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This is the third Microcycle in the THIRD AND FINAL 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.
All sets should be taken to ONE quality rep shy of failure this microcycle.
Pay attention to the REPEATING MOVEMENTS. Beginning last microcycle, there were some small changes to the rep structure. There may be some additional changes this week, and you can expect a series of “max reps” testing in the final microcycle (next “week”).
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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
2 x 5-8 Reps (keep same weight both sets)
1 x 10-15 (lighter backoff set)
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B. Alternate Movements x 3 sets each:
Alternating DB Upright Rows = 1 x 5-8 Reps, then 2 x 10-15 (lighter backoff sets)
(Reps listed are “per arm”, so 5-8 Reps = 10-16 Reps total)
Rest 1-2 min
Close-Grip Incline Barbell Press = 2 x 5-8, then 1 x 10-15 (Lighter backoff set)
Rest 1-2 min
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C. Machine Overhead Press (of choice) OR DB Z-Press
Complete a challenging set of 12-15 Reps
Rest a few minutes, then complete:
8-10 Reps Every Minute x 4-5 Minutes @ same weight as 12-15 rep set
+ Superset the FINAL SET ONLY with:
Behind the Back Lateral Raises x 12-18 Reps
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D. Hinged Cable Pushdown x 10-15 Reps
2 sets of 8-12 Reps
+ Superset the FINAL SET ONLY with:
Skull Crusher Push-ups x 5-12 Reps (1-2 RIR)
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E. Cable Face Pulls
Start with one big set of 20-25 Reps
Rest 45-60s between sets
Continue until you accumulate 75 reps total
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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)
2 x 4-7 Reps (same weight both sets)
1 x 8-12 Reps (lighter backoff set)
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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)
2 x 5-8 Reps (keep same weight both sets)
1 x 10-15 (lighter backoff set)
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C. Leg Extensions
1 x 10-15 (light warm-up)
Then 3 x 10-15 (challenging)
+ Superset the FINAL SET ONLY with:
Heels Elevated Goblet Squat x 8-15 Reps
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D. Glutes and Abs: Alternate Movements x 4 sets each:
Barbell Hip Thrusts OR Smith Machine Hip Thrusts x Reps 15-12-9-6 (increasing weight)
Rest 1-2 min
Decline Lying Leg Raises OR (ADV on GHD (extra stretch) x 6-12 Reps
Rest 2-3 min between rounds
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E. Decline (weighted) Sit-ups
Max Reps in one minute (one set only)
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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
2 x 3-6 Reps (same difficulty for both sets)
1 x 7-10 (lighter backoff set)
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B. Neutral Grip DB Seal Rows OR Seated Cable Rows
Reps 15-12-9-12-15
Use the same weights for each given rep range traveling both up and down
Example:
50 x 15
60 x 12
70 x 9
60 x 12
50 x 15
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C. Standing EZ OR Barbell Curls
2 x 5-8 Reps (keep same weight both sets)
1 x 10-15 (lighter backoff set)
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D. Lats and Biceps: Alternate Movements x 5 sets each:
Straight Arm Pulldowns x 12-18 Reps
Rest 1-2 min
Incline DB Curls x Reps 15-12-9-12-15
(follow same loading parameters as the Seal Row in Part B)
Rest 1-2 min
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E. Prone Barbell/EZ Bar Face Pulls
3 sets of 15-25 Reps with 30-60s between sets (light)
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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)
2 x 5-8 Reps (keep same weight both sets)
1 x 10-15 (lighter backoff set)
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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)
2 x 5-8 Reps (keep same weight both sets)
1 x 10-15 (lighter backoff set)
***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. Cable Crossovers OR Machine Fly
4 sets: Start with 15-20 rep range, rest approx. 90s between sets, and expect reps to drop set to set
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D. Prone DB Lateral Raises
5 sets: Start with 20-25 rep range, rest approx. 60s between sets, and expect reps to drop set to set
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E. Strict Lying DB Tricep Extensions (stop bottom)
Reps 20-15-10 (increasing weight)
+ Superset the FINAL SET ONLY with:
Overhead Cable Tricep Extensions x 12-20 Reps
(focus on achieving a deep STRETCH at that part of each rep)
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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)
2 x 4-7 Reps (same weight both sets)
1 x 8-12 Reps (lighter backoff set)
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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)
Build quickly with bigger jumps to the TOP SET of 4-8 Reps per leg
Rest between legs as needed
Then complete 1 x 10-15 per leg
(MUCH lighter with focus on higher stimulus and less fatigue)
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C. Alternate Movements x 2 sets each:
Leg Press OR Hack Squat x 6-12 Reps
Rest 1-2 min
Heavy Russian Twists x 8-16 Reps (4-8/side)
Rest 2-3 min
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D. STOP Lying Leg Curls
3 sets: Start with 15-20 rep range, rest approx. 90s between sets, and expect reps to drop set to set
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E. Weighted Reverse Crunch (on leg curl machine)
4 sets: Start with 12-18 rep range, rest approx. 90s between sets, and expect reps to drop set to set
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F. Standing Calf Raise Machine
1 x 8-10 (challenging)
1 x 15-20 (lighter backoff)
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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)
2 x 6-10 Reps (same weight both sets)
1 x 10-15 Reps (lighter backoff set)
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B. Wide Grip Pulldowns
1 x 6-10 Reps
2 x 10-15 Reps (lighter backoff sets)
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C. Machine-Assisted Pull-ups
4 sets: Start with 12-15 rep range, rest approx. 90s between sets, and expect reps to drop set to set
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D. Alternate Movements x 4 sets each:
Standing Cable Curl to forehead x Reps 10-15-10-15 (heavy/light/heavy/light)
Rest 1-2 min
Incline Prone Rear Delt Flies x 20+ Reps first set, then let reps drop as fatigue builds set to set
Rest 1-2 min
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E. DB Preacher “Hammer” Curls
1 x 12-15 Reps
+ dropset (immediately reduce weight 30-40% and continue to a tough # of reps)
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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. Complete series of “As Many Rounds as Possible in 5 Min”
(with designated rest after each)
AMRAP 5 min:
3 Burpee Box Jumps
6 DB Thrusters
Rest 3 min
AMRAP 5 min:
3 Burpee Box Jumps
8 Wall-Balls
Rest 3 min
AMRAP 5 min:
3 Burpee Box Jumps
18 Jump Rope Double-Unders (or single-unders ok too!)
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B. Run 400m x 3 sets @ 800m pace
Walk 200m recovery between each set
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C. Run 200m x 3 sets @ 400m pace
Walk 200m recovery between each set
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