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This is Week 1 of the Linear Periodization “Enhanced” Training Cycle. Please read the 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.
In general, you should start this “week 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 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 (10-12 Rep Range)
Week 1 = 100×12-11-10
Week 2 = 105×12, 100×12-11
Week 3 = 110×11, 105×11, 100×12
Week 4 = 110×12, 105×12-11
Read the blog all about Progression and Overload
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Day 1 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Barbell RDL
3 sets of 10-12 Reps
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B. Foam Roller/Slider DB Hack Squats
3 sets of 12-15 Reps
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C. Alternate Sequences of Leg+Core Movements x 2 Rounds:
BW Leg Extensions / Reverse Nordics OR Inverted Leg Extensions x 10-15 Reps
Barbell Ab Rollouts x 6-12 Reps
Rest 2-3 min
Single Leg DB Hip Thrust x 10-20 Reps (weak glute)
Hanging Oblique Knee Raise x 10-20 Reps (5-10/side)
Single Leg DB Hip Thrust x 10-20 Reps (strong glute)
Rest 2-3 min
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D. Towel/Slider Leg Curls
(scale by stepping feet in and out if needed to meet rep range targets)
One set of 12-20+ Reps
Rest 30s
One additional set with same difficulty as first set
(goal for 50-60% of reps achieved on first set)
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Incline “pause” Barbell Bench
3 sets of 12-15 Reps
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B. One Arm DB “sweep” Rows (knee on bench)
(cues are in description of video)
3 sets of 12-15 Reps
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C. 6 Rounds:
Select a weight for each movement where you could achieve approx. DOUBLE the target rep range
Rest approx. 30 seconds between movements and expect fatigue to accumulate quickly!
The final couple sets of each should be challenging closer to failure!
Flat DB Flies x 12-15 Reps
DB Upright Rows x 12-15 Reps
Banded Straight-Arm Pulldowns x 12-20 Reps
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D. Alternate Movements x 2 sets each:
Each movement for 12-15 Reps
Standing EZ/Barbell Curls
Rest 1-2 min
Prone DB Face Pulls
Rest 1-2 min
Incline EZ/Barbell Tricep Extensions
Rest 1-2 min
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Day 3 – Rest + Walk 10k steps
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Day 4 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Squat (of choice) (select movement and stay consistent week to week)
1. Back Squats (Low or High bar)
2. Back Squat (pause, heels elevated)
3. Safety Squat Bar (standard or pause with heels elevated)
3 sets of 10-12 Reps
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B. Low Bar Good Mornings
(or can use “Safety Squat Bar” if you have the option)
3 sets of 10-12 Reps
***I find this movement much more productive with LOW BAR position. The high bar position seems to make it more of a low back and midline stability movement as opposed to glutes/hamstrings
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C. Walking DB Lunges
3 sets of 12-20 Steps (6-10 per leg)
Build quickly to the weight for the TOP set and complete one heavy/challenging set
Reduce weight 5-10 lbs per DB for each subsequent set
Rest 2-3+ min between sets as needed
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D. Ring/TRX Plank Sprawls
3 sets of 6-12 Reps (Scale on knees or by raising rings)
+ Superset the FINAL SET ONLY with:
Standard Abmat Sit-ups x Max QUALITY Reps in 60 seconds
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E. Dip Belt Calf Raises
3 x 10-15 Reps
+ Immediately after final set:
Drop weight and continue accumulating reps with just bodyweight
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Day 5 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Strict Pullups OR Rack Pull-ups (weighted as needed)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
*If you opt for Rack Pull-ups, you can add weight as shown in video if needed for rep range targets
3 sets of 10-12 Reps
Pull-ups Scaling Options to meet rep targets
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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B. Alternate Movements x 3 sets each:
Dips (weighted as needed) (scaling below) x 10-12 Reps
Rest 1-2 min
Dead-Stop DB Lateral Raise x 15-20 Reps
Rest 1-2 min
Preacher Curls (EZ or Barbell) x 15-20 Reps
Rest 1-2 min
Dips Scaling Options to meet rep targets
Tricep Push-ups on Barbell (elevate barbell to scale further)
Bench Dips (add weight on lap as option)
Band-Assisted Dips
Foot-Assisted Dips
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C. 4 Rounds:
Select a weight for each movement where you could achieve approx. DOUBLE the target rep range
Rest approx. 30 seconds between movements and expect fatigue to accumulate quickly!
The final couple sets of each should be challenging closer to failure!
Strict Overhead Press x 10-12 Reps
Jansen Rows x 12-20 Reps
Banded Pushdowns x 12-20 Reps
Incline DB Curls x 10-12 Reps
***Note that the Overhead press and the Jansen Rows will be impacted by the fatigue in the triceps and biceps from the Pushdowns and Curls (take this into account when selecting weights)
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D. Superset Movements x 2 sets each:
Incline DB Bench Press (pause bottom) x 10-12 Reps (first set) then 15-20 Reps (second set)
Incline Prone Rear Delt Raises (pinkies up) x 15-25 Reps
Rest 2-3 min
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Day 6 – OPTIONAL Conditioning Day
A. Reps 40-30-20-10 at steady/consistent pace:
For DB Snatch, Reps are total (so 40 reps = 20 per arm)
Bike Calories
DB Snatch (alternating arms)
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B. As Many Rounds as Possible in 12 Minutes:
Sustainable pace where each round is the same time as each prior and subsequent round
6 Burpee DB Step-ups
12 Russian KBS
18 Shuttle Runs (30 feet each way = 2 reps)
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Day 7 – Rest + Walk 10k steps
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