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This is Week 2 of the “Pre-Exhaust Supersets” Training cycle.
Please read Pre-Exhaust Supersets blog to learn about this training program.
This is a shorter-than-normal cycle that will consist of only two mesocycles (blocks) of training; where usually Evolved programs have 3 mesocycles.
This cycle has a bit of a METABOLIC flare, in that the repeating movements are primarily going to use the approach of “same muscle group supersets.”
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.
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Monday
Lower Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Seated Leg Curl OR Lying Leg Curl x 10-15 Reps (~1 then 0 reps from failure)
Romanian Deadlift (RDL) (Barbell OR Trap Bar) (~2-3 reps from failure)
Rest 2-3 min between harder work sets
***If this superset presents a logistical issue (and you can’t bring a barbell to the leg curl machine), you may find it more reasonable to bring DBs over to that area
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B. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Sissy Squats (see below) x 8-15 Reps (~2 reps from failure)
Walking DB Lunges (quad dominant) x 10-16 Reps (5-8/leg) (~3 reps from failure)
Rest 2-3 min between harder work sets
Sissy Squat Variations (stay consistent week to week)
Weighted Sissy Squats
Sissy Squats (BW only)
Band Assisted Sissy Squats
Wall Assisted Sissy Squats
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C. Hack Squat OR Leg Press
2-3 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)
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D. B-Stance Hip Thrust
3 sets:
Reps 12-9-6 per leg (Increase weight/effort each set)
Target ~5-3-1 reps from failure
Rest equally between legs (1-2 min)
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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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Tuesday
Upper Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Cable Crossovers OR Pec Fly Machine x 10-15 Reps (~1 then 0 reps from failure)
Flat DB Bench Press x 6-10 Reps (~2 reps from failure)
Rest 2-3 min between harder work sets
***If this superset is impossible in a crowded gym, there are TWO possible alternatives which will accomplish a similar goal:
1. Flat DB Fly Superset to Flat DB Bench Press
2. Cable Crossover (wide arms) Superset to Cable Costal Press (narrower “press” style)
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B. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
***Use the same bar attachment and station for this superset. This will make it super easy inside a crowded gym setting (you will need to INCREASE the weight for the Wide Grip Pulldown)
Straight Arm Pulldowns x 10-15 Reps (~1 then 0 reps from failure)
Wide Grip Pulldowns x 6-10 Reps (~2 reps from failure)
Rest 2-3 min between harder work sets
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C. Alternate x 3 sets each:
1 warm-up set
2 challenging work sets
Target ~1-2 reps from failure each work set
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
EMOM x 6 Minutes
10-12 reps at the top of each min (~30 sec work / 30 sec rest)
Use ~50% of 10 rep max weight
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E. DB Spider Curls OR Cable Spider Curls
1 warm-up set, then:
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. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Leg Extensions (pause contraction) x 10-15 Reps (~1 then 0 reps from failure)
Hack Squat OR Leg Press x 6-10 Reps (~2-3 reps from failure)
Rest 2-3 min between harder work sets
***If this superset is impossible in a crowded gym, there are TWO possible alternatives which will accomplish a similar goal:
1. Leg Extensions Superset to Heels Elevated Goblet Squats
2. Sissy Squat or Bodyweight Leg Extension Superset to Hack or Leg press
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B. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
(Weighted) Hip Extensions (see below) x 8-12 Reps (~1 then 0 reps from failure)
DB RDL (without hip extension) x 8-12 Reps (~2-3 reps from failure)
Rest 2-3 min between harder work sets
***You will need to bring DB’s over to the area where you perform Hip Extensions
Hip Extensions Variations (stay consistent week to week)
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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C. 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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D. Seated Leg Curl OR Lying Leg Curl
1-2 warm-up sets then:
3 sets:
Start with 12-15 Reps (~1-2 reps from failure)
Rest 20-30 sec between each of 3 work sets
Expect reps to drop set to set due to short rest
Maintain ~1 rep from failure on each set
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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 per leg
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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Friday
Upper Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Bentover Reverse Flies x 15-20 Reps (~to technical failure both sets)
Chest Supported Row (see below) x 8-12 Reps (~1-2 then 0-1 reps from failure)
Rest 2-3 min between harder work sets
***You will need to bring DB’s over to the area where you perform your Row variation
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:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
DB Lateral Raise (no loss of tension at bottom) x 10-15 Reps (~to technical failure both sets)
Steep Incline Anterior Delt Press x 6-10 Reps (~2 reps from failure)
Rest 2-3 min between harder work sets
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C. Pull-ups (see below)
1-2 warm-up sets, then:
Use approx. 10-12 rep max difficulty
Complete 5 sets of 5 Reps
Rest ~1 min between sets
Expect the first couple sets to be quite easy and the final few sets to be quite challenging as the fatigue accumulates under short(er) rest
Pull-ups Options:
Strict Pull-ups
Weighted Pull-ups
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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D. Pec Fly Machine
1 warm-up set, then:
6 sets x 8 Reps (Use ~15 Rep max weight)
Rest ~30-45 sec between sets
Expect the first few sets to be quite easy and the final few sets to be quite challenging as the fatigue accumulates under short rest
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E. Superset x 2 work sets each:
1 warm-up set prior to establish weights/effort
Target ~2 reps from failure 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 between sets
Given accumulated fatigue set to set, this should be around 1-2 reps from failure each
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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.
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SUNDAY – REST DAY
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