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This is Week 1 of the SECOND MESOCYCLE in the Daily Undulating Periodization Training Cycle. Please read the linked Blog to learn more about the current programming.
A good objective would be to try and EXCEED the performance (weight/reps) from “week 1” of the prior mesocycle (maybe try and match “week 2” performance from the prior mesocycle and work forward from there week to week).
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 will be always be Cleans
Parts B and C repeat week to week. Track these metrics
A. Squat Clean or Power Clean (choose; stay consistent week to week)
Week 1 = 3 sets of 5 reps
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
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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D. Barbell Hip Thrust x Reps 10-9-8-7-6 (5 total sets)
*Complete 8-12 Reps of Hanging Knee Raises after each set
*Use the SAME WEIGHT for all sets of Hip Thrust (approx 12-Rep max weight) and rest just long enough to ensure quality/unbroken sets of each movement
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E. Decline or GHD Sit-ups (weighted as feasible)
Reps 20-15-10 (increasing weight/difficulty each set)
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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)
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)
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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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. Standing Barbell Curls
Build QUICKLY (limit fatigue) to find a tough set of 12 Reps
(with a weight you could achieve approx 15 reps)
Rest 3 min after final TOUGH set and then:
6-8 Reps At Top of Every Min x 4-5 minutes (using the same weight as top 12-rep set)
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D. Dips OR Narrow-Grip Push-ups (elevate hands to scale movement)
Build QUICKLY (limit fatigue) to find a tough set of 10 Reps
(with a weight you could achieve approx 12 reps)
Rest 3 min after final TOUGH set and then:
5-6 Reps At Top of Every Min x 4-5 minutes (using the same weight as top 10-rep set)
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E. 5 Rounds For Time and Quality Movement:
Devils Press x Reps 5-4-3-2-1 (decrease 1 rep each round)
10 Reps DB Lateral Raises after each set
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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 mesocycle
***In subsequent weeks, whenever the TOP FEEDER SET hits 30 reps, add weight to all sets the following 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. 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 mesocycle
***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. BW Leg Extensions (weighted as needed) OR Sissy Squats (two options below)
One set of 10-20 Reps to approx. 2 reps from failure
Hand-Supported Sissy Squats (weighted as feasible)
Wall-Supported Sissy Squats (scaled)
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E. Giant Abs Set x 2 Rounds:
Weighted Plank x 45-60 seconds (challenging unbroken)
Lemon Squeezers x 10-20 Reps
Weighted Plank x 50% of the weight from first set (goal to stop 5 sec shy of failure)
Rest 2-3 min
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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:
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)
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. Alternate “Prone” Movements x 3 sets each:
DB Spider Curls x 15-20 Reps
Rest 1 min
Face-Down Prone DB “Swings” x 20-30 Reps
Rest 1 min
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D. Seated Overhead DB Tricep Extensions (focus on deep stretch at bottom)
1 x 15-20 (light)
1 x 10-15 (heavier, challenging)
+ Immediately after FINAL SET, complete:
3 sets of 5 Reps (same weight)
Rest only as long as needed to complete sets of 5 unbroken (15-20 seconds?)
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Day 6 – OPTIONAL Conditioning Day
A. Intervals
(Row preferred, but can also be done on bike, or with Shuttle Runs)
1 min on, 1 min off x 4 sets
Rest 5 min
Repeat 1 min on, 1 min off x 4 sets
After the “1 min off” Immediately into….
10 min at sustainable pace
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B. AMRAP 4 Min:
“Burpee Toes to Bar” at sustainable pace
I.e. the amount of reps you get in the first minute should equal what you achieve in each minute
(scale as Burpee + Hanging Knee Raise)
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C. Walk 1-2 miles as desired
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Day 7 – REST DAY
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