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This is Week 3 of the THIRD AND FINAL MESOCYCLE in the Intensity over Volume cycle. Please read the linked Blog to learn more about the current programming.
The final 4-weeks of this cycle will have a SLIGHT decrease in reps for the repeating movements week to week. Pay attention, as we will be building intensity and decreasing reps as we get closer to “Max Reps testing” at the end of the program.
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 ~2-3 RIR (Reps in Reserve) for COMPOUND movements, and 1-2 RIR for ISOLATION movements, unless stated otherwise.
Add weight or reps week to week so that you end up at 0-1 RIR in the week 4 (just prior to DELOAD).
RIR Example:
If you complete a set of 8 Reps with 2 RIR, this means you *COULD* have completed 10 reps
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. High Bar Pause Back Squat (or Safety Squat Bar)
***Note decrease in reps across all work sets from prior week
Build to ONE TOP SET of 4-6 Reps
Rest a few minutes
Then complete backoff set of 6-10 Reps
+ Superset the FINAL SET ONLY with:
Front Foot Elevated DB Reverse Lunge x 10-16 Reps (5-8/leg)
(quad focus; as much “knee over toe” as possible at the bottom of each rep)
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B. “At Home” Leg Extension Variation of choice (options below)
(select movement and stay consistent week to week)
Continue progression from prior week
(Increase challenge from prior week due to slight decrease in rep targets for top set)
One Top Feeder set of 8-12 Reps to 1-2 RIR
Rest 30-45s
Complete another tough set to approx. 1-2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 0-1 RIR (same weight/difficulty)
At Home Leg Extension Variations:
Sissy Squat (weighted as needed)
Scaled Sissy Squat
Bodyweight Leg Extension / Reverse Nordics
Scaled BW Leg Ext / Reverse Nodics – Band-assisted
Scaled BW Leg Ext / Reverse Nodics – Hand-assisted
DB Leg Extensions
Banded Leg Extensions
Inverted Leg Extensions (banded for added difficulty)
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C. Giant Set x 2 WORK ROUNDS:
This sequence is a progression from 5-weeks prior, when we went directly from leg curls to Good mornings. Now we complete that first part the same, then come BACK to the leg curls for an additional set on the backend of each round.
Complete 1-2 progressive “warm-up” rounds at low effort to PRIME the body for the work sets
Each “work set” should be to approx. 1 rep shy of technical failure on both movements
“At Home” Leg Curl Variation of choice (videos below) x 12-15 Reps
Low Bar Good Mornings x 8-12 Reps
“At Home” Leg Curl Variation of choice (videos below) x Max Reps unbroken (same weight as first set)
Rest 2-3+ min
“At Home” Leg Curl Options:
Hamstring Walkouts (scaled option)
Gliding Leg Curls (with Rings/TRX)
Gliding Leg Curls (with barbell)
Hamstring Curls on Rower
Slider Leg Curls (Slider = skateboard, towel, socks, etc…)
DB Leg Curls
Stability Ball Leg Curls
Rings/TRX Leg Curls
Banded Leg Curls
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D. Lying Windshield Wipers (scale with bent knees) (ADV HANGING windshield wiper)
Complete 2 tough sets in the 8-16 rep range
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E. Medball Throw Sit-ups
As Many Reps as Possible in 4 minutes
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Day 2 – Upper Body (Chest/Back Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
FOR BOTH EXERCISES:
Build to ONE TOP SET of 4-6 Reps
Then complete backoff set of 6-10 Reps
***Note decrease in reps across all work sets from prior week
Incline DB Bench Press (pause bottom)
Rest 2 min
Prone DB Row OR Helms Row OR “Head Supported” Row
(select Row based on comfort, and stay consistent week to week)
Rest 2 min
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B. Rack Pull-ups (options below)
(select movement and stay consistent week to week)
Continue progression from prior week
(Increase challenge from prior week due to slight decrease in rep targets for top set)
One Top Feeder set of 6-10 Reps to approx. 1-2 RIR
Rest 30-45s
Complete another tough set to approx. 1-2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 1-2 RIR (same weight/difficulty)
Rack Pull-ups arranged from HARDEST to EASIEST:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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C. Push-ups (options below)
(select movement and stay consistent week to week)
Continue progression from prior week
(Increase challenge from prior week due to slight decrease in rep targets for top set)
One Top Feeder set of 6-10 Reps to approx. 1-2 RIR
Rest 30-45s
Complete another tough set to approx. 1-2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 1-2 RIR (same weight/difficulty)
Push-ups arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups (weight vest as needed)
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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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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E. Superset Movements x 1 work set each:
Both movements for 8-12 reps
Lying DB Tricep Extensions (pause at deep stretch)
EZ or Barbell Curls
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute Dominant)
Part A and B repeat week to week. Track these metrics
A. Hip Banded BARBELL RDL or TRAP BAR RDL
(last cycle we did this with DB’s for higher reps. Now we will do it heavier with a barbell)
***Note decrease in reps across all work sets from prior week
Build to ONE TOP SET of 4-6 Reps
Rest a few minutes
Then complete backoff set of 6-10 Reps
+ Superset the FINAL SET ONLY with:
“At Home” Leg Curl Variation of choice (options below) x 10-20 Reps (approx. 1 RIR)
Hamstring Walkouts (scaled option)
Gliding Leg Curls (with Rings/TRX)
Gliding Leg Curls (with barbell)
Hamstring Curls on Rower
Slider Leg Curls (Slider = skateboard, towel, socks, etc…)
DB Leg Curls
Stability Ball Leg Curls
Rings/TRX Leg Curls
Banded Leg Curls
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B. Kas Glute Bridge
NO CHANGE TO REP SCHEME ON THIS SEQUENCE
Continue progressing from prior week.
In subsequent weeks, increase weight for ALL SETS, when the FINAL SET of 8 Reps has a solid 1 RIR
6 sets of 8 Reps
Rest only 30s between sets
***Even though the ROM is SHORTER than a HIP THRUST, this movement is usually done MUCH LIGHTER than a thrust. The intention is to AVOID the thrust motion; instead SQUEEZE into extension!
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C. One Round Every 2 Minutes x 4 sets:
Approx 60-sec of work time and 60-sec rest each round
*Load selection with something around your 10-RM for cleans and 20-RM for lunges will be about right.
*Feel free to take 1-2 warm-up sets to establish movement patterns and loading
5 Reps Hang Squat Clean
12 Steps Walking DB Lunges (6 per leg, alternating)
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D. Superset Movements x 2 sets each:
Hanging Oblique Knee Raise (6-10 per side)
Lying Leg Raise (with Hip Thrust at top) x 10-20 Reps
Rest 1-2 min
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E. Single-Leg Calf Raise (DB in hand of working leg)
2 sets of 8-15 Reps per leg
+ Dropset on FINAL SET of each leg
(drop weight to only your BW, and continue accruing reps to a tough set for that leg)
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. One Arm DB Overhead Press (hand-supported)
***Note decrease in reps across all work sets from prior week
Build to ONE TOP SET of 4-6 Reps per arm
Then complete backoff set of 6-10 reps per arm
Rest 2 min BETWEEN ARMS on all work sets
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B. Alternate Movements x 3 sets each:
Keep the same weight for all 3 working sets.
Increase weight on any set that can reach the top of the rep range with 1-2 RIR left
***No change to rep scheme here. This is as low as we’ll go for these isolation movements.
Incline Barbell “Nose Crushers” x 7-10 Reps
Rest 1-2 min
Prone DB Lateral Raises x 9-12 Reps
Rest 1-2 min
Prone DB Spider “Hammer” Curls OR Preacher DB “Hammer” Curls x 7-10 Reps
(select movement and stay consistent week to week)
Rest 1-2 min
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C. DB Fly/Press Hybrid
4 sets of 6-8 Reps
Increase weight every set, such that the FINAL SET is the most challenging, close to failure
+ Superset the FINAL SET ONLY with:
Banded Crossovers x 3 sets (15-20s rest between sets)
Start with approx. 15 Reps, then shoot for 4-6 reps on each subsequent set under short rest
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D. Strict Pendlay Row
4 sets of 6-8 Reps
Increase weight every set, such that the FINAL SET is the most challenging, close to failure
+ Superset the FINAL SET ONLY with:
Bentover Reverse Flies x 3 sets (15-20s rest between sets)
Start with approx. 15 Reps, then shoot for 4-6 reps on each subsequent set under short rest
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E. Seated DB Curls
1 set of 12-15 Reps
+ Dropset (reduce weight 30% and continue accruing reps)
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Day 6 – OPTIONAL Conditioning Day
***Note, today’s programming is ONLY MONOSTRUCTURAL CARDIO to ensure the body is prepared and fatigue is limited as we head into the heavy “AMRAP” testing week
A. Bike or Row 20 min @ steady pace (approx 60-70% effort)
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B. Jog 10 min @ steady pace (approx 60-70% effort)
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C. Walk 1-2 miles
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Day 7 – REST DAY
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