Original Evolved - DUP Cycle - Week 4 (4/12/21)

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This is Week 4 of the Daily Undulating Periodization Training Cycle. This is the final week before DELOAD, so make sure to push sets to 0-1 reps from technical failure.

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 ~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 (5-8 Rep Range)
Week 1 = 100×8-7-6
Week 2 = 105×8, 100×8-7
Week 3 = 110×7, 105×8-6
Week 4 = 110×8-7, 105×7

Read the blog all about Progression and Overload

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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 4 = 3 sets of 2 reps (one rep less than last week; add weight)
All three sets performed as “single reps” with 3-5s between each rep (Rest 2-3 min b/w sets)
Weight should be manageable with quality for all reps. No risk of failure

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B. Back Squats (Low or High bar)
(select movement and stay consistent week to week)

Within the rep range of 5-10, select a “3 rep zone” that you aim to work within:
Example:
Reps of 5-8, or 6-9, or 7-10
Complete 3 work sets where progression follows the example at top (and linked in blog)

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C. Deadlift Variation (of choice)
(select movement and stay consistent week to week)

Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift

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D. 2 Rounds:
Rest briefly as needed to ensure quality movement

10-15 Decline Lying Leg Raises OR (ADV on GHD (extra stretch)
10-15 Decline or GHD Sit-ups
6-10 Burpee DB Deadlifts
20-30 Box Step-ups (no weight, alternating legs)

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E. Donkey Calf Raises (dip belt)
2 sets of 8-10 Reps
2-3 sec at the “deep stretch” position, and 1-2 sec at the top “contraction”

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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)

Pull-ups Scaling Options

Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups

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B. Flat Barbell Bench Press

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C. 3 Rounds:
Decrease weight set to set as fatigue accumulates (if needed to stay in rep range)

One-Arm DB Rows (knee on bench) x 8-12 Reps PER ARM
Rest 1-2 min between arms and before Overhead press
Seated DB Overhead Press x 6-10 Reps
Superset Seated DB Lateral Raises (slight fwd lean) x 8-12 Reps
Rest 2-3 min then return to DB Rows

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D. Complete Reps 15-12-9 for each movement:
Start with a weight for 15 reps unbroken, keep same weight throughout, and rest only to ensure quality/unbroken sets

Incline EZ or Barbell Tricep Extensions
Incline DB Curls

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E. Push-ups
Most difficult variation possible for ONE TOP SET of 8-10 Reps
Loaded with DIP BELT is most effective way to load
SEE VIDEO DEMO

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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:
Within the rep range of 12-20 select a “3-5 rep zone” that you aim to work within:
Example:
Reps of 12-15, or 15-20
Complete 3 work sets where progression follows the example at top (and linked in blog)

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

One Top Feeder set of 24-30 steps unbroken (12-15 per leg)
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight)
Rest 30-45s
Complete a final tough set to approx. 2 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

One Top Feeder set of 12-20 Reps
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight)

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D. Bodyweight Leg Extensions / Reverse Nordics (scaling below)
One top set of 12-20 Reps
Just practice getting comfortable with the movement in this rep range, and we’ll do more with it in the next mesocycle after deload!

Scaled options for Bodyweight Leg Extension / Reverse Nordics
Band-assisted – https://www.youtube.com/watch?v=GDbWaDAz3oE
Hand-assisted – https://www.youtube.com/watch?v=YS-G-GGzmbQ

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E. 2 Rounds:
Rest minimally as needed to ensure unbroken/quality sets

Row x 15-20 Cals (moderate effort)
Barbell Ab Rollouts x 8-15 Reps
Bike x 15-20 Cals (moderate effort)
Weighted Sit-ups (DB on/above chest) x 8-15 Reps

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Day 5 – Upper Body (Hypertrophy and Muscular Endurance)
Part A and B repeat week to week. Track these metrics

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:
Within the rep range of 12-20 select a “3-5 rep zone” that you aim to work within:
Example:
Reps of 12-15, or 15-20
Complete 3 work sets where progression follows the example at top (and linked in blog)

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. Superset Movements x 2 sets each:

Devils Press x Max Reps in 60-seconds
Seated EZ or Barbell Overhead Tricep Extensions x 12-20 Reps
Rest 2 min

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D. Alternate Movement Sequence x 2 Rounds:

DB “Hammer” Preacher Curls x 12-15 Reps
+ Dropset immediately after each set (reduce weight 30-40% and continue to tough set)
Rest 1-2 min
Face-Down Rear Delt Sweeps x 12-20 Reps
Superset with Banded Face Pulls x 15-25 Reps
Rest 1-2 min

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Day 6 – OPTIONAL Conditioning Day

Go to a track if possible, otherwise estimated distances outside will be fine

A. Thorough warm-up and mobility
(hurdle drills, calves, groin, hips, glutes etc…)

Run 400m super slow (barely faster than walking)
Run 200m slightly faster than super slow 400m
Run 200m slightly faster (call it “moderate effort”)
Run 100m at 75-80% effort
Run 50m @ 85-90% effort of intended 100m pace (in part B)

AFTER WARMUP – walk and stay loose. Rest until ready….

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B. Run 100m x 6 sets @ 90-95% effort
***Fastest effort that is repeatable across all 6 sets
Any deviation more than a half second, means you went too hard!

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C. Run 800m @ moderate “cool-down pace”

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D. Walk 1600m (1 mile)

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Day 7 – REST DAY

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Original Evolved – DUP Cycle – Week 4 (4/12/21)