kickbacks x 10-15 Reps (strong arm)
Alternating DB Curls x 12-20 Reps (6-10 per arm)
Straight Arm Pulldowns x 12-15 Reps
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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 7-9 Reps
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B. Low Bar Good Mornings
(or can use “Safety Squat Bar” if you have the option)
3 sets of 7-9 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. Complete Sequence x 2 Rounds:
Both rounds are “work rounds” so warm-up prep as needed prior
Alternating Front-Rack Reverse Lunge x 16-24 Reps (8-12 per leg)
Rest 2-3 min
Hanging Leg Raises OR Hanging Knee Raises x 8-12 Reps
Superset (rest 15-20s for setup/transition) with:
Weighted Plank Hold x 30-45 seconds
Rest 2-3 min
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D. Alternate Ham/Quad movements x 2 sets each:
Lying (or seated) Leg Curls x 8-12 Reps
Rest 1-2 min
STOP Leg Extensions x 10-15 Reps
Rest 1-2 min
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E. Lying Windshield Wipers
2 sets of 16-24 Reps (8-12/side; ADV use decline, or scale w/bent knees)
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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 7-9 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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Alternate Movements x 3 sets each:
Dips (weighted as needed) OR Machine-Assisted Dips x 7-9 Reps
Rest 1-2 min
Dead-Stop DB Lateral Raise x 12-15 Reps
Rest 1-2 min
Preacher Curls (EZ or Barbell) OR Machine Preacher Curls x 12-15 Reps
(choose movement and stay consistent week to week)
Rest 1-2 min
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C. Chest Supported Wide Row + Neutral Grip Row Sequence
4 sets of 8-10 reps of each (16-20 reps total)
Increase weight each set with the final 2 sets at the same top weight
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D. Alternate Movements x 3 sets each:
Chest Press Machine (of choice) x Reps 20-15-10 (increasing weight to one top set)
Rest 2 min
Leaning One-Arm DB Curl x 10-15 Reps (per arm)
Rest 2 min after both arms
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Day 6 – OPTIONAL Conditioning Day
A. Climb as High as Possible in 22 Min:
Man-Makers x Reps 1-2-3-4-5 etc…
5 Box Jump Overs
10 Cal Row
Devils Press x Reps 1-2-3-4-5 etc…
5 Box Jump Overs
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B. Bike
10 min steady/sustainable
Rest 5 min
5 min slightly harder effort
Rest 3 min
2 min Hard effort
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Day 7 – Rest + Walk 10k steps
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