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This is Week 1 of the Progressing the Stimulus Training cycle. Please read the linked Blog to learn more about the current programming.
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving room to build week to week. The ultimate goal is to progress perceived difficulty week to week so that the FINAL week of the mesocycle (before deload) is the most challenging.
This usually means starting movements at 1-4 reps from failure (depending on the movement), and then adding reps and/or weight week to week, so that you are training at technical failure for the final week before deload.
Look for the REPS IN RESERVE (RIR) designation next to each repeating movement.
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Select QUAD DOMINANT Squat of choice:
Hack Squat
OR
Heels Elevated Pause Squat (with BARBELL or Safety Squat Bar)
OR
Pendulum Squat (or other “quad dominant” squat machine of choice)
2-3 warm-up sets
2 work sets x 6-8 Reps (2-3 RIR)
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1-2 warm-up sets as needed
Work sets, use 15 rep max from prior week
3 Rounds:
6 Reps
Rest 10-15s
6 Reps
Rest 10-15s
6 Reps
Rest 2 min between rounds
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C. 1 and 1/2 DB RDL
3 sets of 8-12 Reps
1-2 progressive sets, then 1-2 top sets
+ Superset the FINAL SET ONLY with:
Weighted Hip Extensions x 8-15 Reps
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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D. Giant Set x 2 Rounds:
Weighted Sit-ups x 10-15 Reps
Lying Leg Raise x 12-20 Reps
Weighted Plank x 30 seconds (decrease weight each round)
Lying Leg Raise (same as prior set) x Max Reps unbroken
Rest 3+ min
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E. Single-Leg Calf Raise (DB in hand of working leg)
2 sets of 8-15 Reps per leg
+ Dropset on FINAL SET of each leg
(drop weight to only your BW, and continue accruing reps to a tough set for that leg)
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Day 2 – Upper Body (Chest/Back Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
2-3 warm-up sets
2 work sets x 8-10 Reps (~2 RIR)
A1. Incline DB Bench Press (pause bottom)
Rest 2 min to A2
A2. (weighted) Pull-ups OR Pulldowns OR Machine Assisted Pull-ups
(grip of choice; stay consistent week to week)
Rest 2 min back to A1
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B. Chest Supported Row of choice
T-Bar Row OR Seated Row OR Prone DB Row
1-2 warm-up sets as needed
Work sets, use 12-15 rep max from prior week
Complete sets of 5 reps unbroken
Rest only 10-15s between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, add weight next week
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C. Cable Costal Press Around
(Costal = Lower chest = cable coming from high to low when you press around)
1-2 warm-up sets as needed
Work sets, use 12-15 rep max from prior week
Complete all sets on ONE ARM, then rest and switch
Complete sets of 5 reps unbroken
Rest only 10-15s between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, increase weight next week
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D. Lateral DB “X” Raise (this biases the bottom 60% of the ROM)
OR
Dual Cable Lateral Raise (also biases the “lengthened” ROM of the movement)
1-2 warm-up sets
1 heavy set of 10-15 Reps
Rest a few minutes
Use same weight as top set
35 Reps in as few sets as possible
Rest only 10-20s when you break
(expect sets of 4-6 reps after large chunk)
+ Superset the FINAL SET ONLY with:
Band Pull-Aparts OR Cable Pull Aparts x 20-25 Reps
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E. For Both Movements Below:
Over 2-3 progressive sets:
Complete 1 heavy set of 12 Reps
Incline EZ or Barbell Tricep Extensions
Standing Barbell Curls
Rest a few minutes
Then, using the 12-REP WEIGHT:
Complete 3 sets of 6-8 Reps per exercise
Rest only while the opposing muscle works
The final set of each should be quite challenging!
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute Dominant)
Part A and B repeat week to week. Track these metrics
A. Hip Banded BARBELL RDL or TRAP BAR RDL
(last cycle we did this with DB’s as part of a circuit sequence. Now we do it heavier with a barbell)
2-3 warm-up sets
2 work sets x 8-10 Reps (~3 RIR)
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B. Kas Glute Bridge to Hip Thrust Superset
(can also perform on Smith Machine or other “Glute” machine setup you prefer)
4 supersets of designated reps
First 2 sets warm-up
2 work sets at 1-2 RIR both lifts
B1. Kas Glute Bridge x 8-12 Reps
NO REST to B2
B2. Barbell Hip Thrust x 4-8 Reps
*Same weight as Kas Glute Bridge
Rest 2-3 min back to B1
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C. Hand Supported DB Split Squat
(quad focus, knee over toe, shorter stance length)
3 sets of 8-12 Reps per leg
1-2 lighter progressive sets and 1-2 top sets to ~2 RIR
Rest EQUALLY between legs (1-2 minutes)
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D. Alternate Movement Sequence x 3 Rounds:
Pause Leg Extensions x 8-15 Reps
Rest 1-2 min
Hanging Knee Raises (weighted as feasible) x 10-15 Reps
Superset Reverse Crunches x 10-20 Reps
Rest 1-2 min
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. Superset Movements:
4 supersets of designated reps
First 2 sets warm-up
2 work sets at 1 RIR both lifts
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-12 Reps
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps
Rest 2-3 min back to A1
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B. Alternate Movements:
1-2 warm-up sets
2 work sets x 10-12 Reps (~1 RIR)
B1. Single Arm DB Preacher Curl (downslope of bench)
Rest 1 min between arms and before B2
B2. Seated/Incline Overhead DB Tricep Extensions
Rest 1-2 min back to B1
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C. Superset Movements x 2 sets each:
(weighted) Dips OR Assisted Dip Machine x 6-12 Reps
DB Fly (pause at stretch) x 8-15 Reps
Rest 2-3+ min
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D. Seated Cable Rows
Reps 10-15-20
(normal 2-3 min rest between sets; decrease weight each set)
+ Superset the FINAL SET ONLY (no rest) with:
Face-Down Rear Delt Sweeps x 50 Reps
(start with one set of 20-25 Reps, then rest 20-30s between mini sets as you work towards 50 reps)
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E. Incline DB Curls OR Face Away Cable Curls
One TOP SET of 6-10 Reps
+ Immediately drop 30-40% of weight and continue to approx. 1 RIR with reduced loading
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Day 6 – OPTIONAL Conditioning Day
A. 3 Rounds:
1 min of Shuttle Runs (30 ft each direction)
30 seconds of Devils Press
Rest 1 min
1 min Bike
30 seconds of DB Hang Squat Clean Thrusters
Rest 1 min
1 min of Row
30 seconds of DB Step-ups
Rest 1 min
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B. Complete Run/Walk Sequence x One Round:
Run 800m
Walk 400m
Run 400m x 2 sets
Walk 200m between each
Run 200m x 3 sets
Walk 200m between each
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Day 7 – REST DAY
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