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This is the Microcycle #2 in the SECOND MESOCYCLE of the “Reverse Pyramid” Cycle
Each “microcycle” contains six training days and one optional conditioning day. The objective is to complete these 6-7 days over the course of 9-10 calendar days. There are FOUR microcycles in ONE mesocycle.
A good objective is to try and complete this “microcycle #2” programming with the same loads/reps as “Microcycle #3” from the prior accumulation period. However, the overriding goal is to begin each accumulation period (four microcycles) with slightly less perceived effort, leaving room to build week to week. Look to progress perceived difficulty week to week so that the FINAL week of the mesocycle is the most challenging.
You should start each new Mesocycle 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 final microcycle 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
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Day 1 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. Flat DB Bench Press
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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B. Alternate Movements x 3 sets each:
For Both Exercises, the 3 sets each decrease in weight:
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
Alternating DB Upright Rows
(Reps listed are “per arm”, so 5-8 Reps = 10-16 Reps total)
Rest 1-2 min
Close-Grip Incline Barbell Press
Rest 1-2 min
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C. Superset Movements x 2 sets each:
For DB “Swings” select approx DOUBLE the weight you would use for a set of 15-20 Lateral Raises
Seated Lateral DB “Swings” x 20-30 Reps
Static Lateral Arm Hold x 60 seconds accumulated time
(hold 2.5 or 5# plates in each hand if you think you can make unbroken)
Rest 2-3 min
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D. Chest Press Machine (of choice) OR 1 and 1/2 Push-ups
2 tough sets in the 8-15 Rep Range
Take a short 60-90 sec rest between sets, and expect steep drop in reps on second set
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E. Alternate Movements x 3 sets each:
First set lighter warm-up for Tricep Ext, then two challenging rounds
Kneeling Cable Tricep Extensions x 8-15 Reps
Rest 1 min
Lying Cable Face Pulls x 15-25 Reps
Rest 1 min
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Day 2 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
A. Stiff-Legged Deadlifts (@31X1)
31X1 tempo = 3-second descent, 1-sec pause bar on ground, EXPLDOE up, 1-sec pause at top)
(elevate barbell on a “riser” if you struggle to maintain a flat back at bottom)
1 x 4-7 Reps
1 x 7-10 Reps
1 x 10-15 Reps
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B. Back Rack Split Squats (no elevation) OR Smith Machine Split Squat (no elevation)
(choose movement; stay consistent week to week)
1 x 5-8 Reps (per leg)
1 x 8-12 Reps (per leg)
1 x 12-18 Reps (per leg)
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C. STOP Leg Extensions
1 x 12-15 (light warm-up)
1 x 8-10 (heavy)
1 x 12-15 (back-off set; heavier than first warm-up set)
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D. Alternate Movements x 3 Rounds:
Feel free to use just BW on the final round if fatigue is high
Heels-elevated Air Squat x 8-15 Reps
Rest 1-2 min
(weighted) Hanging Knee Raises x 8-15 Reps
Rest 1-2 min
Single-Leg Calf Raise (DB in hand of working leg) x 8-15 Reps
Rest 1-2 min
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Day 3 – Upper Body Pull
Part A and C Repeat week to week. Track these metrics.
Part B will change week to week but remain a “back focus” section
A. Strict Pull-ups (@21X0) (scale as: Machine-Assisted Pull-ups)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
1 x 3-6 Reps
1 x 6-10 Reps
1 x 10-15 Reps
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B. Lat Focus Ring Rows OR Seated Cable Rows x 4 sets
(cues in description of video for ring rows)
First set well shy of failure, just play around with positioning and figure how to best recruit the lats
Final 3 sets challenging in the 10-20 Rep Range
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C. Standing EZ OR Barbell Curls
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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D. Alternate Movements Every Minute for 10 Minutes (5 sets each):
DB Spider Curls x 8-12 Reps (with 15-20 rep weight “fresh”)
Bentover Rear Delt Raises (pinkies up) x 15-20 Reps (light)
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E. Bentover Barbell Rows to chest
1 x 15-20 Reps
Rest 20-30 seconds
Complete another set of tough reps (prob about 50% of reps from first set)
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Day 4 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. Seated DB Overhead Press (@21X0) OR Machine Overhead Press (of choice)
(choose movement; stay consistent week to week)
21X0 = 1-sec pause at bottom (DB’s hovering at shoulder level)
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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B. Weighted Push-ups (details and scaling below) OR Machine Chest Press (of choice)
(choose movement; stay consistent week to week)
Reps also at 21X0 tempo (pause at “chest to bar” on Pushup, or bottom of Machine Press)
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
***Weighted Push-ups performed with a Dip-Belt are the most effective way to load and progress the movement week to week. Make sure the barbell is at the same height week to week when you add load.
***If scaling the movement, this is also the OPTIMAL setup. You should manipulate the height of the bar, and adjust it down by 2-3’’ as you get stronger. Once you are performing quality reps at around parallel, you can begin to add weight slowly.
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C. Alternate “DB Squeeze Press” Supersets x 2 Rounds:
You will probably need to decrease the Squeeze Press weight for the second round as the fatigue will be quite high following the Extensions
DB Squeeze Press x 10-15 Reps
Superset Cable Crossovers OR Machine Fly x 10-15 Reps
Rest 2-3 min
DB Squeeze Press (same weight as prior superset) x 1-2 reps shy of failure
Superset Lying EZ or BB Tricep Extensions x 8-12 Reps
Rest 2-3 min
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D. Seated DB Lateral Raises (strict)
Accumulate 60 Reps in as few sets as possible
Start with a set of 15-20 Reps unbroken; Rest 60s whenever you need to break
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Day 5 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
A. Back Squat OR Hack Squat OR Other Squat Machine of choice
(choose movement; stay consistent week to week)
(If Back Squat, select LOW BAR or HIGH BAR and stay consistent week to week)
1 x 4-7 Reps
1 x 7-10 Reps
1 x 10-15 Reps
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B. Single-Leg DB RDL (one in each hand) OR Smith Machine Single-Leg RDL
*If really struggling with balance, perform as B-Stance RDL
(choose movement; stay consistent week to week)
3 sets of 4-8 Reps per leg
***Increasing weight each set, so there is ONE “TOP SET” that you attempt to exceed week to week
***Once you reach 7-8 Reps on the top set, you can increase weight slightly the following week.
***Example Progression set to set to optimize “top set” performance:
BW x 8 per leg
40# x 6-8 per leg
70# x 4-5 per leg
100# x Working set
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C. Leg Press
Complete one work set in the 8-15 Rep Range (leave 2-3 Reps in Reserve)
Rest a couple minutes
Then complete DOUBLE the reps achieved on the top set in 3 even sets with 1-2 min rest between each
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D. STOP Seated Leg Curls (or Lying Leg Curls)
Complete one work set in the 8-15 Rep Range (leave 2-3 Reps in Reserve)
Rest a couple minutes
Then complete DOUBLE the reps achieved on the top set in 3 even sets with 1-2 min rest between each
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E. Core Sequence x 2 Rounds:
Note that you can setup a “Landmine” by wedging a barbell into a corner
Weighted Sit-ups (DB on/above chest) x 6-12 Reps
Superset Reverse Crunches x 15-30 Reps
Rest 1-2 min
Landmine Rotational Twist x 12-16 Reps (6-8/side)
Rest 1-2 min
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Day 6 – Upper Body Pull
Part A and B Repeat week to week. Track these metrics.
A. Bentover DB Row (one DB per hand) OR T-Bar Machine OR Hammer Strength Row
(choose movement; stay consistent week to week)
1 x 6-10 Reps
1 x 10-15 Reps
1 x 15-20 Reps
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B. Wide Grip Pulldowns
1 x 6-10 Reps
1 x 10-15 Reps
1 x 15-20 Reps
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C. Machine-Assisted Pull-ups
Reps 20-15-10 (increasing difficulty)
***Feel free to use bodyweight, or even added weight (if feasible) for the final set of 10 reps
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D. EZ or Barbell Preacher Curls OR Preacher Curl Machine
Top set of 15 Reps
Rest a few minutes
Then complete 3 sets of 10 reps with the 15-rep weight
Rest as needed to ensure quality/unbroken sets
+ Superset the FINAL SET ONLY with:
Standing DB Curl x 8-12 Reps
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E. Cable Reverse Flies (Rear Delt)
Accumulate 50 Reps in as few sets as possible
Start with one top set of 15-20 Reps
Rest 30-45s anytime you need a break
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Day 7 – OPTIONAL Conditioning
This session can be added at any point throughout the 10-day microcycle
Optimally, it would be done on a day where you aren’t doing anything else
A. As Many Rounds as Possible in 12 Minutes:
5 Burpee Toes to Bar (scale as Burpee Hanging Knee Raise)
10 Wall-Balls OR DB Thrusters
15 Cal Row
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B. 10 Rounds:
***Note that a standard “block length” is approx. 150m long (or 1/10th of a mile)
***Take a sustainable pace that you can maintain across 10 sets
Run Hard 1 block
Walk Slow 1 block
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