[wcm_restrict]
Click Here To Join
———————
This is Week 4 of the third MESOcycle, which is the FINAL WEEK of the entire PROGRAM in the Progressing the Stimulus Training MACROcycle. Please read the linked Blog to learn more about the current programming.
The goal is to try to exceed performance from “week 4” of the prior mesocycle. The programming will state to try to add 5% load to “week 4” of prior mesocycle. That is a general guideline, and should be adjusted based on how challenging it was to progress throughout the prior mesocycle. Any progress is good!
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.
For some exercises, we will progress beyond failure (starting this week). These are the “short overloaded” (less fatiguing) exercises. Make sure to read the fine print of the repeating movements ;=)
————————
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
First work set ~1-2 RIR
Second work set ~0-1 RIR
(note that this is 0-1 RIR of “technical” form breakdown, not merely the ability to complete a rep)
——————–
1-2 warm-up sets as needed
Look to add approx 5% load from week 4 of prior mesocycle
One set for MAX REPS UNBROKEN (compare to 15-RM from Week 1)
Rest 15-20 seconds
Continue doing sets with 15-20s rest between each until you fail to achieve at least 5 Reps
(this will prob be 3-6 total “rest/pause” sets after the initial 15+ rep buy-in set)
——————–
C. Seated Leg Curl OR Lying Leg Curl
Complete ONE TOP SET of 15-20 Reps
Then rest 15-20s and complete 5 sets of 5 reps
Rest 15-20s between the mini 5-rep sets
——————–
D. Hand Supported DB Split Squat
This is a QUAD focus movement, where the knee drives over the toe (as shown)
More novice athletes should avoid the rear foot elevation if needed.
4 Rounds:
No Rest between any of it. Select a weight you could do 15-20 Reps
6-8 Reps weak leg
6-8 Reps strong leg
——————–
E. 2 Rounds of Giant set:
6-12 Decline Sit-ups (weighted as feasible)
6-12 Decline Lying Leg Raises
10-15 Reverse Crunches
Rest 2-3 min
———————–
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
First work set 1-2 RIR
Second work set 0-1 RIR
+ Immediately after the FINAL set for each:
Rest 15-20s
Go again with another set to 0-1 RIR (goal for 3-5 reps)
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
Rack Pull-up Options:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
——————–
B. Chest Supported Row of choice
T-Bar Row OR Seated Row OR Prone DB Row
1-2 warm-up sets as needed
Look to add approx 5% load from week 4 of prior mesocycle
One set for MAX REPS UNBROKEN (compare to 15-RM from Week 1)
Rest 15-20 seconds
Continue doing sets with 15-20s rest between each until you fail to achieve at least 5 Reps
(this will prob be 3-6 total “rest/pause” sets after the initial 15+ rep buy-in set)
——————–
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 add slight load from “week 4” of prior mesocycle
Complete all sets on ONE ARM, then rest and switch
One set for MAX REPS UNBROKEN (compare to 15-RM from Week 1)
Rest 15-20 seconds
Continue doing sets with 15-20s rest between each until you fail to achieve at least 5 Reps
(this will prob be 3-6 total “rest/pause” sets after the initial 15+ rep buy-in set)
——————–
D. 3 Rounds of DB Sequence:
Start with a set of 15-20 Reps for each. Rest minimally, and let the reps fall set to set
(you may be able to use the same weight for all exercises)
Seated DB Lateral Raises (slight fwd lean)
Incline DB Tricep Extensions
Incline DB Curls
——————–
E. Face-Down Rear Delt Sweeps
15-20 Reps at the top of every min x 4-5 min
(light weight, rest will be limited approx. 20s each round
——————–
Day 3 – REST DAY
——————–
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
2-3 warm-up sets
2 work sets x 8-10 Reps (~2 RIR first set, then ~1 RIR second set)
(note that this is 1 RIR of “technical” form breakdown, not merely the ability to complete a rep)
——————–
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
First work set 1-2 RIR;
second work set 0-1 RIR
+ immediately following the FINAL set of Hip Thrusts:
Complete 3-6 “partial” thrusts, where you try to get to full “table top” position, but only achieve the partial rep (despite maximal effort) due to fatigue
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
——————–
C. Hack Squat OR Leg Press
After 2-3 progressive warm-up sets, complete:
2 TOP SETS of 8-12 Reps
+ Superset the FINAL SET ONLY with:
Heels Elevated Goblet Squat x 8-15 Reps
——————–
D. For EACH exercise, complete the designated number of reps “on the minute” x 3 min
So 3 sets of calf raises weak leg, then rest. Then 3 sets of calf raises strong leg, then rest etc..
Single-Leg Calf Raise (DB in hand of working leg) x 8-10 Reps (Weak leg)
Rest 1-2 min
Single-Leg Calf Raise (DB in hand of working leg) x 8-10 Reps (Strong leg)
Rest 1-2 min
Barbell Ab Rollouts x 6-10 Reps
Rest 1-2 min
Weighted Sit-ups (DB on/above chest) x 6-10 Reps
——————–
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 each
Look to add approx 5% load from week 4 of prior mesocycle
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-12 Reps (0 RIR)
+ immediately after the FINAL SET ONLY:
4-7 “partial” reps (max effort to complete a rep, but unable to get full ROM)
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps (1 RIR)
Rest 2-3 min back to A1
——————–
B. Alternate Movements:
1-2 warm-up sets
2 work sets x 10-12 Reps (0-1RIR) *the last rep before failure
+ Immediately after the FINAL set of each:
Rest 20 seconds, then go again to 0-1 RIR
Rest 20 seconds, then go again one final time to 0-1 RIR
Look to add approx 5% load from week 4 of prior mesocycle
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
——————–
C. Alternate Movements x 3 sets each:
First set 12-15 Reps (3-4 reps from failure)
Second set 9-12 Reps (1-2 reps from failure)
Final set 6-10 Reps (0-1 reps from failure)
One Arm DB Row (lat focus) OR One Arm Cable Row (lat focus)
(see description in video of “DB Row” for execution tips that apply to both movements)
Rest 1-2 min BETWEEN arms and before chest
Cable Crossovers OR Machine Fly
Rest 2 min before returning to rows
——————–
D. 3 Rounds:
Flat Barbell Bench Press OR Machine Chest Press (of choice) x 6-12 Reps
Superset Bentover Reverse Flies (rear delts) x 15-25 Reps
Rest 1-2 min
Leaning DB Curl x 10-15 Reps per arm
Rest 1-2 min after both arms then return to Bench
——————–
Day 6 – OPTIONAL Conditioning Day
A. As Many Rounds as Possible in 14 min:
Run 200m
2 Devils Press
10 Box Step-ups (alternating legs)
2 Devils Press
——————–
B. As Many Rounds as Possible in 14 min:
12/8 Cal Row (male/female)
50m Farmers Walk (KB/DB in each hand)
8-15 Reps Rower Ab Pikes (difficult set)
——————–
C. Walk 15-20 min slow recovery
——————–
Day 7 – REST DAY
——————-
[/wcm_restrict]