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This is WEEK 2 of the SECOND Mesocycle.
Please read Long Muscle Lengths ROM + Partials 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”).
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.
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. These will all be explained as we go.
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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. Leg Extensions
1 warm-up set, then:
1 work set x 12-15 Reps (~1 rep from failure)
Rest 2 min
4 work sets x 8-10 Reps (same weight/difficulty as 12-15 Reps)
Rest only 45-60s b/w sets
Expect first couple sets to be easier and final set or two to be quite challenging!
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D. Barbell Hip Thrust (1 and 1/4 reps)
Reps 12-10-8-6
Increase weight each set
*First set = warm-up
*Final set = ~1 rep from failure
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E. Alternate x 3 sets each:
First set warm-up
Then two challenging work sets
Weighted Hanging Knee Raises x 8-12 Reps
Rest 1 min
Single-Leg DB Calf Raise x 8-12 Reps/leg
Rest 1 min
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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. Seated Cable Row
1-2 warm-up sets, then:
1 heavy set of 6-10 Reps (~1-2 reps from failure)
Rest 2-3 min
2 lighter sets of 10-15 Reps (both sets to technical failure)
Rest 2 min between sets
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D. Hinged Cable Pushdown OR Cross Cable Tricep Pushdown
Complete 60 Reps in as few sets as possible
Start with 15-20 unbroken (0-1 reps from failure)
Rest 30-45 sec between sets until 60 Reps
Each set to 0-1 reps from failure
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E. DB Spider Curls OR Cable Spider Curls
1 warm-up set, then:
1 work set x 12-15 Reps (~0-1 rep from failure)
Rest 2 min
4 work sets x 8-10 Reps (same weight/difficulty as 12-15 Reps)
Rest only 45-60s b/w sets
Expect first couple sets to be easier and final set or two to be quite challenging!
+ Superset the FINAL SET ONLY:
Standing DB Curls x 6-10 Reps
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F. Prone DB Y-Raise OR Cross Cable Y Raise
3 sets:
Start with 15-20 Reps (to technical failure)
Rest 30 sec between sets
Expect reps to drop set to set
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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. Alternate Movements x 4 sets each:
First 2 sets are increasing effort warm-ups (~7-8 then 3-4 reps from failure)
Final 2 sets are challenging work sets (see reps from failure for each movement)
(Weighted) Hip Extensions x 6-10 Reps (~1 then 0 reps from failure)
Rest 1-2 min
Quad Dominant Squat (different than Part A) x 5-8 Reps (~2-3 then 1-2 reps from failure)
Rest 1-2 min
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
Quad Dominant Squat Variations:
Hack Squat
Leg Press
Pause “Heels Elevated” Squat (Barbell or Safety Bar)
Foam Roller / Slider Hack Squats
Landmine Hack Squat
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D. 2 Work Rounds:
1 warm-up round prior
Overhead DB Sit-ups x 6-12 Reps
Superset Reverse Crunches x 10-20 Reps
Rest 1-2 min
Landmine Rotational Twist x 12-16 Reps (6-8/side)
Rest 1-2 min
* Wedge barbell in corner for landmine if needed
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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. Wide Grip Pulldowns
1 warm-up set, then:
3 work sets x 10-15 Reps Use (~1-2 reps from failure each set)
Rest 2 min between work sets
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D. Superset x 3 sets:
1 warm-up set, then:
2 work sets each
Pec Fly Machine x 10-15 Reps (~1 rep from failure)
Push-ups x 6-12 Reps (see videos) (~2 reps from failure)
Rest 2-3 min
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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E. Lying Tricep Extensions (EZ or Barbell) OR Cross Cable Overhead Tricep Extensions
3-4 sets (target ~2-3 reps from failure each set)
First set x 15-20 Reps
Rest 30 sec between each set
Expect reps to drop set to set
*Do a fourth set if 10+ reps on third
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F. Face Away Cable Curls
3-4 sets (target ~2 reps from failure each set)
First set x 15-20 Reps
Rest 30 sec between each set
Expect reps to drop set to set
*Do a fourth set if 10+ reps on third
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Saturday – OPTIONAL Conditioning
A. 12 Minutes:
As Many Rounds as Possible
5 Burpee Toes to Bar (scale as Burpee Hanging Knee Raise)
10 Wall-Balls OR DB Thrusters
15 Cal Row (~60 sec cardio)
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B. 8 Rounds:
***Note that a standard “block length” is approx. 150m long (or 1/10th of a mile)
***Take a sustainable pace that you can maintain across 8 sets
Run Hard 1 block
Walk Slow 1 block
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SUNDAY – REST DAY
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