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This is Week 3 of the SECOND MESOCYCLE in the Daily Undulating Periodization Training Cycle. Please read the linked Blog to learn more about the current programming.
A good objective would be to try and EXCEED the performance (weight/reps) from “week 3” of the prior mesocycle (maybe try and match “week 4” performance from the prior mesocycle)
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.
We will usually look to begin each “week 1” of a new mesocycle with ~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 (5-8 Rep Range)
Week 1 = 100×8-7-6
Week 2 = 105×8, 100×8-7
Week 3 = 110×7, 105×8-6
Week 4 = 110×8-7, 105×7
Read the blog all about Progression and Overload
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Day 1 – Lower Body (Power/Strength Focus)
Part A and B repeat week to week. Track these metrics
A. Back Squats (Low or High bar)
(select movement and stay consistent week to week)
Within the rep range of 5-10, select a “3 rep zone” that you aim to work within:
Example:
Reps of 5-8, or 6-9, or 7-10
Complete 3 work sets where progression follows the example at top (and linked in blog)
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B. Deadlift Variation (of choice)
(select movement and stay consistent week to week)
Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift
Within the rep range of 5-10, select a “3 rep zone” that you aim to work within:
Example:
Reps of 5-8, or 6-9, or 7-10
Complete 3 work sets where progression follows the example at top (and linked in blog)
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C. Cossack Squats (DB on working side)
3 x 6-12 per side
*All reps on one side, then rest a min or two and complete other side
*First set lighter or BW only, then add weight as comfortable
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D. Single-Leg Calf Raise (DB in hand of working leg)
Reps 15-12-9 (increasing, per leg)
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E. As Many Reps/Rounds as Possible in 6 min:
Reps 3-6-9-12-15 etc… (increase 3 reps each round)
Hanging Knee Raises (unweighted)
Lying Leg Raise (with Hip Thrust at top)
Standard Sit-ups
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Day 2 – Upper Body (Power/Strength Focus)
Part A and B repeat week to week. Track these metrics
A. Weighted Pullups (see scaling options below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
Within the rep range of 5-10, select a “3 rep zone” that you aim to work within:
Example:
Reps of 5-8, or 6-9, or 7-10
Complete 3 work sets where progression follows the example at top (and linked in blog)
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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Within the rep range of 5-10, select a “3 rep zone” that you aim to work within:
Example:
Reps of 5-8, or 6-9, or 7-10
Complete 3 work sets where progression follows the example at top (and linked in blog)
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C. Quickly build up to a challenging set of 12 Reps for each:
Rest as needed to optimize performance
Pause Incline DB Bench Press
Strict Pendlay Row
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D. 3-6 Rounds:
Use SAME LOADING as top weight in Part C
Complete sets of 6 reps each back to back with only 10-15s of rest between sets. Continue until you fail to complete one of the movements unbroken (with a 6 round “cap”)
6 Reps Pause Incline DB Bench Press
6 Reps Strict Pendlay Row
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E. Alternate Movements Every Min x 12 Minutes (4 Rounds):
Use weight for 12-15 Reps as fatigue will accumulate quickly
8-10 Reps Seated DB Hammer Curls
8-10 Reps Lying DB Tricep Extensions
8-10 Reps Prone DB Face Pulls
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Day 3 – REST DAY
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Day 4 – Lower Body (Hypertrophy and Muscular Endurance)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements x 3 sets each:
FOR EACH MOVEMENT:
Within the rep range of 12-20 select a “3-5 rep zone” that you aim to work within:
Example:
Reps of 12-15, or 15-20
Complete 3 work sets where progression follows the example at top (and linked in blog)
Hip Banded DB RDL
Rest 1-2 min
Foam Roller/Slider DB Hack Squats OR Landmine Hack Squat
(select movement and stay consistent week to week)
Rest 1-2 min
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B. Walking DB Lunges (select quad or glute dominant and stay consistent week to week)
Short steps knee over toe = quad dominant
Longer steps with vertical shin = glute dominant
Continue progression forward from prior week
***In subsequent weeks, whenever the TOP FEEDER SET hits 30 reps, add weight to all sets the following week
One Top Feeder set of 24-30 steps unbroken (12-15 per leg)
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight)
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C. Gliding Ring Leg Curls (or other “leg curl” variation of choice)
Continue progression forward from prior week
***In subsequent weeks, whenever the TOP FEEDER SET hits 20 reps, add weight/difficulty to all sets the following week
One Top Feeder set of 12-20 Reps
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight)
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D. Alternate Movements Every Min x 8 Min (4 Rounds):
Spanish Squat x 8-12 Reps (light, focus MMC on quads)
Strict Hanging Leg Raises (Rings/TRX) (scale as Hanging Knee Raises) x 6-12 Reps
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E. Weighted Plank x Triple Drop set (ONE SET)
Heavy weight for 30-45 seconds
Drop half the weight for difficult length of time
Drop all weight for difficult length of time
(if you can make it more than 60 seconds during the final set, you should make it harder via shoulder touches, knee-ins, rollouts, etc….)
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Day 5 – Upper Body (Hypertrophy and Muscular Endurance)
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 3 sets each:
FOR EACH MOVEMENT:
Within the rep range of 12-20 select a “3-5 rep zone” that you aim to work within:
Example:
Reps of 12-15, or 15-20
Complete 3 work sets where progression follows the example at top (and linked in blog)
DB Fly/Press Hybrid
Rest 1-2 min
Neutral Grip DB Seal Rows
Rest 1-2 min
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B. Alternate Movements x 3 sets each:
FOR EACH MOVEMENT:
Within the rep range of 12-20 select a “3-5 rep zone” that you aim to work within:
Example:
Reps of 12-15, or 15-20
Complete 3 work sets where progression follows the example at top (and linked in blog)
Butterfly Lateral Raise
+ Superset ONLY THE FINAL SET with: Bradford Press x 12-15+ Reps (one rep = “there and back)
Rest 1-2 min
Straight Arm Pulldowns (Banded)
+ Superset ONLY THE FINAL SET with: Supinated EZ or Barbell Rows x 12-15+ Reps
Rest 1-2 min
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C. Push-ups “Triple Dropset” x ONE ROUND:
Move from hardest variation to a moderately difficult variation, then an easier one, all in succession
Target 8-12 reps on the HARDEST set, and then let the reps fall wherever on the subsequent sets
(but try to make sure you can achieve at least 6 reps of whatever you do…)
ADV Example:
Weighted Push-up à Dynamic/Clapping Push-up à Standard Push-up
INT Example:
Feet-Elevated Push-up à Standard Push-up à Hands-Elevated Push-up
Novice Example:
Starting with Hands-Elevated, and increasing elevation each set
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D. Ring Rows or Inverted Rows
Accumulate 50 Reps in as few sets as possible
Start with one set of 15 Reps (a few reps shy of failure)
Rest 30 seconds whenever you need to rest
Then accumulate as many reps as possible again
(elevate rings or bar to ensure you can make 15 reps on first set)
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E. EZ or Barbell Preacher Curls
Accumulate 50 Reps in as few sets as possible
Start with one set of 15 Reps (a few reps shy of failure)
Rest 30 seconds whenever you need to rest
Then accumulate as many reps as possible again
(elevate rings or bar to ensure you can make 15 reps on first set)
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Day 6 – OPTIONAL Conditioning Day
A. One Round (approx 50-60 min total time)
Walk 1 mile (progressively increase pace)
Row, Bike or Jog x 20 minutes @ sustainable pace
Walk 1 mile (progressively decreasing pace)
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B. One Round:
30 sec V-ups OR Clamshell Crunches
Rest 1 min
30 sec Reverse Crunches
Rest 1 min
30 sec Standard Sit-ups
Rest 1 min
Max Length Plank Hold unbroken (ADV Rings or TRX)
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Day 7 – REST DAY
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