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This is the Microcycle #3 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 #3” programming with the same loads/reps as “Microcycle #4” 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. Prone Berto Raises
This is sort of like a HYBRID between a front raise and a lateral raise. The upper arm goes out laterally while the forearm maintains a consistent angle forward
One top set of 15-20 Reps
Then 3-4 sets of 10-15 Reps with the same weight
(keep rest short on the 3 lower-rep sets)
+ Superset the FINAL SET ONLY with:
Machine Overhead Press (of choice) OR DB Z-Press x 10-15 Reps
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D. Alternate Movements Each Minute x 10 Minutes (5 rounds):
Hinged Cable Pushdown x 10-15 Reps
Cable Face Pulls x 12-20 Reps
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E. Skull Crusher Push-ups
2 x 5-12 Reps (1-2 RIR)
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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. Quad Superset x 2 Rounds:
Front Squats x 6-10 Reps (3-4+ RIR, mostly to fatigue quads for second part)
Heels Elevated Goblet Squat OR Leg Extensions x 8-15 Reps
Rest 2-3+ min
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D. Alternate Movements x 2 sets each:
Barbell Hip Thrusts OR Smith Machine Hip Thrusts (with or without band)
One TOP SET of 5-8 Reps, then 1 x 15-20+ Reps (lighter, constant tension)
Rest 1-2 min
Standing Calf Raise Machine x TOP SET of 8-10 Reps, then 1 x 15-20+ Reps
Rest 1-2 min
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E. Stretch/Contract/Isometric Ab Superset x 2 Rounds:
Decline Lying Leg Raises x 6-10 Reps
Decline (weighted) Sit-ups x 6-10 Reps
Static Leg Lift Hold x 20-30 seconds (ADV Windshield wiper side to side)
Rest 2-3 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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B1. Neutral Grip DB Seal Rows OR Seated Cable Rows
Build QUICKLY to a challenging set of 8-12 Reps
Rest a few minutes…. Then:
B2. Superset x 2 sets each:
Straight Arm Pulldowns x 10-15 Reps
Neutral Grip DB Seal Rows OR Seated Cable Rows x challenging # of reps with 60% weight from top set
Rest 2-3 min
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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 x 12 Minutes (6 Rounds):
Keep weight light for Rear Delts
Approx. 15 rep weight for Incline Curls as fatigue accumulate quickly
Incline DB Curls x 8-12 Reps
Incline Prone Rear Delt Flies x 12-20 Reps
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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 Movements x 3 sets each:
One-Arm DB Bench Press (alternating) x 12-20 Reps (6-10/arm)
Rest 1-2 min
Behind the Back Lateral Raises x 12-18 Reps
+ Dropset (only after the third set) = Reduce weight 30% and continue accruing reps
Rest 2+ min
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D. Chest Contract/Stretch Superset x 2 Rounds:
Cable Crossovers OR Machine Fly x 10-12 Reps
DB Fly/Press Hybrid x 8-12 Reps
Rest 2-3 min
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E. Strict Lying DB Tricep Extensions (stop bottom)
Build to a top set of 6-8 Reps
Then complete 2 x 15-20 Reps
(much lighter, MMC driving with triceps from the bottom; avoiding use of lats and shoulders)
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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 OR Hack Squat (if not used in Part A)
One top set of 8-10 Reps (with 2-3 RIR)
Then 8-10 Reps EMOM x 4 min (approx. 60% of weight from top set)
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D. Alternate Movements x 2 sets each:
STOP Lying Leg Curls x 8-15 Reps
Rest 1-2 min
Weighted Reverse Crunch (on leg curl machine) x 8-15 Reps
Rest 1-2 min
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E. Alternate Movements x 2 sets each:
Standing Barbell Calf Raise x 10-20 Reps
Rest 1 min
Heavy Russian Twists x 8-16 Reps (4-8/side)
Rest 1 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. Alternate Movements x 3 sets each:
Note that the PULL-UP is meant to prioritize lats and minimize scap retraction
The Face Pull is meant to target the rhomboids/traps/rear delts and involves retraction
Machine-Assisted Pull-ups x Reps 20-16-12 (increasing difficulty)
Rest 1 min
Prone Barbell/EZ Bar Face Pulls x 15-20 Reps
Rest 2-3 min
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D. DB Preacher “Hammer” Curls
Reps 20-15-10 (increasing weight)
Then 3 sets of 8-10 Reps with the 10-rep weight
Rest 1-2 min between all sets
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E. Standing Cable Curl to forehead
1-2 x 10-15 Reps
If you get a quality stimulus from one set, no need to do the second!
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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. 10 Rounds (20 min time cap):
6 DB Snatch (alternate arms, smooth and quality reps, moderate weight)
6 Burpee Box Jumps
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B. 3 Rounds @ sustainable pace
Each round should be the same total time as the other rounds
25 Cal Bike (or approx. 2 min of moderate effort on exercise bike of choice)
Row 500m
Jog 400m
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