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This is WEEK 4 of the THIRD AND FINAL Mesocycle. This is the FINAL WEEK before the intro/deload week for the next training cycle!
Given this is the FINAL WEEK, we will be taking almost all movements to “technical failure.”
The highly demanding compound movements (squats and RDL’s) will stop at 0-1 reps from failure (meaning the last rep you can achieve without compromising form)
Many of the exercises that are short overloaded will be using “lengthened” sets – which essentially means that we’ll be choosing a weight so heavy that we may only achieve 1-3 “FULL ROM” reps, and then complete a number of “MAX EFFORT” reps that end up being partial ROM (despite our best effort to try and achieve a FULL ROM rep)
These will all be explained in detail within the programming.
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Monday
Lower Body
Part A and B Repeat week to week
A. Romanian Deadlift (RDL) (Barbell OR Trap Bar)
2-3 Warm-up sets, then;
1 set x 5-8 Reps (heavier) (~1 rep from failure)
Rest 2-3 min
1 set x 8-12 Reps (lighter) (~0-1 rep from failure)
***Make sure the final set to 0-1 reps from failure is “TECHNICAL” failure, in which you achieve the FINAL QUALITY REP, where you think you would compromise form on the next rep.
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B. Front Foot Elevated Split Squat (Quad Dominant)
1-2 Warm-up sets, then;
1 set x 6-10 Reps (heavier) (~1 rep from failure)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter) (~0-1 reps from failure)
Rest 1-2 min between legs
***Make sure the final set to 0-1 reps from failure is “TECHNICAL” failure, in which you achieve the FINAL QUALITY REP, where you think you would compromise form on the next rep.
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C. 4 Rounds:
Reps 20-16-12-8 for each movement
Use same weight/resistance/difficulty for each set
Approx 25 Rep max load for each
Barbell Hip Thrusts
Hanging Oblique Knee Raises (side to side) (10-8-6-4 per side)
Row Calories
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D. Superset Movements x ONE WORK SET each:
Complete 1-2 warm-up sets each to prepare for the TOP SET SUPERSET
Leg Extensions x 8-15 Reps (work set to technical failure)
Foam Roller / Slider Hack Squats OR Landmine Hack Squat x 5-10 Reps (~1 rep from failure)
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
Banded Sissy / Leg Extension
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E. Barbell Ab Rollouts (scale: Hand Walkouts)
2 x 6-12+ Reps (technical failure)
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Tuesday
Upper Body
Part A and B Repeat week to week
A. DB Fly/Press
2-3 Warm-up sets, then;
1 set x 5-8 Reps (heavier) (~1-2 reps from failure)
Rest 2 min
1 set x 8-12 Reps (lighter) (to technical failure)
+ Superset the FINAL SET:
Push-ups x 6-15 Reps (to technical failure)
(see push-up options in videos)
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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B. Alternate Movements:
1-2 warm-up sets of each prior to work sets, then:
(weighted) Pull-ups x 2 sets x 6-10 Reps (to technical failure)
Rest 1-2 min
DB Lateral Raise (no loss of tension at bottom) x 2 sets x 10-15 Reps (to technical failure)
Rest 1-2 min
+ After the FINAL set of Lateral Raises, rest 15-20 seconds…
*INCREASE the weight 20-30%, then:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Pull-ups Scaling:
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. Alternate Movements:
1-2 warm-up sets each, then:
2 tough work sets x 8-12 Reps each
Incline DB Bench (1 and 1/2 reps) (~1 then 0 reps from falure)
Rest 1-2 min
Wide Bentover DB Rows (arms form T at top of rep) (to technical failure both sets)
Rest 1-2 min
+ After the FINAL set of Rows, rest 15-20 seconds…
*INCREASE the weight 20-30%, then:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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D. AMRAP 1 Min (Rest 2 min) x 2 sets:
10 Reps Hang Power Snatch
Max Reps Burpees in remaining time
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E. Alternate Movements x 4 sets each:
1 warn-up sets each, then:
3 tough work sets x 8-12 Reps each (Target ~2-1-0 reps from failure across 3 work sets)
Standing DB Hammer Curls
Rest 1 min
One Arm Tate Press
Rest 1 min
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Quad Dominant Squat (see videos below)
2-4 Warm-up sets, then;
1 set x 5-8 Reps (heavier) (~1 reps from failure)
Rest 2-3 min
1 set x 8-12 Reps (lighter) (~0-1 reps from failure)
***Make sure the final set to 0-1 reps from failure is “TECHNICAL” failure, in which you achieve the FINAL QUALITY REP, where you think you would compromise form on the next rep.
Quad Dominant Squat Movement (stay consistent week to week)
Pause “Heels Elevated” Squat (Barbell or Safety Bar)
Foam Roller / Slider Hack Squats
Landmine Hack Squat
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B. Superset Movements x 2 work sets each:
1-2 warm-up sets prior as needed
Kas Glute Bridge x 8-12 Reps (~0-1 rep from failure)
Walking DB Lunges x 8-12 steps (4-6 per leg) (~1 then 0-1 reps from failure)
Rest 2-3 min
+ After failure on the FINAL set of Kas glute Bridge…
Hold the top position for 10-15 seconds
Slowly lower the weight to the bottom, over the course of 5-10 seconds “negative” phase.
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C. (Weighted) Hip Extensions (see below)
1-2 warm-up sets, then:
1 set x 8-12 Reps (~1 rep from failure)
Rest 2-3 min, then INCREASE the weight 20-30%…
Match the reps achieved on the “FULL ROM” set.
Given that you had a FULL REST between sets, you should expect to achieve 1-3 FULL ROM reps, and then complete the remainder of the reps as “max effort partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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D. One Round:
Choose a reasonable weight for Hang Squat Cleans, such that you can do the 20-rep set with one short break, and probably make the 10-rep set unbroken
20 Hang Squat Cleans
100 Double-Unders OR Single-unders
10 Hang Squat Cleans
50 Double-Unders OR Single-unders
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E. Decline (weighted) Sit-ups (ADVANCED = GHD Curl-ups)
4 sets x 6-10 Reps (~2-1-0-0 reps from failure)
+ Superset the FINAL SET ONLY with…
Garhammer Crunch x 6-12 Reps (to technical failure)
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Friday
Upper Body
Part A and B Repeat week to week
A. Chest Supported Row (see video options below)
2-3 warm-up, then;
1 set x 6-10 Reps (heavier) (to technical failure)
Rest 2 min
1 set x 8-12 Reps (lighter) (to technical failure)
+ After technical failure on the FINAL set, rest 15-20 seconds…
*INCREASE the weight 20-30%, then:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Chest Supported Row Options (stay consistent week to week)
DB Seal Row
Prone DB Row
Head Supported Row
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B. Superset Movements x 2 work sets each:
1-2 warm-up sets prior as needed
The DB “X” Raise places focus on the bottom 60% of the range-of-motion by selecting a weight that is TOO HEAVY for you to complete a full rep to the top. The Front Raise will therefore be much lighter
DB X Lateral Raise x 10-15 Reps (~1 then 0 reps from failure)
DB Front Raise x 8-12 Reps (both arms at same time) (to technical failure both sets)
Rest 2-3 min
+ After the technical failure on the FINAL set of DB Front Raise, rest 15-20 seconds…
*INCREASE the weight 20-30%, then:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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C. Alternate Movements:
1-2 warm-up sets each, then:
2 tough work sets
See “intensity” additions to both movements just below
Banded Crossovers x 10-15 Reps (to technical failure both sets)
Rest 1-2 min
Neutral Grip (weighted) Pull-ups x 5-10 Reps (~1 then 0 reps from failure)
Rest 1-2 min
+ Immediately after final set of Crossovers:
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
+Immediately after final set of Pull-ups:
Rest 30 seconds
Then go again to technical failure (goal for 30-50% of the reps)
Pull-ups Scaling:
Neutral Grip Rack Pull-ups
Neutral Grip Foot Assisted Pull-ups
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D. Alternate Movements x 4 sets each:
1 warn-up sets each, then:
3 tough work sets x 8-12 Reps each (Target ~2-1-0 reps from failure across 3 work sets)
Incline DB Curls
Rest 1-2 min
Overhead DB Tricep Extensions
Rest 1-2 min
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Saturday – OPTIONAL Conditioning
A. AMRAP 10 Min:
10 Reps Burpee Box Step-ups (DB in each hand) (5/leg, alternating)
20 Cal Row (~60-90 sec cardio)
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B. Bike Intervals
***Note that as the work time decreases, the intensity/output should INCREASE
2 min on, 1 min off x 1 set
1 min on, 1 min off x 2 sets
40 sec on, 1:20 off x 3 sets
20 sec on, 1:40 off x 4 sets
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C. Walk 1 mile
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SUNDAY – REST DAY
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