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This is Week 3 of the THIRD AND FINAL MESOCYCLE in the Daily Undulating Periodization Training Cycle.
Please read the linked Blog to learn more about the current programming.
Since this is the FINAL Mesocycle in the MACROcycle, we will be progressively working towards some “Max Reps” assessment testing in week 4 of this cycle (just before deload).
The Sets and Reps for the REPEATING MOVEMENTS will remain the same as LAST WEEK. The objective is to add a small amount of load or a rep wherever feasible (without FAILING a rep).
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.
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Day 1 – Lower Body (Power/Strength Focus)
Part A, B and C repeat week to week. Track these metrics
A. Squat Clean or Power Clean (choose; stay consistent week to week)
Week 3 = Build to a top QUALITY set of 2 Reps
Rest a few minutes
Then complete 2 reps “EMOM” x 3 min with 75% of top double (technique work)
All reps performed as “single reps” with 3-5s between each rep
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B. Back Squats (Low or High bar)
(select movement and stay consistent week to week)
Continue to use the “3 rep zone” that you chose (Example: Reps of 5-8, or 6-9, or 7-10)
Complete ONE TOP SET that aims to hit the BOTTOM of your target rep range
Rest a few minutes
Then drop 10% of weight for one backoff set
Rest a few minutes
Then drop another 10% of weight for a final backoff set
On the BACKOFF SETS, do not exceed the TOP of your chosen 3-rep zone. We don’t want to create excess fatigue on these sets after exerting ourselves on the TOP SET
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C. Deadlift Variation (of choice)
(select movement and stay consistent week to week)
Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift
Continue to use the “3 rep zone” that you chose (Example: Reps of 5-8, or 6-9, or 7-10)
Complete ONE TOP SET that aims to hit the BOTTOM of your target rep range
Rest a few minutes
Then drop 10% of weight for one backoff set
Rest a few minutes
Then drop another 10% of weight for a final backoff set
On the BACKOFF SETS, do not exceed the TOP of your chosen 3-rep zone. We don’t want to create excess fatigue on these sets after exerting ourselves on the TOP SET
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D. AMRAP 4 Min (Rest 3 min) x 2 sets:
Choose weight where you can do sets unbroken with minimal rest
6 Reps (per leg) Single Leg Squat on Box or Bench (scaling below)
12 Reps Medball Throw Sit-ups
Scaling for Single-Leg Squat
Single Leg Squat to riser
Bench or Box “Lowers” (with band or holding a pole/wall for support)
Single Leg Squat (hand assisted)
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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)
Continue to use the “3 rep zone” that you chose (Example: Reps of 5-8, or 6-9, or 7-10)
Complete ONE TOP SET that aims to hit the BOTTOM of your target rep range
Rest a few minutes
Then drop 10% of weight for one backoff set
Rest a few minutes
Then drop another 10% of weight for a final backoff set
On the BACKOFF SETS, do not exceed the TOP of your chosen 3-rep zone. We don’t want to create excess fatigue on these sets after exerting ourselves on the TOP SET
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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Continue to use the “3 rep zone” that you chose (Example: Reps of 5-8, or 6-9, or 7-10)
Complete ONE TOP SET that aims to hit the BOTTOM of your target rep range
Rest a few minutes
Then drop 10% of weight for one backoff set
Rest a few minutes
Then drop another 10% of weight for a final backoff set
On the BACKOFF SETS, do not exceed the TOP of your chosen 3-rep zone. We don’t want to create excess fatigue on these sets after exerting ourselves on the TOP SET
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C. For each exercise below, complete:
Build quickly to heavy set of 8 reps
Rest a couple min between harder sets of each
Followed by a few min rest, then a backoff set with 30% less
45-Degree Torso Bentover Barbell Rows
Narrow-Grip (Weighted) Push-ups
For Push-ups:
***Feel free to perform on ground with weight on back, as well.
***To scale movement, elevate height of barbell in squat rack
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D. 12 Rounds (8 min cap):
DB Snatch should be heavy enough to force you to take a second to setup and focus for the lift
(versus just nonchalantly walking over and picking it up)
1 Heavy DB Snatch (right)
1 Burpee
1 Heavy DB Snatch (left)
1 Burpee
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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:
Continue using your chosen metabolite rep range (either 12-15 or 15-20)
Complete ONE TOP SET that aims to hit the BOTTOM of your target rep range
Rest a few minutes
Then drop 10% of weight for one backoff set
Rest a few minutes
Then drop another 10% of weight for a final backoff set
On the BACKOFF SETS, stay a few reps shy of fatigue, and use these sets to refine movement pattern with intent to optimize mind muscle connection
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
NOTE THAT RIR dropped from 2 to 1 prior week
With the weight established in prior mesocycle, complete as follows:
One Top Feeder set of 24-30 steps unbroken
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
NOTE THAT RIR dropped from 2 to 1 prior 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. 1 and 1/4 Barbell Hip Thrust
One TOP SET of 12-15 Reps
+ 3 sets of 5 Reps
Rest only as long as needed to make the sets of 5 unbroken (maybe 10-20 seconds?)
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E. 2 Rounds:
All movements for 12-20 Reps
Rest 30-60 sec between movements as needed for quality
Hanging Oblique Knee Raise (6-10 per side)
Spanish Squat
Lying Leg Raise (with Hip Thrust at top)
Rest 1-2 min after each round
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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:
Continue using your chosen metabolite rep range (either 12-15 or 15-20)
Complete ONE TOP SET that aims to hit the BOTTOM of your target rep range
Rest a few minutes
Then drop 10% of weight for one backoff set
Rest a few minutes
Then drop another 10% of weight for a final backoff set
On the BACKOFF SETS, stay a few reps shy of fatigue, and use these sets to refine movement pattern with intent to optimize mind muscle connection
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:
Continue using your chosen metabolite rep range (either 12-15 or 15-20)
Complete ONE TOP SET that aims to hit the BOTTOM of your target rep range
Rest a few minutes
Then drop 10% of weight for one backoff set
Rest a few minutes
Then drop another 10% of weight for a final backoff set
On the BACKOFF SETS, stay a few reps shy of fatigue, and use these sets to refine movement pattern with intent to optimize mind muscle connection
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. Banded Pushdowns
Reps 20-16-12-8
Use the same resistance for all sets (something you can do 20 reps unbroken).
After each set of Pushdowns complete:
10-15 Reps Hang Snatch High Pulls
Rest as needed to ensure pushdowns unbroken
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D. Reps 20-15-10 For Quality Movement
Rest as minimally as possible to ensure unbroken sets
Choose weight for 20-rep unbroken sets, then keep same weight for each
Barbell Bench Press
Bentover Reverse Flies
Seated DB Curls
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Day 6 – OPTIONAL Conditioning Day
A. As Many Rounds as Possible in 20 min @ sustainable pace entire time
17/13 Cal Row (male/female)
7 Burpee DB Squat Cleans
Rest exactly 60 seconds
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B. 3 Rounds:
Run 400m @ 65-70% effort
6-12 Reps Ring or TRX Plank Sprawls
***Note that movement will be significantly easier on your knees, or with rings set higher
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C. Walk 1-2 miles
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Day 7 – REST DAY
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