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This is Week 4 of the Progressing the Stimulus Training cycle. Next week is DELOAD WEEK.
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 ~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)
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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. Ham/Glute Giant Set Sandwich x 2 work rounds:
1-2 warm-up sets each
***Start with “weak” or “off” leg first
Single Leg Hip Thrust x 8-12 Reps (B-stance or Unassisted)
Single Leg Lying Leg Curl x 10-15 Reps
Single Leg DB RDL x 8-12 Reps (B-stance or Hand-supported)
Rest 2-3 min
Repeat for STRONG LEG
Rest 2-3 min
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D. Superset Movements x 2 sets each:
8-15 Reps Decline Lying Leg Raises
8-15 Reps Decline (weighted) Sit-ups
Rest 2-3 min between rounds
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E. Standing Calf Raise Machine
3 sets of 8-10 Reps
2-3 sec at the “deep stretch” position, and 1-2 sec at the top “contraction”
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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
+ 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
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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. Superset Movements x 2 “work” sets each:
Decrease weight slightly for second set of Overhead Press (if needed to stay in rep range)
Seated DB Overhead Press OR Machine Overhead Press (of choice) x 6-10 Reps
Superset Seated DB Lateral Raises (slight fwd lean) x 10-15 Reps
Rest 2-3 min
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E. For Each Movement, QUICKLY find a TOP SET OF 12 Reps for each:
Rest as needed to optimize performance
Incline EZ or Barbell Tricep Extensions
Incline DB Curls
Rest a few minutes
Then Complete 3-5 Rounds of 6 Reps for each movement:
Use same weight as 12-Rep TOP SET
No Rest between movements
If you fail to achieve 6 reps of either exercise before 5 rounds, it’s over!
Use the same diligent execution used during the TOP SET
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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 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)
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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
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
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C. Hack Squat OR Leg Press
2-3 progressive warm-up sets
2 work sets of 10-15 Reps
First working set to 1-2 RIR
Second working set 0-1 RIR
(as feasible given machine safety etc…)
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D. Superset x 2 sets each:
Leg Extensions x 8-15 Reps
Heels Elevated Air Squats x deep burn with tempo shown in video
Rest 2-3 min
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E. ABS GIANT Set x ONE ROUND:
Barbell Ab Rollouts x 8-12 Reps
Weighted Sit-ups (DB on/above chest) x 8-12 Reps
Reverse Crunches x deep burn with controlled tempo
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F. Single-Leg Calf Raise (DB in hand of working leg)
One TOP SET of 10-12 Reps
+ Immediate drop all weight and continue accruing reps with BW
Rest 1-2 min
Then repeat for opposite leg
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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:
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 (0-1 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
Rest 20 seconds, then go again one final time 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. Chest Supported Barbell Row OR T-Bar Row OR Seated Row
2-3 warm-up sets
1 challenging set of 10-12 Reps
Rest a few min
Then complete 2 sets of 12-20 Reps at reduced weight (standard rest between sets)
+ Immediately after the FINAL SET ONLY:
Rest 30 seconds
Then one more additional set (goal for 50-60% of reps from buy-in set)
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D. Chest GIANT Set x 2 work rounds:
1-2 warm-up sets each
***If in a crowded gym and unable to do a GIANT set of three movements, then do the crossovers superset with push-ups first and then complete the “stretch” flies last as a separate section.
Cable Crossovers OR Machine Fly x 10-20 Reps
Push-ups x 6-12 Reps (variation as needed for rep range target; videos below)
DB Fly (pause at stretch) x 8-15 Reps
Rest 3+ min
Push-ups arranged from HARDEST to EASIEST:
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 Cable Face Pulls
With a weight you could do 15 unbroken, complete 40 Reps in as few sets as possible
Rest only 30s anytime you break
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F. Face Away Cable Curls
1 set of 12-15 Reps
+ Dropset (reduce weight 30% and continue accruing reps)
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Day 6 – OPTIONAL Conditioning Day
A. One Round (15 min cap):
50-75 Cal Row (~5 min cardio)
50 Full KBS
25 Burpee Pull-ups (ADV 25 Bar Muscle-ups)
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B. Bike Intervals
***Note that as the work time decreases, the intensity/output should INCREASE
3 min on, 2 min off x 1 set
2 min on, 1 min off x 2 sets
1 min on, 1 min off x 3 sets
40 sec on, 1:20 off x 4 sets
20 sec on, 1:40 off x 5 sets
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Day 7 – REST DAY
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