[wcm_restrict]
Click Here To Join
———————
This is Week 4 of the SECOND MESOCYCLE in the Linear Periodization “Enhanced” Program. 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.
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 “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
———————–
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
———————–
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
———————–
C. Front Foot Elevated DB Split Squat (quad focus)
Build to one tough set of 8-10 Reps per leg
———————–
D. Barbell Hip Thrusts (or Hip Thrust machine of choice)
Build in weight to a top set of 10 Reps (challenging)
From the moment that top set is complete, try to get to 25 total reps as quickly as possible
(this means 15 additional reps after the first 10).
Rest only 10-15 seconds between sets, and expect to make 2-4 reps each set as you chip away
———————–
E. Alternate Movements x 2-3 sets each:
One light set + 2 work sets, or just 2 work sets
Barbell Ab Rollouts 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
———————–
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
———————–
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
———————–
C. Push-ups
Choose a challenging variation where you’ll reach failure somewhere in the 15-25 rep range
Hands-Elevated to scale
Increase difficulty with dynamic/clapping push-ups, or elevating feet, vest, parallettes etc…
Complete the one TOP SET in the 15-25 Rep range to 1-2 RIR
Rest 45s
Additional set to 1-2 RIR
Rest 45s
Additional set to 0-1 RIR
———————–
D. Alternate Movements x 2 sets each:
Keep weights in 2-3 RIR range, and minimize fatigue accumulation in this part
Smith Machine Upright Row x 10-15 Reps
Rest 1 min
One-Arm KB Tate Press x 8-12 Reps per arm
Rest 1 min
———————–
E. Pulldowns (neutral or pronated grip)
For 4-5 Minutes, at the top of every minute, complete 6-10 Reps
Rest remainder of minute
Select a where you *could* perform 12-20 reps “fresh” as fatigue will accumulate
———————–
F. Seated Cable Curls (elbows in front)
Complete the one TOP SET in the 15-25 Rep range to 1-2 RIR
Rest 30-40s
Additional set to 1-2 RIR
Rest 30-40s
Additional set to 0-1 RIR
———————–
Day 3 – Rest + Walk 10k steps
———————–
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
———————–
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
———————–
C. Alternate Movements x 3 sets each:
First set lighter ramp-up, then 2 work sets
Hack Squat (if not used on Day 2) OR Leg Press
+ Immediately after the LAST SET ONLY:
Heels Elevated Air Squat x 1-2 RIR @ 30X0 tempo (3-sec descent, no pause/rest at top)
Rest 2 min
Single Leg Hamstring Curl x 10-15 Reps (per leg)
Rest 2 min
———————–
D. Weighted Hanging Knee Raises
1 x 8-10 (heavy/challenging)
1 x 10-15 (lighter, or just bodyweight)
———————–
E. 1-2 Rounds:
Select based on overall fatigue thus far
Complete each round quickly, then rest/recover between rounds
Cable Crunches x 10-15 Reps
Standard/Flat Sit-ups x Max Reps in 30 seconds
Deck Squats x Max Reps in 30 seconds
(use hand as assistance off ground if needed)
Rest 2-3 min
———————–
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)
———————–
B. 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
———————–
C. Bentover DB Rows (one per hand) OR Seated Cable Rows
Reps 10-15-20 (decreasing weight each set)
———————–
D. Alternate Sequence x 3 sets each:
Incline DB Bench Press (pause bottom) x 8-12 Reps
Superset Lying Cable Face Pulls x 12-20 Reps
Rest 2 min
Standing Barbell Curls x 8-12 Reps
Rest 2 min
———————–
Day 6 – OPTIONAL Conditioning Day
A. Get as far as possible in 8 Minutes:
1 Farmers Walk Shuttle (10m there and back)
2 Burpees
2 Farmers Walk Shuttle (10m there and back)
4 Burpees
3 Farmers Walk Shuttle (10m there and back)
6 Burpees
etc…. continue adding 1 FW shuttle and 2 burpees each round
—————–
B. Climb as high as possible in 8 Minutes:
5 DB Thrusters
5 Decline Sit-ups
10 DB Thrusters
10 Decline Sit-ups
Etc…. continue adding 5 reps to each, each round
—————–
C. Row
2000m total
Decrease output level each 500m
So like:
1:45, 1:50, 1:55, 2:00 pace
—————–
Day 7 – Rest + Walk 10k steps
—————–
[/wcm_restrict]