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This is Week 1 of the THIRD AND FINAL MESOCYCLE in the Linear Periodization “Enhanced” Program.
Please read the Blog to learn more about the current programming.
The one major change you will notice this mesocycle, is that the rep targets for the repeating movements have decreased AGAIN. This means you should add weight to ensure challenging sets within the target rep range.
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 5-8 Reps
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B. Foam Roller/Slider DB Hack Squats
3 sets of 6-9 Reps
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C. Back-Rack Reverse Lunges (alternating each rep)
Build slowly to one top set of 8-12 Reps (4-6/leg)
Rest a few minutes and reduce weight to 50% of top set
Complete “Max Reps in 60 seconds” with the much lighter weight
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D. Towel/Slider Leg Curls OR Gliding Leg Curls
(for towel/slider leg curls, step feet in and out as needed to modulate difficulty)
One set of 12-20 reps to ~2 RIR
Rest 30s
Additional set (same difficulty level) to 2 RIR
Rest 30s
Final set (same difficulty level) to 2 RIR
+ Superset the FINAL SET ONLY with:
Glute Bridges x Max Reps in 60 seconds
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E. Barbell Ab Rollouts
3 x 6-12 Reps
+ Superset the FINAL SET ONLY with:
Hanging Oblique Knee Raise x Max Reps in 60 seconds
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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 4-7 Reps
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B. One Arm DB “sweep” Rows (knee on bench)
(cues are in description of video)
3 sets of 6-9 Reps
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C. 3 Sets:
First set lighter “feel it out” then 2 challenging sets
Seated DB Upright Row + Seated DB Lateral Raise Superset
Select a weight where you can do 8-10 tough reps for Upright Row
Then reduce weight 50% for Lateral Raises and complete up to 1 rep from failure
Rest 2-3 min after each superset
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D. Alternate Movements Every Minute x 20 Minutes (4 Rounds):
Given the short rest, you should select a weight for each where you can leave about 5-6 RIR on the first set. Expect fatigue to accumulate, and sets should be quite challenging by the last round
Incline DB Flies x 8-12 Reps
Incline EZ/Barbell Tricep Extensions x 8-12 Reps
Incline DB Curls x 8-12 Reps
Banded Straight-Arm Pulldowns x 10-15 Reps
Prone DB Face Pulls x 10-15 Reps
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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 4-7 Reps
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B. Low Bar Good Mornings
(or can use “Safety Squat Bar” if you have the option)
3 sets of 5-8 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
Build slowly to a top set of 8-12 Steps (4-6/leg)
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D. 2 Rounds of Sequence:
Walking DB Lunges x 8-12 Steps @ approx. 50-60% of top weight from Part C
SUPERSET Hip Extensions x 8-12 “slow and controlled” reps
Rest 2 min
Ring/TRX Plank Sprawls x challenging # of Reps (6-12 rep range)
(Scale on knees or by raising rings)
SUPERSET Abmat/Flat Sit-ups x 6-12 “slow and controlled” reps
Rest 2 min
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E. Dip Belt Calf Raises
1 x 10-15 (light/easy warm-up)
2-3 x 8-12 (challenging)
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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 4-7 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 5-8 Reps
Rest 1-2 min
Dead-Stop DB Lateral Raise x 8-10 Reps
Rest 1-2 min
Preacher Curls (EZ or Barbell) x 8-10 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. Alternate Movements as you build to ONE TOP SET for each:
Suggest approx. 2-3 progressively heavier “non-fatiguing” sets to reach the top weight
Incline DB Bench Press (pause bottom) x 6-8 Reps
Rest 2 min
Jansen Rows x 8-12 Reps
Rest 2 min
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D. Alternate Movements Every Min x 8 Minutes (4 Rounds):
Select a weight where you could achieve approx. DOUBLE the target reps for each
Bradford Press x 8-10 Reps (note “there and back” = 1 rep)
Standing EZ/Barbell Curls x 10-12 Reps
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One set of 15-20 reps to 1-2 RIR
Rest 30s
Additional set (same weight) to 1-2 RIR
Rest 30s
Final set (same weight) to 1-2 RIR
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Day 6 – OPTIONAL Conditioning Day
A. 5 Rounds:
Run distance x 1000-800-600-400-200m
Devils Press x Reps 10-8-6-4-2
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B. As Many Rounds as Possible in 6 Minutes:
10 Cal Row
10 Burpees lateral over rower
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Day 7 – Rest + Walk 10k steps
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