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This is WEEK 3 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) (~2-3 reps from failure)
Rest 2-3 min
1 set x 8-12 Reps (lighter) (~1-2 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) (~2-3 reps from failure)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter) (~1-2 reps from failure)
Rest 1-2 min between legs
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C. Hack Squat OR Leg Press
5 sets of 6 Reps
Increase weight each set
First set warm-up
Last set ~1-2 reps from failure
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D. Leg Extensions
1 warm-up set, then:
1 work set x 15-20 Reps (~1 rep from failure)
Rest 15-20 seconds
1 additional set (same weight)
(goal for 30-50% of reps)
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E. Glute Med Kickback
1 warm-up x 10-15 reps, then:
1 tough set x 10-15/glute (to technical failure each leg)
The support leg will inevitably be working, as well. Make sure to take 1-2 min rest BETWEEN legs
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F. Abs Giant Set x 2 Rounds:
Decline Lying Leg Raises x 6-10 Reps
Decline (weighted) Sit-ups x 6-10 Reps
Static Leg Lift Hold (6’’ off ground) x 20-30 sec
Rest 2-3 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 reps from failure)
Rest 2 min
1 set x 8-12 Reps (lighter) (~1 rep from failure)
+ Superset the FINAL SET:
Push-ups x 6-15 Reps (1 rep 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 rep 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
+ After the FINAL set of Lateral Raises…
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
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 DB Overhead Press
1 warm-up set, then:
2 work sets x 8-12 Reps (~1 rep from failure each)
+ Superset the FINAL Set only:
Bentover Reverse Flies x 50 Reps
*Start with 20-25 unbroken
Rest 10-15s between sets
Keep going till 50 Reps
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D. Bentover DB Row OR Seated Cable Row
1 warm-up set, then:
1 tough set of 15-20 Reps (to technical failure)
Rest 10 seconds then “Myo Rep Match”
Which means keep doing these mini sets with 10 seconds rest until you reach the reps achieved on the first 15-20 rep set (i.e. if you achieved 20 reps on first set, keep going till you hit 20 again)
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E. Reps 20-15-10 for each:
Increase weight each set
Target ~2-1-0 reps from failure across the 3 work sets
One Arm Cross Body Cable Curl
Rest 1 min
One Arm Overhead Cable Tricep Extensions
Rest 1 min
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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) (~2-3 reps from failure)
Rest 2-3 min
1 set x 8-12 Reps (lighter) (~1-2 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 (~0-1 rep from failure)
Walking DB Lunges x 8-12 steps (4-6 per leg) (~1-2 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
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C. Single Leg Leg Press
1-2 warm-up sets, then:
1 tough set x 8-10 Reps per leg (~2-3 reps from failure)
Rest 2-3 min
Reduce weight to 60-70% top set
Then complete 3 sets x 8-10 reps per leg
Alternate legs, resting ~30 seconds between legs
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D. Seated Leg Curl OR Lying Leg Curl
1-2 warm-up sets, then:
1 tough set x 10-12 Reps
Rest 1-2 min
1 tough set x 12-15 reps
Rest 1-2 min
1 tough set x 15-20 Reps
*All work sets to 1 rep from failure
*Decrease difficulty/weight each set
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E. Superset x 3 sets:
Increase effort each set
~4-2-0 (reps from failure)
(weighted) Reverse Crunch x 8-12 Reps
Heavy Russian Twists x 12-20 (6-10/side)
Rest 2 min
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F. Calf Raise (on leg press)
3 x 10-15 Reps
Increase weight each set
One super tough set at the end
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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) (~1 rep from failure)
Rest 2 min
1 set x 10-15 Reps (lighter) (to technical failure)
+ After technical 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)
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 (~1 rep from failure)
Dual Cable Front Raise x 6-10 Reps (~0-1 rep from failure)
Rest 2-3 min
+ After the technical failure on the FINAL set of Cable Front Raise…
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)
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
+ After the technical failure on the FINAL set of DB Front Raise…
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)
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C. One Arm Kneeling Lat Pulldowns OR One Arm Pulldown (braced against bench)
(see points of performance below to make it “lat focus”)
Complete all sets on ONE ARM
Then rest 2-3 min and do other arm
1-2 warm-up sets, then:
1 tough set x 15 Reps (to technical failure)
4 sets x 8-10 Reps (same weight)
Rest 30-45 sec between these mini sets
Points of Performance:
– Drive elbow into back pocket (waistline) during ascent
– Avoid internal rotation of shoulder at bottom of rep (keep DB neutral)
– Avoid elbow passing midline at top of rep
– Pause briefly to squeeze lower lat at top of each rep
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D. Incline DB Bench Press (pause bottom)
1-2 warm-up sets, then:
2 work sets x 8-10 Reps (~1-2 then 0-1 rep from failure)
Rest 2-3 min between tough work sets
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E. Alternate Movements:
1-2 warm-up sets each, then:
1 tough set x 15 Reps
*The cable equivalents would not be a great choice here, just because of the sequence in Part F that requires moving between the movements super quickly. DB’s are a better tool for the job today!
Incline DB Tricep Ext
Incline DB Curls
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F. As Many Rounds as Possible
Go till failure to make UNBROKEN
Use 15-rep weight from part E
Incline DB Curls x 8 Reps
Rest 10 seconds
Incline DB Tricep Ext x 8 Reps
Rest 10 seconds
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Saturday – OPTIONAL Conditioning
A. 10 Rounds (20 min time cap):
6 Dual DB Snatch
6 Burpee Box/Bench Jumps
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B. 3 Rounds @ sustainable pace
Each cardio piece is ~2 min
Full workout ~18 minutes
If you don’t have all equipment, just choose one modality and do it at a sustainable pace for 18 minutes
15-25 Cal Bike
Row 400-500m
Jog 400m
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SUNDAY – REST DAY
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