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This is the second Microcycle in the THIRD AND FINAL MESOCYCLE of the “Reverse Pyramid” Cycle
Each “microcycle” contains six training days and one optional conditioning day. The objective is to complete these 6-7 days over the course of 9-10 calendar days. There are FOUR microcycles in ONE mesocycle.
A good objective is to try and complete this “microcycle #2” programming with the same loads/reps as “Microcycle #3” from the prior accumulation period. However, the overriding goal is to begin each accumulation period (four microcycles) with slightly less perceived effort, leaving room to build week to week. Look to progress perceived difficulty week to week so that the FINAL week of the mesocycle is the most challenging.
Pay attention to the REPEATING MOVEMENTS. Beginning this week, there will be some small changes to the rep structure as we move towards some “max reps” testing at end of cycle.
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Day 1 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. Flat DB Bench Press
2 x 5-8 Reps (keep same weight both sets)
1 x 10-15 (lighter backoff set)
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B. Alternate Movements x 3 sets each:
Alternating DB Upright Rows = 1 x 5-8 Reps, then 2 x 10-15 (lighter backoff sets)
(Reps listed are “per arm”, so 5-8 Reps = 10-16 Reps total)
Rest 1-2 min
Close-Grip Incline Barbell Press = 2 x 5-8, then 1 x 10-15 (Lighter backoff set)
Rest 1-2 min
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C. Superset Movements x 5 sets each:
Seated Lateral DB “Swings” x 20-30 Reps
Band Pull-Aparts x 15-25 Reps
Rest approx. 2 min
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D. Alternate x 3 sets each:
Single DB Incline Tricep Extension x 7-10, then 12-15, then 15-20 (decreasing weight)
Rest only 20-30 seconds
1 and 1/2 Push-ups x 8+ Reps on FIRST SET, then expect decline in reps set to set
(elevate hands to ensure target reps)
Rest 2-3+ min between rounds
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Day 2 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
A. Stiff-Legged Deadlifts (@31X1)
31X1 tempo = 3-second descent, 1-sec pause bar on ground, EXPLDOE up, 1-sec pause at top)
(elevate barbell on a “riser” if you struggle to maintain a flat back at bottom)
2 x 4-7 Reps (same weight both sets)
1 x 8-12 Reps (lighter backoff set)
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B. Back Rack Split Squats (no elevation)
2 x 5-8 Reps (keep same weight both sets)
1 x 10-15 (lighter backoff set)
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C. DB Hack Squats (with foam roller)
Reps 12-9-6 (increasing weight)
(Start super light so the 12 rep set is just a warm-up, like maybe just Bodyweight)
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D. Superset x 2 sets each:
For Inverted Leg Ext, you can add a band under hands and behind hamstrings to increase resistance
BW Leg Extensions / Reverse Nordics OR Inverted Leg Extensions x 8-15 Reps
Heels-elevated Air Squat x 8-15 Reps (use tempo shown in video)
Rest 2-3 min
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E. (weighted) Hanging Knee Raises
Build to a TOP SET of 8-10 Reps
Then complete 2 x 10-15 at lighter weight (or just BW)
+ Superset the FINAL SET ONLY with:
Reverse Crunches x 15-30 Reps
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Day 3 – Upper Body Pull
Part A and C Repeat week to week. Track these metrics.
Part B will change week to week but remain a “back focus” section
A. Strict Pull-ups (@21X0)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
2 x 3-6 Reps (same difficulty for both sets)
1 x 7-10 (lighter backoff set)
Scaling if needed to ensure QUALITY sets in desired rep range
***You may be able to perform harder variation for lower reps and then scale for backoff sets
Rack Pull-ups
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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B. Bentover Barbell Rows to chest
Find a challenging weight for 12 Reps
Then complete 3 x 8-10 Reps at the same weight (rest 60-90s between each as feasible)
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C. Standing EZ OR Barbell Curls
2 x 5-8 Reps (keep same weight both sets)
1 x 10-15 (lighter backoff set)
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D. Alternate Movements x 3 sets each:
Foot-Assisted Rack Pull-up x 6-15 Reps (second swipe of IG post)
All sets well shy of failure, with focus on mind-muscle connection (pull lats down towards waist)
Rest 1-2 min
Bentover Rear Delt Raises (pinkies up) x 15-20 Reps (light)
Rest 1-2 min
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E. DB Spider Curls
3 sets: Start with 15-20 Reps and rest only 45-60 seconds between sets (expect steep rep decline)
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Day 4 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. Seated DB Overhead Press (@21X0)
21X0 = 1-sec pause at bottom (DB’s hovering at shoulder level)
2 x 5-8 Reps (keep same weight both sets)
1 x 10-15 (lighter backoff set)
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B. Weighted Push-ups (details and scaling below)
Reps also at 21X0 tempo (pause at “chest to bar” briefly)
2 x 5-8 Reps (keep same weight both sets)
1 x 10-15 (lighter backoff set)
***Weighted Push-ups performed with a Dip-Belt are the most effective way to load and progress the movement week to week. Make sure the barbell is at the same height week to week when you add load.
***If scaling the movement, this is also the OPTIMAL setup. You should manipulate the height of the bar, and adjust it down by 2-3’’ as you get stronger. Once you are performing quality reps at around parallel, you can begin to add weight slowly.
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C. Alternate Movements x 3 sets each:
Seated DB Lateral Raises (strict) x 10-15 Reps + Dropset on the FINAL SET ONLY
(Dropset = Reduce weight 30-40% and continue accruing reps)
Rest 2+ min
DB Squeeze Press x 6-8, then 10-15, then 15-20 (decreasing weight each set)
Rest 2+ min
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D. Alternate Movements x 2 sets each:
Banded Crossovers x 10-15 Reps
Rest 1-2 min
Lying EZ or BB Tricep Extensions x 10-15 Reps
Rest 1-2 min
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Day 5 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
A. Back Squat
(choose LOW BAR or HIGH BAR and stay consistent week to week)
2 x 4-7 Reps (same weight both sets)
1 x 8-12 Reps (lighter backoff set)
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B. Single-Leg DB RDL (one in each hand)
*If really struggling with balance, perform as B-Stance RDL
Build quickly with bigger jumps to the TOP SET of 4-8 Reps per leg
Rest between legs as needed
Then complete 1 x 10-15 per leg
(MUCH lighter with focus on higher stimulus and less fatigue)
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C. Alternate Movements x 4 sets each:
Choose approx. 16-20 Rep weight for each exercise
The goal is to accumulate without volume without having to GRIND reps or be close to failure
Landmine Hack Squat x 10-12 Reps
(Note that a LANDMINE can be set up by wedging a barbell in a corner)
Rest 1-2 min
Gliding Leg Curls OR Swiss Ball Leg Curls x 12-15 Reps
Rest 1-2 min
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D. Weighted Sit-ups (DB on/above chest)
Reps 15-12-9 (increasing weight)
Start super light for the 15-rep set as progressive warm-up
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E. Landmine Rotational Twist
2 x 12-16 Reps (6-8/side)
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F. Single-Leg Calf Raise (unweighted, focus on deep stretch and pause at contraction)
Reps 10-9-8-7-6-5 PER LEG
Try to rest only while opposite leg is working!
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Day 6 – Upper Body Pull
Part A and B Repeat week to week. Track these metrics.
A. Bentover DB Row (one DB per hand)
2 x 6-10 Reps (same weight both sets)
1 x 10-15 Reps (lighter backoff set)
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B. DB PJR Pullovers
1 x 6-10 Reps
2 x 10-15 Reps (lighter backoff sets)
+ Rest 2 min after final Pullover set
Then 1 set of “Strict Pull-ups” (grip of choice)
Goal is to do a set of 8+ Reps with just Bodyweight (no added load)
Use scaling options from Day 3 if needed to ensure 8+ Reps
Each week, take the set to 1-2 RIR (reps shy of failure) and add a rep whenever feasible!
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C. Pause Ring Rows
Complete ONE TOP set until inability to hold the contraction for the 1-2 sec desired length.
Then complete 2 additional sets with 70-80% of top set as rep target
The goal range is 10-20 Reps. You can make movement easier by elevating rings (and not elevating feet)
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D. Lying Banded Face Pulls
3 x 15-20 Reps (light, short rest between, focus on rear delt retraction to initiate reps)
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E. EZ or Barbell Curls with shoulder elevation
4 x 10-15 Reps
+ Superset the FINAL SET ONLY with:
EZ or Barbell Preacher Curls x 8-12 Reps
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Day 7 – OPTIONAL Conditioning
This session can be added at any point throughout the 10-day microcycle
Optimally, it would be done on a day where you aren’t doing anything else
A. 3 Rounds:
Run x 600m-400m-200m
Russian KBS x 35-25-15 Reps
Burpees x 35-25-15 Reps
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B. Rowing Intervals:
1000m (Rest 4 min)
500m x 2 sets (Rest 2 min b/w each)
250m x 4 sets (Rest 1 min b/w each)
+ 10 min steady state Row
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