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This is WEEK 2 of the new training cycle.
Please read Long Muscle Lengths ROM + Partials blog to learn about this training program.
This cycle is designed in the idea of utilizing a predominance of movements that train the muscle at long muscle lengths and/or provide significant overload tension at the lengthened position of the movement.
We will still be using a variety of different movements throughout the cycle. However, the exercises that are inherently “lower stimulus” (short overload) will be progressing in a manner that provides additional stimulus to the portion of the movement where the muscle is lengthened.
We can expect the lower fatigue “short” movements to utilize “partials, reverse dropsets, and “lengthened only sets” as a way to accentuate the lengthened portion of these exercises that are inherently lacking sufficient stimulus at that portion of the ROM.
Per the standard SOP for Evolved Programs, we will progress effort week to week. We began “week 1” of 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 we enter “week 2,” these respective movements will begin their journey to move closer to failure (and beyond failure for the lower fatiguing “short” movements).
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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) (~3 reps from failure)
Rest 2-3 min
1 set x 8-12 Reps (lighter) (~2 reps from failure)
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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) (~3 reps from failure)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter) (~2 reps from failure)
Rest 1-2 min between legs
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C. Superset x 4 sets each:
1 warm-up set
3 challenging work sets
Leg Extensions x 8-12 Reps
Heels Elev Air/Goblet Squat x 8-15 Reps
(3 sec lower, pause bottom)
Rest 2-3+ min
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D. Weighted Hip Extensions (45-degree OR Horizontal/GHD)
1 warm-up set
2 tough work sets x 8-15 Reps
*All reps 2 sec pause at top
(squeeze glutes)
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E. (weighted) Hanging Knee Raises
One heavy set x 6-10 Reps
Then 3 sets of 10-15 Reps (lighter, or just BW)
Rest 1-2 min b/w each
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F. Single-Leg DB Calf Raise
One heavy set x 6-10 Reps
Then 2 sets of 10-15 Reps (lighter, or just BW)
*2-3 second pause at the deepest stretch position of each rep
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Tuesday
Upper Body
Part A and B Repeat week to week
A. DB Fly/Press OR Cable Fly/Press
2-3 Warm-up sets, then;
1 set x 5-8 Reps (heavier) (~2-3 reps from failure)
Rest 2 min
1 set x 8-12 Reps (lighter) (~1-2 reps from failure)
+ Superset the FINAL SET:
Push-ups x 6-15 Reps (1-2 reps from 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 (~1-2 reps from failure)
Rest 1-2 min
DB Lateral Raise (no loss of tension at bottom) x 2 sets x 10-15 Reps (0-1 reps from failure)
Rest 1-2 min
Pull-ups Scaling:
Machine-Assisted Pull-ups
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 x 3 sets each:
1 warm-up set
2 challenging work sets
One Arm Overhead Cable Tricep Extensions x 8-12 Reps per arm
Rest 30-60 sec between arms
One Arm Cable Lateral Raise (behind back) x 8-12 Reps per arm
Rest 30-60 sec between arms
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D. Wide Cable Rows to sternum
6 Minutes
10-12 reps at top of each min
Use ~50% of 10 rep max
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E. DB Spider Curls OR Cable Spider Curls
1 warm-up set
1 tough set of 10-15 Reps (1 rep from failure)
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F. DB Spider Curls OR Cable Spider Curls
Use ~80% of Part E
All sets 1 rep from failure
One set x 15-20 Reps
Rest 30 seconds
Another set x ~50-60% of reps
Rest 30 seconds
Final set x ~40-60% of reps
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Hack Squat OR Leg Press (stay consistent week to week)
Both movements should be executed Quad dominant, meaning put the feet low on platform.
Also should have a PAUSE at the deepest stretch position at the bottom of each rep.
2-4 Warm-up sets, then;
1 set x 5-8 Reps (heavier) (~3 reps from failure)
Rest 2-3 min
1 set x 8-12 Reps (lighter) (~2 reps from failure)
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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 (~1 rep from failure)
Walking DB Lunges x 8-12 steps (4-6 per leg) (~2-3 reps from failure)
Rest 2-3 min
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C. Sissy Squat OR Bodyweight Leg Extensions
(see videos/variations below)
These are being performed for the lengthened “Rectus Femoris” and therefore, the standard leg extension machine would NOT be a prudent selection. Both of these movement options will overload the quad at the bottom or “lengthened” portion of the muscle.
1-2 warm-up sets, then:
1 heavy set x 8-10 Reps (~3 reps from failure)
Rest 2-3 min
1 lighter set x 12-15 Reps (~2 reps from failure)
Sissy Squats
Weighted Sissy Squats
Band-Assisted Sissy Squats
Bodyweight Leg Extensions
Weighted Bodyweight Leg Extensions
Band Assisted Bodyweight Leg Extensions
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D. B-Stance DB RDL
3 sets:
Reps 12-9-6 per leg (Increase weight/effort each set)
Target ~6-4-2 reps from failure
Rest equally between legs (1-2 min)
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E. Overhead DB Sit-ups
2 Rounds:
Heavy weight x 6-10 Reps
Rest 10-15s
50% weight from first set x 6-10 Reps
Rest 10-15s
Bodyweight x 1-2 reps from failure
Rest 2-3+ min
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F. One Round:
Landmine Rotational Twist x 12-16 Reps (6-8/side)
Reverse Crunches x 10-20 Reps
Rest 1-2 min
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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) (~2 reps from failure)
Rest 2 min
1 set x 10-15 Reps (lighter) (~0-1 rep from failure)
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
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B. Superset Movements x 2 work sets each:
1-2 warm-up sets prior as needed
Cable Machine Option (preferable if available):
*Note that you could also do these “single” arm by emulating the movement patterns. It may be easier to consistently get 1 cable versus trying to fight for the dual cable machine in a crowded gym….
Dual Cable Lateral Raise x 8-12 Reps
Dual Cable Front Raise x 6-10 Reps
Rest 2-3 min
***Maintain ~1 rep from failure on both work sets
Free Weight Option:
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 rep from failure)
DB Front Raise x 8-12 Reps (both arms at same time) (~0-1 rep from failure)
Rest 2-3 min
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C. Superset x 2 sets each:
Straight Arm Pulldowns x 10-15 Reps
Wide Grip Pulldowns x 6-10 Reps
Rest 2-3 min
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D. Pec Fly Machine
Weight = ~15 Rep max
8 Reps each set
Rest 30s between sets
Continue until you can’t make 8 reps
(8 min cap)
*If you make it, the weight was too light 🙂
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E. Superset x 2 sets each:
Lying Tricep Extensions (EZ or Barbell) x 8-12 Reps
Tricep Push-ups x 5-12 Reps
(on barbell as shown, or just narrow-grip on ground)
(elevate hands to make easier)
Rest 2 min
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F. Face Away Cable Curls
Reps 10-9-8
Use ~12 rep max weight
Rest 1-2 min b/w sets
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Saturday – OPTIONAL Conditioning
A. 4 Rounds (17 min total time):
RPE = “Rate of Perceived Exertion” (subjective)
This is based on the 1-10 scale where:
1 = slowest possible
10 = hardest sprint
Run 1 min @ RPE 6
Run 1 min @ RPE 7
Run 1 min @ RPE 8
Run 1 min @ RPE 9
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Run 1 min @ RPE 10 (only in final round)
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B. 2 Rounds:
As Many Reps as Possible in 4 Min
Rest 3 min between rounds
20-30 Cal Bike (~2 min cardio)
20 Russian KBS
10 Burpees
Max Cal Bike in remaining time
***If you fail to get back to the bike within the 4-minute period, decrease 5-10 reps on each movement the next round
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SUNDAY – REST DAY
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