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This is Week 1 of the SECOND MESOCYCLE in the Intensity over Volume cycle. 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 ~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)
Build to ONE TOP SET of 6-10 Reps
Rest a few minutes
Then complete backoff set of 10-15 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)
Begin progression slightly ahead of where you were in the PRIOR “week 1” (after deload)
***In subsequent weeks, whenever the TOP FEEDER SET hits 20 reps, add 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/difficulty)
Rest 30-45s
Complete a final tough set to approx. 2 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 Rounds:
Conventional Deadlift x 4-6 Reps
Rest 10-15s
Weighted Hip Extensions x 8-12 Reps
Rest 10-15s
Barbell Hip Thrust x challenging set with same weight as deadlift
Rest 2-3+ min
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D. Decline or GHD Sit-ups (weighted as feasible)
Reps 20-15-10 (increasing weight/difficulty each set)
+ Superset the FINAL SET ONLY with:
Hanging Knee Raises x 10-20 Reps
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E. Single-Leg Calf Raise (unweighted for pretty much everyone)
Reps 10-9-8-7-6
Alternate legs, and rest only while the opposite leg is working
If you use tempo and purposeful movement, this should be plenty of work!
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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 6-10 Reps
Then complete backoff set of 10-15 Reps
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)
Begin progression slightly ahead of where you were in the PRIOR “week 1” (after deload)
***In subsequent weeks, whenever the TOP FEEDER SET hits 15 reps, add difficulty to all sets the following week
One Top Feeder set of 10-15 Reps to approx. 2 RIR
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 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)
Begin progression slightly ahead of where you were in the PRIOR “week 1” (after deload)
***In subsequent weeks, whenever the TOP FEEDER SET hits 15 reps, add difficulty to all sets the following week
One Top Feeder set of 10-15 Reps to approx. 2 RIR
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight/difficulty)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight/difficulty)
***In subsequent weeks, whenever the TOP FEEDER SET hits 15 reps, add difficulty to all sets the following week
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. As Many Reps as Possible in 6 Minutes:
15 Devils Press
30 Burpees
Max Reps DB Snatch in remaining time (alternate arms)
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E. 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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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)
Build to ONE TOP SET of 6-10 Reps
Rest a few minutes
Then complete backoff set of 10-15 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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Using the same weight as the TOP 15 REP SET prior to Deload week, complete:
6 sets of 8 Reps
Rest only 30s between sets
In subsequent weeks, increase weight for ALL SETS, when the FINAL SET of 8 Reps has a solid 1 RIR
***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. 3 Rounds:
Go directly from Clean to Front Squat each round, using the same weight for both movements
Squat Clean x Reps 5-4-3 (increasing weight)
Front Squats x Reps 5-4-3 (increasing weight)
DB Burpee Squat Clean x 6-12 Reps each round (same weight across)
Rest 2-3+ min between rounds
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D. Lying Leg Raise (weighted as feasible; DB between feet)
2 x 10-15 Reps
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E. Giant Abs Set x 2 Rounds:
Weighted Plank x 45-60 seconds (challenging unbroken)
Reverse Crunches 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 (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. One Arm DB Overhead Press (hand-supported)
Build to ONE TOP SET of 6-10 Reps per arm
Then complete backoff set of 10-15 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
Incline Barbell “Nose Crushers” x 8-12 Reps
Rest 1-2 min
Prone DB Lateral Raises x 10-15 Reps
Rest 1-2 min
Prone DB Spider “Hammer” Curls OR Preacher DB “Hammer” Curls x 8-12 Reps
(select movement and stay consistent week to week)
Rest 1-2 min
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C. Superset Movements x 2 sets each:
Pull-ups are 5-8 Reps heavy for the first set. Then you will have fatigue from the Rows, and will need to choose an easier/lighter pull-up variation for a second set of 10-15 Reps
Weighted Pullups
(neutral or rotational handles if possible; see scaling options below)
45-Degree Torso Bentover Barbell Rows x 8-12 Reps
Rest 2-3+ min
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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D. (weighted) Dips OR (weighted) Push-ups (elevate hands to scale movement)
2 x 6-12 Reps
+ Superset the FINAL SET ONLY with:
DB Fly (pause at stretch) x 8-12 Reps
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E. Alternate “Incline” Movements x 3 sets each:
Incline DB Curls x 10-15 Reps
Rest 1 min
Face-Down Prone DB “Swings” x 20-30 Reps
(use approx. DOUBLE the weight you would use for a set of 15 lateral raises)
Rest 1 min
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Day 6 – OPTIONAL Conditioning Day
A. Reps 10-20-30-20-10 For Time (20 min cap):
Shuttle Runs (30 feet each way) “there and back” = 2 reps
Burpees
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B. Rowing (or Bike) Intervals (28 min total time, including rest):
Increase intensity/output as work time decreases
3 min (rest 2 min) x 1 set
2 min (rest 2 min) x 2 sets
1 min (rest 2 min) x 3 sets
30 seconds (rest 1 min) x 4 sets
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Day 7 – REST DAY
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