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This is Week 3 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 the repeating movements.
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 ;=)
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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
First work set ~2 RIR
Second work set ~1 RIR
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1-2 warm-up sets as needed
Using the weight established prior:
*If you made all sets of 6 on the THIRD round last week, then small increase in load/resistance this 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. Seated Leg Curl OR Lying Leg Curl
1-2 warm-up sets
ONE TOP SET of 12-15 Reps
Rest 10-15 sec
3-6 additional reps
Rest 10-15s
3-6 additional reps
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D. Low Bar Good Mornings
2-3 warm-up sets
One TOP set of 10-12 Reps
Rest 2-3 min
One additional set of 10-12 Reps @ 20-30% less than top set
(all mind muscle focus on hams and glutes)
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E. Alternate Core Movements x 2 Rounds:
30-Seconds Lying Windshield Wipers (scale with bent knees) (ADV HANGING windshield wiper)
Rest 30 seconds
30-seconds Medball Throw Sit-ups
Rest 1:30 between rounds
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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
First work set 1-2 RIR
Second work set 0-1 RIR (*final rep before failure)
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
Using the weight established prior:
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
Complete all sets on ONE ARM, then rest and switch
Using the weight established prior:
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 resistance next week
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D. Prone “Berto” Raises
OR
Prone Cross Cable Lateral Raise
Establish a weight you can do for approx. 15 reps with perfect form unbroken
Rest a few minutes, then complete:
6 sets of 8 Reps with exactly 30s rest between sets
(the final set or two should be quite challenging)
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E. Alternate Movements x 2 sets each:
Both Movements for Reps 8-12 Reps (increasing from first to second set)
EZ or Barbell Curls
Rest 1-2 min
“STOP” Lying EZ or Barbell Tricep Extensions
(stop means to let bar settle briefly on bench behind head between reps)
Rest 1-2 min
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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 (~2 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
First work set 1-2 RIR;
second work set 0-1 RIR
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. Superset x 2 WORK sets each:
Complete at least one lighter “feel it out” round prior
Leg Extensions x 8-15 Reps
Heels Elevated Goblet Squat x 8-15 Reps
Rest 2-3 min
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D. Hand Supported DB Reverse Lunge (same leg)
Short steps knee over toe = quad dominant
Longer steps with vertical front shin = glute dominant
3 sets x 10-12 Reps each
Increase weight each set to ONE top set
Rest 1-2 min (equally) between legs
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E. Superset Movements x 2 sets each:
Both movements for 10-20 Reps
Lying Leg Raise (with Hip Thrust at top)
Hanging Oblique Knee Raise
Rest 2-3 min between rounds
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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 each
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-12 Reps (0 RIR)
+ immediately after the FINAL SET ONLY:
3-5 “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
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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
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. 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
2-3 warm-up sets
ONE TOP SET of 12 Reps per arm
Rest a few min
Then complete 3-4 sets of 6-8 Reps per arm with the same weight as top set
Rest only 10-15s for setup and transition between arms
Fatigue will accumulate quickly as rest will be under 1 min for respective arms
If you fail to make 6-8 Reps, or need to compromise form, then stop prior to 3-4 total sets
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D. DB Fly/Press Hybrid
1-2 warm-up sets
One TOP set of 8-10 Reps
Rest a few minutes
Reduce the weight 20-25% from top set, then complete:
25 Reps in as few sets as possible
Rest 15-20s between sets
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E. Alternate x 2 sets each:
Bentover Reverse Flies x 15-20 Reps
Rest 1 min
Open Palm DB Curls x 10-15 Reps
Rest 1 min
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Day 6 – OPTIONAL Conditioning Day
A. 4 Rounds of “Wind Sprints” at all-out effort:
*Make sure to warm-up thoroughly beforehand
10m and back
20m and back
30m and back
40m and back
Then Walk slow 400m recovery
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B. 3 Rounds:
Row or Bike x 1 min for Calories
Rest 30 seconds
Burpee Box Jumps x 1 min for Max Reps
Rest 30 seconds
Farmers Walk (heavy) x Max distance in 15 seconds (Rest 15 seconds) then return trip
Rest 2-3+ min between rounds
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Day 7 – REST DAY
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