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This is Week 2 of the SECOND MESOCYCLE in the Linear Periodization “Enhanced” Program.
Please read the Blog to learn more about the current programming.
The one major change you will notice this mesocycle, is that the rep targets for the repeating movements have decreased. This means you should add weight to ensure challenging sets within the target rep range.
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.
In general, you should start this “week 1” with about 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 (10-12 Rep Range)
Week 1 = 100×12-11-10
Week 2 = 105×12, 100×12-11
Week 3 = 110×11, 105×11, 100×12
Week 4 = 110×12, 105×12-11
Read the blog all about Progression and Overload
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Day 1 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Barbell RDL
3 sets of 7-9 Reps
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B. Foam Roller/Slider DB Hack Squats
3 sets of 9-12 Reps
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C. Squat Clean
Build to challenging set of 5 Reps “smooth touch and go”
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D. Climb as High as Possible in 5 Minutes:
Cleans use same weight as top set in Part C. Reps do NOT need to be touch and go
(drop from top or single reps as needed to achieve target reps for each round)
Squat Cleans x Reps 1-2-3-4-5 etc…. (add 1 rep each round)
GHD/Decline Sit-ups x 10 Reps after each set of cleans
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E. Single Leg Banded Hamstring Curls
Reps 25-20-15
Use the same resistance for all sets – something where you can do the 25 unbroken
Rest only while opposite leg works
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Incline “pause” Barbell Bench
3 sets of 8-10 Reps
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B. One Arm DB “sweep” Rows (knee on bench)
(cues are in description of video)
3 sets of 9-12 Reps
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C. Superset Movements x 3 sets each:
Rack Pull-ups OR Band-Assisted Pull-ups x 10-15 Reps
Prone DB Lateral Raises x 10-15 Reps
Rest 2-3 min
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D. Alternate Movements Every Min x 8 Minutes (4 Rounds):
Each exercise for 10-12 Reps (with a weight/difficulty you could do 15-20 reps “fresh”)
Decline Push-ups (Use flat ground or elevate hands to adjust difficulty as needed)
Hang Clean High Pulls
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E. Prone DB Spider “Hammer” Curls
Build quickly to one top set of 12-15 Reps
Rest a few min and reduce weight slightly, then complete:
One set of 15-20 reps to 1-2 RIR
Rest 30s
Additional set (same weight) to 1-2 RIR
Rest 30s
Final set (same weight) to 1-2 RIR
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Day 3 – Rest + Walk 10k steps
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Day 4 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Squat (of choice) (select movement and stay consistent week to week)
1. Back Squats (Low or High bar)
2. Back Squat (pause, heels elevated)
3. Safety Squat Bar (standard or pause with heels elevated)
3 sets of 7-9 Reps
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B. Low Bar Good Mornings
(or can use “Safety Squat Bar” if you have the option)
3 sets of 7-9 Reps
***I find this movement much more productive with LOW BAR position. The high bar position seems to make it more of a low back and midline stability movement as opposed to glutes/hamstrings
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C. Spanish Squats OR Sissy Squats (over barbell in squat rack)
One set of 15-20 reps to 1-2 RIR
Rest 30s
Additional set (same weight/difficulty) to 1-2 RIR
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D. Alternate Movements x 2 sets each:
Immediately after the SECOND set of each movement, complete a “dropset.”
This means to complete the second set, then reduce weight 30-40% and continue accruing reps
Barbell Hip Thrusts x 6-8 Reps (first set), then 10-15 Reps (second set)
Rest 2-3 min
Weighted Sit-ups (DB on/above chest) x 5-10 Reps both sets
Rest 2-3 min
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E. As Many Rounds as Possible in 5 Minutes:
12 Reps Lying Leg Raises with hip thrust x Max Reps in 30 seconds
6 Reps Burpee Toe Touches
8 Reps Barbell Ab Rollouts
4 Reps Burpee Toe Touches
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Day 5 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Strict Pullups OR Rack Pull-ups (weighted as needed)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
*If you opt for Rack Pull-ups, you can add weight as shown in video if needed for rep range targets
3 sets of 7-9 Reps
Pull-ups Scaling Options to meet rep targets
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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B. Alternate Movements x 3 sets each:
Dips (weighted as needed) (scaling below) x 7-9 Reps
Rest 1-2 min
Dead-Stop DB Lateral Raise x 12-15 Reps
Rest 1-2 min
Preacher Curls (EZ or Barbell) x 12-15 Reps
Rest 1-2 min
Dips Scaling Options to meet rep targets
Tricep Push-ups on Barbell (elevate barbell to scale further)
Bench Dips (add weight on lap as option)
Band-Assisted Dips
Foot-Assisted Dips
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C. Flat Barbell Bench Press
With a weight where you could do 12-15 Reps UNBROKEN, complete 40 Reps in as few as possible
Everytime you break a set, complete 12 Reps Standing Open Palm DB Curls before returning to Bench Press (rest as needed after each set of curls to ensure a QUALITY set of bench press)
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D. With a weight for each where you can achieve 15-20 reps unbroken to start, alternate movements back and forth with minimal rest (approx. 20-40s between) until you’ve achieved 50 Reps of each
Incline DB Tricep Extensions
Prone DB Face Pulls
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Day 6 – OPTIONAL Conditioning Day
A. One Round (35 Min Cap):
100 Cal Row
100 Russian KBS
100 Walking Lunges (no weight)
100 DB Hang Power clean and Press
100 Shuttle Runs (30 feet each way) “there and back” = 2 reps
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B. 3 sets:
45 seconds of “max distance” Farmers Walk
Then rest/recover 1:15
Goal to use 1/2 BW in each hand (I.e. 200 lb athlete holds 100 lb per hand)
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Day 7 – Rest + Walk 10k steps
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