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This is Week 3 of the SECOND MESOCYCLE in the Intensity over Volume cycle. Please read the linked Blog to learn more about the current programming.
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 ~2-3 RIR (Reps in Reserve) for COMPOUND movements, and 1-2 RIR for ISOLATION movements, unless stated otherwise.
Add weight or reps week to week so that you end up at 0-1 RIR in the week 4 (just prior to DELOAD).
RIR Example:
If you complete a set of 8 Reps with 2 RIR, this means you *COULD* have completed 10 reps
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Heels Elevated Pause Squat
(with BARBELL or Safety Squat Bar)
***Important to understand that this is NOT an equivalent movement to the standard back squat. Starting weights should be around 50% of what you would use for similar reps of a standard squat.
This is a QUAD priority movement, where the objective is to keep an upright torso and drive the knees forward as much as possible during the descent. Also avoid letting knees “shoot back” during ascent.
Build to ONE TOP SET of 6-10 Reps
Rest a few minutes
Then complete backoff set of 10-15 Reps
+ Superset the FINAL SET ONLY with:
Front Foot Elevated DB Reverse Lunge x 10-16 Reps (5-8/leg)
(quad focus; as much “knee over toe” as possible at the bottom of each rep)
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B. “At Home” Leg Extension Variation of choice (options below)
(select movement and stay consistent week to week)
Continue progression from prior week
***In subsequent weeks, whenever the TOP FEEDER SET hits 20 reps, add difficulty to all sets the following week
One Top Feeder set of 12-20 Reps to 1-2 RIR
Rest 30-45s
Complete another tough set to approx. 1-2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 0-1 RIR (same weight/difficulty)
At Home Leg Extension Variations:
Sissy Squat (weighted as needed)
Scaled Sissy Squat
Bodyweight Leg Extension / Reverse Nordics
Scaled BW Leg Ext / Reverse Nodics – Band-assisted
Scaled BW Leg Ext / Reverse Nodics – Hand-assisted
DB Leg Extensions
Banded Leg Extensions
Inverted Leg Extensions (banded for added difficulty)
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C. Pre-Exhaust Superset x 2 WORK SETS each:
Pre-exhaust means going from an ISOLATION movement, directly to a COMPOUND
Complete 1-2 progressive “warm-up” rounds at low effort to PRIME the body for the work sets
Each “work set” should be to approx. 1 rep shy of technical failure on both movements
“At Home” Leg Curl Variation of choice (videos below) x 12-15 Reps
Low Bar Good Mornings x 8-12 Reps
Rest 2-3+ min between rounds
“At Home” Leg Curl Options:
Hamstring Walkouts (scaled option)
Gliding Leg Curls (with Rings/TRX)
Gliding Leg Curls (with barbell)
Hamstring Curls on Rower
Slider Leg Curls (Slider = skateboard, towel, socks, etc…)
DB Leg Curls
Stability Ball Leg Curls
Rings/TRX Leg Curls
Banded Leg Curls
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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 (Chest/Back Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
FOR BOTH EXERCISES:
Build to ONE TOP SET of 6-10 Reps
Then complete backoff set of 10-15 Reps
Incline DB Bench Press (pause bottom)
Rest 2 min
Prone DB Row OR Helms Row OR “Head Supported” Row
(select Row based on comfort, and stay consistent week to week)
Rest 2 min
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B. Rack Pull-ups (options below)
(select movement and stay consistent week to week)
Continue progression from prior week
***In subsequent weeks, whenever the TOP FEEDER SET hits 15 reps, add difficulty to all sets the following week
One Top Feeder set of 10-15 Reps to approx. 1-2 RIR
Rest 30-45s
Complete another tough set to approx. 1-2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 0-1 RIR (same weight/difficulty)
Rack Pull-ups arranged from HARDEST to EASIEST:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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C. Push-ups (options below)
(select movement and stay consistent week to week)
Continue progression from prior week
***In subsequent weeks, whenever the TOP FEEDER SET hits 15 reps, add difficulty to all sets the following week
One Top Feeder set of 10-15 Reps to approx. 1-2 RIR
Rest 30-45s
Complete another tough set to approx. 1-2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 0-1 RIR (same weight/difficulty)
Push-ups arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups (weight vest as needed)
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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D. Seated DB Lateral Raises (slight fwd lean)
One lighter warm-up set
One TOP SET of 15-20+ Reps
+ Immediately after the TOP SET, Rest 10-15 seconds
Then complete sets of 5 Reps unbroken using the same weight
Rest 10-15s after each set of 5, and continue until you can no longer make 5 reps unbroken without compromising technique
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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 (Hamstring/Glute Dominant)
Part A and B repeat week to week. Track these metrics
A. Hip Banded BARBELL RDL or TRAP BAR RDL
(last cycle we did this with DB’s for higher reps. Now we will do it heavier with a barbell)
Build to ONE TOP SET of 6-10 Reps
Rest a few minutes
Then complete backoff set of 10-15 Reps
+ Superset the FINAL SET ONLY with:
“At Home” Leg Curl Variation of choice (options below) x 10-20 Reps (approx. 1 RIR)
Hamstring Walkouts (scaled option)
Gliding Leg Curls (with Rings/TRX)
Gliding Leg Curls (with barbell)
Hamstring Curls on Rower
Slider Leg Curls (Slider = skateboard, towel, socks, etc…)
DB Leg Curls
Stability Ball Leg Curls
Rings/TRX Leg Curls
Banded Leg Curls
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Continue progressing from prior week.
In subsequent weeks, increase weight for ALL SETS, when the FINAL SET of 8 Reps has a solid 1 RIR
6 sets of 8 Reps
Rest only 30s between sets
***Even though the ROM is SHORTER than a HIP THRUST, this movement is usually done MUCH LIGHTER than a thrust. The intention is to AVOID the thrust motion; instead SQUEEZE into extension!
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C. The Ultimate Quad Giant set x 2 WORK SETS each:
1-2 progressive “warm-up” sets with low fatigue for each movement
Large rep range provided for final two movements to account for variance in fatigue from lunges
Walking DB Lunges x 12-20 Steps (6-10/leg)
Heels Elevated Goblet Squat (with one DB from lunges) x 6-15 Reps
“At Home” Leg Extension variation of choice (videos below) x 6-15 Reps
Rest 3+ min between work rounds
At Home Leg Extension Variations:
Sissy Squat (weighted as needed)
Scaled Sissy Squat
Bodyweight Leg Extension / Reverse Nordics
Scaled BW Leg Ext / Reverse Nodics – Band-assisted
Scaled BW Leg Ext / Reverse Nodics – Hand-assisted
DB Leg Extensions
Banded Leg Extensions
Inverted Leg Extensions (banded for added difficulty)
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D. Strict Hanging Leg Raises (Rings/TRX) (scale as Hanging Knee Raises)
3 sets of 6-12 Reps
Shoot for a difficulty level that allows approx. 12 reps on first set
Then rest only 60s between sets, and expect reps to decrease set to set as fatigue builds
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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 (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. One Arm DB Overhead Press (hand-supported)
Build to ONE TOP SET of 6-10 Reps per arm
Then complete backoff set of 10-15 reps per arm
Rest 2 min BETWEEN ARMS on all work sets
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B. Alternate Movements x 3 sets each:
Keep the same weight for all 3 working sets.
Increase weight on any set that can reach the top of the rep range with 1-2 RIR left
Incline Barbell “Nose Crushers” x 8-12 Reps
Rest 1-2 min
Prone DB Lateral Raises x 10-15 Reps
Rest 1-2 min
Prone DB Spider “Hammer” Curls OR Preacher DB “Hammer” Curls x 8-12 Reps
(select movement and stay consistent week to week)
Rest 1-2 min
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C. Quickly build up to a challenging set of 12 Reps for each:
Rest as needed to optimize performance
DB Fly/Press Hybrid
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 DB Fly/Press Hybrid
6 Reps Strict Pendlay Row
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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
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Day 6 – OPTIONAL Conditioning Day
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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Day 7 – REST DAY
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