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This is Microcycle #4 of the “Reverse Pyramid” Cycle (blog post hyperlinked)
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.
It is important to begin each accumulation period (four microcycles) 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 is the most challenging.
In general, you should start microcycle #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 microcycle prior to DELOAD week.
DELOAD WEEK (7 days only) will follow this final accumulation phase. You should push sets close to failure on all working sets
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. Flat DB Flies (Pause at stretch) OR Bentover Cable Crossovers
1 x 8-10 (heavy/challenging)
1 x 15-20 (light, all mind-muscle connection)
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D. Strict Barbell Overhead Press OR Machine Overhead Press (of choice)
Build QUICKLY to a tough set of 12 Reps
Rest 2-3 min
Then complete 6-8 Reps Every Minute x 5 Minutes at the 12-rep weight
(stop shy to 5 min if you cannot make sets unbroken any longer)
+ Superset the FINAL SET ONLY with….
Dead Stop DB Lateral Raise x 10-15 Reps
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E. Three-Part Tricep Extension Complex x 2 Sets:
8-10 Reps to the chin
8-10 Reps to the forehead
6-8 Reps behind the head
Rest 2-3+ min between sets
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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. Superset Movements x 3 sets each:
Leg Extensions x 10-15 Reps
DB Walking Lunges (deep; quad stretch at bottom) x 10-16 Steps (5-8/leg)
Rest 2-3+min between rounds
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D. Barbell Ab Rollouts
3-4 sets of 6-12 Reps
+ Superset the FINAL SET only with:
40 Reps Hanging Oblique Knee Raise
(one big set of 12+ reps unbroken, then chip away at remainder in sets 6-8 reps each with short rest)
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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. One-Arm DB “Sweep” Rows OR One-Arm Cable Rows
Complete one challenging set of 15 Reps per arm
Then complete 10 Reps every minute x 8 minutes at the 15-rep weight
Alternate arms each minute (4 sets per arm)
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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 x 3 sets each:
Light weight; lots of blood flow into muscles
Bentover Rear Delt Raises (pinkies up) x 15-20 Reps
Rest 30-60 seconds
Lying Cable Face Pulls x 15-20 Reps
Rest 30-60 seconds
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E. DB Hammer Spider Curls
One top set of 8-12 Reps
+ Dropset (reduce weight 40-50% and continue accruing reps)
Rest 60 seconds
Then complete one more set to failure with the “dropset” weight
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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. Machine Fly (focus on STRETCH position)
One tough set of 8-10 Reps
Then 2 sets of 12-18 Reps @ reduced weight
+ Immediately after the FINAL SET;
Rest 20 seconds then get as many reps as you can
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D. Seated DB Upright Row + Seated DB Lateral Raise Superset
Video shows both movements
Seated DB Upright Row x 8-10 Reps
Seated DB Lateral Raise x 10-15 Reps (Approx 50% of weight from Upright Rows)
Rest 2-3+ min
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E. One-Arm Cable Kickback
3 sets of 12-18 Reps per arm
Target the top of the rep range on first set, then expect reps to decrease set to set
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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. Quad/Ham/Glute Giant Set x 2 Rounds:
Keep loading relatively light/moderate, focusing more on movement execution and MMC
Heels-Elevated DB Front Squat OR Leg Press x 10-15 Reps
Rest 1-2 min
STOP Lying Leg Curls x 10-15 Reps
Rest 1-2 min
Barbell Hip Thrusts OR Smith Machine Hip Thrusts (with or without band) x 10-15 Reps
Rest 1-2 min
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D. Decline (weighted) Sit-ups
6-12 Reps Every Minute x 5 Minutes
+ Superset the FINAL SET ONLY with…
Plank Hold x 2 minute running clock to accumulate as much “hold time” as possible
(if you think you can go unbroken, try rings/trx, or add weight to your back)
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E. Single-Leg Calf Raise (DB in hand of working leg)
1 x 8-10 per leg (challenging)
2 x 12-15 per leg (BW or lighter weight; focus on stretch/contraction)
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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. Superset x 2 sets each:
Straight Arm Pulldown (with rope)x 12-18 Reps
High Chest Supinated Barbell Rows x 8-12 Reps
Rest 2-3 min
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D. Seated DB Curls
Complete 75 Reps in as few sets as possible
***Select a weight where you believe you *could* do 20 Reps unbroken
Anytime you stop to rest, complete 10 Reps of Bentover Reverse Flies OR Cable Reverse Flies
Then rest as needed and return to accumulate more reps of DB Curls
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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. One Round (15 min cap):
75/50 Cal Row (male/female)
50 Full KBS
25 Burpee Pull-ups (ADV 25 Bar Muscle-ups)
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B. Bike Intervals
***Note that as the work time decreases, the intensity/output should INCREASE
3 min on, 2 min off x 1 set
2 min on, 1 min off x 2 sets
1 min on, 1 min off x 3 sets
40 sec on, 1:20 off x 4 sets
20 sec on, 1:40 off x 5 sets
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