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This is Week 4 of the SECOND MESOCYCLE in the Daily Undulating Periodization Training Cycle.
This is the final week before DELOAD, so make sure to push sets to 0-1 reps from technical failure.
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 4” of 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 ONE TOP WORK SET to 0-1 Reps from technical failure
Then complete 1-2 additional sets (based on self-determined fatigue accumulated).
For the additional 1-2 sets, reduce weight 10-15% and work to 1-2 Reps from failure
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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 ONE TOP WORK SET to 0-1 Reps from technical failure
Then complete 1-2 additional sets (based on self-determined fatigue accumulated).
For the additional 1-2 sets, reduce weight 10-15% and work to 1-2 Reps from failure
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C. Hand Supported DB Split Squat
This is a QUAD focus movement, where the knee drives over the toe (as shown)
More novice athletes should avoid the rear foot elevation if needed.
4 sets of 6-8 Reps (per leg)
Use weight for a challenging 12-rep set
*Purpose to accrue volume but minimize total fatigue
Rest approx. 1 min between each leg
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D. 2 Rounds:
Decline or GHD Sit-ups (weighted as desired) x 8-12 Reps
Superset Decline Lying Leg Raises OR (ADV on GHD (extra stretch) x 8-12 Reps
Rest 1-2 min
Weighted Toe Walks x 50 steps (25/leg)
Superset Standing Calf Raises (BW only) (use deficit as feasible) x 10-20 Reps
Rest 1-2 min
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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 ONE TOP WORK SET to 0-1 Reps from technical failure
Then complete 1-2 additional sets (based on self-determined fatigue accumulated).
For the additional 1-2 sets, reduce weight 10-15% and work to 1-2 Reps from failure
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 ONE TOP WORK SET to 0-1 Reps from technical failure
Then complete 1-2 additional sets (based on self-determined fatigue accumulated).
For the additional 1-2 sets, reduce weight 10-15% and work to 1-2 Reps from failure
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C. One-Arm DB Rows (lat focus, see cues in video description)
One top set of 8-10 Reps
Rest a few min
Then one backoff set of 10-15 Reps (slightly lighter; to 0-1 RIR)
Rest EQUALLY BETWEEN arms to optimize performance (approx. 1-2 min)
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D. Superset Movements x 3 sets each:
(weighted) Dips OR (weighted) Push-ups x 6-12 Reps
Bentover Barbell Face Pulls x 15-20 Reps
Rest 2-3 min
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E. At the Top of Every Minute x 5 Minutes, complete:
Standing Barbell Curls x Reps 10-9-8-7-6
(Start with 10 Reps on first minute, and decrease 1 rep each minute)
Use approx 12-rep weight (so 2 reps shy of failure on the 10-rep set)
Keep the same weight for all sets
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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 ONE TOP WORK SET to 0-1 Reps from technical failure
Then complete 1-2 additional sets (based on self-determined fatigue accumulated).
For the additional 1-2 sets, reduce weight 10-15% and work to 1-2 Reps from failure
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. 1 RIR (same weight)
Rest 30-45s
Complete a final tough set to approx. 1 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. 1 RIR (same weight)
Rest 30-45s
Complete a final tough set to approx. 1 RIR (same weight)
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D. Superset x 2 sets each:
Weighted Hip Extensions x 10-15 Reps
Bodyweight Leg Extensions / Reverse Nordics (scaling below) x 8-15 Reps
Rest 2 min
Scaled options for Bodyweight Leg Extension / Reverse Nordics
Band-assisted – https://www.youtube.com/watch?v=GDbWaDAz3oE
Hand-assisted – https://www.youtube.com/watch?v=YS-G-GGzmbQ
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E. As Many Rounds as Possible in 5 Min:
Climb as high as possible in Reps 1-2-3-4-5-6-7 etc….
Barbell Sit-ups
Leg Raises (with barbell held at lockout) (Reverse Barbell Sit-ups)
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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 ONE TOP WORK SET to 0-1 Reps from technical failure
Then complete 1-2 additional sets (based on self-determined fatigue accumulated).
For the additional 1-2 sets, reduce weight 10-15% and work to 1-2 Reps from failure
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 ONE TOP WORK SET to 0-1 Reps from technical failure
Then complete 1-2 additional sets (based on self-determined fatigue accumulated).
For the additional 1-2 sets, reduce weight 10-15% and work to 1-2 Reps from failure
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. Superset Movements x 2 sets each:
DB Upright Rows x 12-20 Reps
Banded Face Pulls x 15-25 Reps
Rest 2 min
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D. Alternate x 3 Sets each:
Leaning DB Curl x 12-18 Reps per arm
Rest 1-2 min
One Arm Banded Pushdown x 12-18 Reps
Rest 1-2 min
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Day 6 – OPTIONAL Conditioning Day
A. 5 Rounds; Each Round is a sprint:
50m Farmers Walk (Heavy DB/KB per hand, unbroken)
3 Burpee Toes to Bar
12 Decline or GHD Sit-ups
Rest 1 min
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B. Run 400m x 1 set @ 90-95% effort
Rest 3-5 min
Run 400m x 3 sets @ 85-90% of first effort
(walk 200m between each 400m Run)
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Day 7 – REST DAY
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