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This is Week 2 of the SECOND MESOCYCLE in the “Pre-Exhaust Supersets” Training cycle.
Please read Pre-Exhaust Supersets blog to learn about this training program.
In this second week of the new block, the objective will be to exceed the performance from WEEK 2 of the first block. The “reps from failure” are the same as that week, so it is an even 1:1 comparison of progress across a 5-week period.
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 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.”
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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. 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. 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. 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. 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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D. 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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E. 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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F. 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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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. Heels Elevated DB Deadlift (quad focus)
(see video demo, not exactly a deadlift)
Reps 15-12-10 (increasing weight/effort each set)
Target ~5-3-1 reps from failure across the 3 sets
Rest ~2 min between sets
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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. 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. 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. 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. (weighted) Dips OR (weighted) Push-ups
Reps 12-10-8-6 (increasing weight/effort each set)
Target ~4-3-2-1 reps from failure across the 4 sets
Rest 2-3 min between harder work sets
Alternate Push-up options:
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
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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