[wcm_restrict]
Click Here To Join
———————
This is Week 3 of the SECOND MESOCYCLE in the “COMPOUND/ISOLATION” Training cycle.
Please read COMPOUND/ISOLATION BLOG to learn about this training program.
Week to week, look to exceed your performance from the prior mesocycle (with the same “reps from failure”).
This cycle is based on system which was a large influence in my early years of training, but of course updated to resonate more with my current philosophies around training.
Per the standard SOP for Evolved Programs, we will progress effort week to week. The objective is to begin the cycle around 4 reps from failure on demanding compound movements and around 1-2 reps from failure for “short overload” single joint movements that have much lower fatigue cost per unit.
As the weeks progress, each type of movement will move closer to failure, with the less demanding SHORT movements progressing past failure by week 3. Details will be included within the programming.
Now as we enter “week 3,” the lengthened movements are closing in on 1-2 reps from failure, while the short overload movements will be moving into partials and other intensity techniques.
—
Day 1 – Lower Body + Abs
Part A and B repeat week to week. Track these metrics
A. Barbell RDL OR Trap Bar RDL
2-3 warm-up sets, then:
2 work sets x 6-10 Reps (~2 then 1 rep from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Seated Leg Curl OR Lying Leg Curl x 8-15 Reps (~to technical failure)
+ Immediately after the FINAL set of Leg Curls…
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)
—
B. Hack Squat OR Leg Press
2-3 warm-up sets, then:
2 work sets x 8-12 Reps (~2 then 1 rep from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Leg Extensions (pause contraction) x 8-15 Reps (~to technical failure)
+ Immediately after the FINAL set of Leg Extensions…
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)
—
C. Back-Rack Split Squats (no elevation)
Over 2-3 warm-up sets, build to a tough weight for 8-10 Reps per leg (~2 reps from failure)
Complete reps with no rest/pause at top of rep so that you avoid creating an opportunity to recover at the top of reps (also will keep weights a bit lighter potentially)
Rest 1-2 min BETWEEN legs as you get to the top work set
—
D. One Round:
Use 50-60% of the weight from top set in Part C
Rest only as needed to ensure you meet the minimum rep targets for each movement
40 Reps Back-Rack Split Squats (no elevation) (alternate legs every 10 Reps)
40 Reps Weighted Hip Extensions (45-degree OR Horizontal/GHD)
40 Reps Medball Throw Sit-ups (break into sets of 6-12 Reps with short rest)
—
E. Alternate x 2 work sets each:
Reverse Crunches x 10-20 Reps
Rest 1 min
Seated Calf Raises x 12-20 Reps
Rest 1-2 min
——————–
Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Incline Machine Chest Press OR Incline “pause” Barbell Bench
2-3 warm-up sets, then:
2 work sets x 8-12 Reps (~1-2 reps then 0-1 reps from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Cable Crossovers OR Pec Fly Machine x 8-15 Reps (~to technical failure)
+ Immediately after the 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)
—
B. Chest Supported Row Variation (see options below)
2-3 warm-up sets, then:
2 work sets x 8-12 Reps (~to technical failure both sets)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Straight Arm Pulldowns x 12-20 Reps (~to technical failure)
+ Immediately after the FINAL set of BOTH movements…
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)
Chest Supported Row Options (stay consistent week to week)
T-Bar Row
Seated Machine Row
Seated Cable Row
DB Seal Row
Prone DB Row
Head Supported Row
—
C. Dual Cable Lateral Raise
1-2 warm-up sets, then:
1 tough work set x 12-15 Reps (~1-2 reps from failure)
Rest a few min and reduce weight slightly, then complete:
One set of 15-20 reps to ~1-2 Reps from failure
Rest 30 sec
Additional set (same weight) to ~1-2 Reps from fail
Rest 30 sec
Final set (same weight) to technical failure
—
D. DB Fly/Press Hybrid ORCostal Cable Fly/Press
Build to one top set of 10-15 Reps to ~2-3 Reps from failure
Rest a few minutes and complete one more set at that same weight.
This second set to ~1-2 Reps from fail
+ IMMEDIATELY AFTER THE FINAL SET ONLY….
continue set with “Flat DB Press” to 1-2 Reps from failure
(use the same weight, and just this slight change in form/execution should allow to continue to accrue quality reps for the pressing musculature).
*If using the Cable fly/press, simply change the execution to be less of a FLY motion, and more of a PRESSY type motion
—
E. Wide Grip Pulldowns
1-2 warm-up sets, then:
2 work sets x 8-12 Reps (~1-2 then 0-1 reps from failure)
Rest 2+ min between work sets
—
F. Alternate Movements Every Min x 12 Min (4 Rounds):
Remember to keep resistance light since rest periods are incomplete
Target ~3-4 reps from failure on the FIRST set, and it should be ~1-2 reps from failure by the final set for each movement
One Arm Cross Body Cable Pushdowns x 10-15 Reps (weak arm)
One Arm Cross Body Cable Pushdowns x 10-15 Reps (strong arm)
Alternating DB Curls x 12-20 Reps (6-10 per arm)
———————–
Day 3 – REST DAY
——————–
Day 4 – Lower Body + Abs
Part A and B repeat week to week. Track these metrics
A. Walking DB Lunges (quad dominant)
2-3 warm-up sets, then:
2 work sets x 12-20 Reps (6-10/leg) (~2 then 1 rep from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Heels Elevated Goblet Squat x 8-15 Reps (~1 rep from failure)
—
B. Superset Single leg Movements:
1-2 warm-up sets, then:
2 work sets each (see designated reps from failure for each)
B-Stance DB RDL x 8-12 Reps (left leg) (~2 then 1 rep from failure)
B-Stance Hip Thrust x 8-12 Reps (left glute) (~to technical failure both sets)
Rest 2 min
Repeat for RIGHT leg/glute
Rest 2 min
+ Immediately after the FINAL set of Hip Thrust for each glute…
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)
—
C. Complete Sequence x 3 Rounds:
1 warm-up round, then:
2 work rounds to designated reps from failure
Hack Squat OR Leg Press x 8-12 Reps (~2 reps from failure)
Rest 2-3 min
Hanging Leg Raises OR Hanging Knee Raises (Rings/TRX) x 8-12 Reps
Superset (rest 15-20s for setup/transition) with:
Weighted Plank Hold x 30-45 seconds
Rest 2-3 min between rounds
—
D. Alternate Ham/Quad movements x 2 sets each:
1 warm-up set, then one challenging work set to desginated reps from failure
Low Bar Good Mornings x 8-12 Reps (~2 reps from failure)
Rest 1-2 min
Leg Extensions (pause contraction) x 8-12 Reps (to technical failure)
Rest 1-2 min
—
E. Lying Windshield Wipers
2 sets of 16-24 Reps (8-12/side; ADV use decline, or scale w/bent knees)
—
Day 5 – Upper Body
Part A, B and C repeat week to week. Track these metrics
A. Neutral Grip “Lat” Pulldown
2-3 warm-up sets, then:
2 work sets x 6-10 Reps (~1 then 0 reps from failure)
Rest 2-3 min between work sets
+ Immediately after failure on the FINAL set…
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)
Pulldown Alternative options (stay consistent week to week)
Neutral Grip Rack Pull-ups
Neutral Grip Foot Assisted Pull-ups
—
B. (weighted) Dips
2-3 warm-up sets, then:
2 work sets x 6-10 Reps (~1-2 then 0-1 reps from failure)
Rest 2-3 min between work sets
Alternate Dip/Push-up options (stay consistent week to week)
Assisted Machine Dips
Band-Assisted Dips
Foot-Assisted Dips
—
C. Alternate Movements:
1-2 warm-up sets each, then:
3 work sets:
First 2 work sets to ~1 then 0 reps from failure
Final work set (see note below)
Dual Cable Lateral Raise x 8-12 Reps OR Prone DB Lateral Raise x 12-20 Reps
Rest 20-30 sec for quick setup/transition
Face Away Cable Curls OR Incline DB Curls x 8-12 Reps
Rest 2-3 min between rounds
FOR THE FINAL WORK SET OF EACH..
*INCREASE the weight 25%, then:
Match the reps achieved on the prior “FULL ROM” set
You will likely only achieve 3-8 “FULL ROM” reps and then you make up the remainder of reps with max effort partials
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
EXAMPLE:
15 reps FULL ROM at 15 lbs
Rest 2-3 min and increase weight to 20 lbs
6 FULL ROM reps + 9 Max Effort Partials (= 15 reps)
*Partial reps may appear more like small “pulses” if opting for the precise cable movement listed. If doing the DB version, you will find you get more ROM from the partials
—
D. Chest Supported Wide Row + Neutral Grip Row Sequence
4 sets of 8-10 reps of each (16-20 reps total)
Increase weight each set with the final 2 sets at the same top weight
Target ~5-3-1-0 reps from failure across the 4 sets
Rest 2+ min between tougher work sets
—
E. Alternate Movements x 3 sets each:
For Chest press, target ~5-3-2 reps from failure across the 3 sets
Chest Press Machine (of choice) x Reps 20-15-10 (increasing weight/effort)
Rest 2 min
Leaning One-Arm DB Curl x 10-15 Reps (per arm)
Rest 2 min after both arms
—
Saturday – OPTIONAL Conditioning
45-60 Minutes of ZONE 2 Cardio
This is best done on a bike or elliptical.
It can be done with rowing or running, however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the tight heart rate area required for ZONE 2
The section below will expand on this magic heart rate zone and how to find it.
The “Gold Standard” for determining ZONE 2, is to measure lactate. We would want to be between 1.7-2.0 mmol/L
Since this is not widely accessible, there are 3 Proxies you can use to determine your ZONE 2
1. The starting point is to use a crude Heart Rate measurement of 180 minus age. If you are in poor cardio shape, you can subtract 5-10 BPM from that. If you are in great cardio shape, add 5-10 BPM to that.
2. A “stressed” conversational level of exertion. This would mean you could be on a call with someone the entire time, but they would know you were exercising.
3. A pace you could hold sustainably for 60 Minutes without decreasing output due to fatigue.
A really cool metric to pay attention to is the WATTS that you are able to put into the exercise. Once you know what you can sustain for watts, you won’t have to pay attention to heart rate as much anymore. That is to say, until you become more fit, and then you may want to re-check your heart rate to make sure that the watts you’re using are still effective. It’s like progressive overload for cardio.
———————–
SUNDAY – REST DAY
——————–
[/wcm_restrict]