[wcm_restrict]
Click Here To Join
———————
This is Week 3 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 third week of the new block, the objective will be to exceed the performance from WEEK 3 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.”
—
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 (to technical failure; see note below)
Romanian Deadlift (RDL) (Barbell OR Trap Bar) (~2 then 1 rep from failure)
Rest 2-3 min between harder work sets
+ Immediately after the FINAL set of Leg Curls…
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)
***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
—
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 then 1 rep from failure)
Walking DB Lunges (quad dominant) x 10-16 Reps (5-8/leg) (~3 then 2 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
—
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
—
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)
—
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
—
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
——————–
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 (to technical failure; see note below)
Flat DB Bench Press x 6-10 Reps (~2 then 1 rep from failure)
Rest 2-3 min between harder work sets
+ Immediately after the FINAL set of Crossovers…
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)
1. Flat DB Fly Superset to Flat DB Bench Press
2. Cable Crossover (wide arms) Superset to Cable Costal Press (narrower “press” style)
—
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 (to technical failure; see note below)
Wide Grip Pulldowns x 6-10 Reps (~1 rep from failure each)
Rest 2-3 min between harder work sets
+ Immediately after the FINAL set of Straight-Arm Pulldowns…
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)
—
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
—
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)
—
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
——————–
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 (to technical failure; see note below)
Hack Squat OR Leg Press x 6-10 Reps (~2 then 1 rep from failure)
Rest 2-3 min between harder work sets
+ Immediately after the FINAL set of Leg Extensions…
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)
***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
—
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 (to technical failure; see note below)
DB RDL (without hip extension) x 8-12 Reps (~2 then 1 rep from failure)
Rest 2-3 min between harder work sets
+ Immediately after the FINAL set of Hip Extensions…
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)
***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)
—
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
—
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
—
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
—
F. Calf Raise (on leg press)
3 x 10-15 Reps
Increase weight each set
One super tough set at the end
——————–
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; see note below)
Chest Supported Row (see below) x 8-12 Reps (to technical failure; see note below)
Rest 2-3 min between harder work sets
+ Immediately after the FINAL set of BOTH MOVEMENTS…
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)
***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
—
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; see note below)
Steep Incline Anterior Delt Press x 6-10 Reps (~2 then 1 rep from failure)
Rest 2-3 min between harder work sets
+ Immediately 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)
—
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
—
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
—
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
—
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
——————–
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.
———————–
SUNDAY – REST DAY
——————–
[/wcm_restrict]