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This is Week 3 of the THIRD and FINAL MESOCYCLE in the Summer 2024 Hypertrophy cycle.
The objective this week is to EXCEED performance from “week 3” of the prior Mesocycle, when “reps from failure” were the same for the repeating movements.
As we enter “week 3,” these respective movements will begin their journey to move closer to failure (and beyond failure for the lower fatiguing “short” movements).
Please read the Lengthened ROM Blog, as the philosophy for this current training cycle will reflect all of the principles discussed in this post.
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Hack Squats
Each rep should have a PAUSE at the deepest stretch position at the bottom of each rep.
2-3 Warm-up sets, then;
2 work sets x 6-10 Reps (~2-3 then 1-2 RIR)
Rest 2-3 min between sets
Alternate movements you can swap:
–Heels Elevated Back Squat
– Leg Press – quad dominant
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B. Leg Extensions (pause stretch)
1-2 warm-up sets, then:
For Work Sets: add 5 lbs to the weight used in the prior mesocycle
*This should be approx. 12-15 rep max weight
Complete 30 Reps in as few sets as possible
Rest only 15 seconds between each set
Start with one 12-15 rep set, then chip away in smaller chunk sets till 30 reps achieved
Maintain ~1 RIR on each set this week, but ok to take final set to failure
Alternative Movement you can swap:
–Banded Sissy / Leg Extension
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C. Select Ham/Glute Dominant Movement:
1-2 Warm-up sets, then:
2 challenging work sets for designated rep targets
Note that the reps from failure are different based on the fatigue cost of each movement
(i.e. Glute ham raise are gonna wreck you much more than Hip Extensions)
Glute-Ham Raise x 5-10 Reps (~2-3 RIR)
OR
Weighted Hip Extensions x 8-12 Reps (~1 then 0 RIR)
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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Pick a light/moderate weight, where you feel like you can go 20-30 steps (10-15 per leg)
without stopping to pause/rest (consistent movement).
Then execute ONE SET TO TECHNICAL FAILURE with that load
Even if you exceed or fall shy of the target rep range, just go until you literally cannot complete reps without compromising form.
For QUAD FOCUS, shorter steps, knee over toe as much as possible at bottom
For GLUTE FOCUS, longer steps, vertical shin at bottom
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E. 3 Rounds:
Weighted Plank x 30-45-60 seconds (decreasing weight each round)
Rest 1-2 min
Russian Twists with DB (dead stop on ground) x 24-20-16 (increasing weight)
(this is 12-10-8 per side)
Rest 1-2 min
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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:
1-2 warm-up sets each, then:
2 work sets x 6-10 Reps each (~2 then 1 RIR each)
Incline DB Bench Press (pause bottom)
Rest 1-2 min
Neutral Grip Pull-ups (weighted as feasible)
Rest 1-2 min
Alternative Movement you can swap for Pullups:
–Neutral Grip Machine Assisted Pull-ups
– Neutral Grip “Lat” Pulldown
–Neutral Grip Rack Pull-ups
–Neutral Grip Foot Assisted Pull-ups
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1-2 warm-up sets, then:
For Work Sets: add 5 lbs to the weight used in the prior mesocycle
*This should be approx. 12-15 rep max weight
Complete 30 Reps in as few sets as possible
Rest only 15 seconds between each set
Start with one 12-15 rep set, then chip away in smaller chunk sets till 30 reps achieved
Maintain ~1 RIR on each set this week, but ok to take final set to failure
Alternative Movement you can swap:
–Chest Supported Machine Row
– Chest Supported DB Row
–Chest Supported T-Bar Row
–Head Supported DB Row
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C. Pec Fly Machine
1-2 warm-up sets, then:
For Work Sets: add 5 lbs to the weight used in the prior mesocycle
*This should be approx. 12-15 rep max weight
Complete 30 Reps in as few sets as possible
Rest only 15 seconds between each set
Start with one 12-15 rep set, then chip away in smaller chunk sets till 30 reps achieved
Maintain ~1 RIR on each set this week, but ok to take final set to failure
Alternate Movements you can swap:
–Cable Crossovers
–Banded Chest Fly
–Flat DB Flies
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D. Face-Down Prone DB “Swings”
3 sets x 20-30 Reps
*Use approx. DOUBLE the weight that you would for a set of 15 reps FULL ROM DB lateral raise
+ Superset the FINAL SET ONLY with:
DB Upright Rows x 8-15 Reps (0 RIR)
+ Immediately after failure on the Upright Rows:
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)
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E. Alternate Movements
1 warm-up set each, then:
2 work sets x 8-10 Reps (~1 RIR each)
Face Away Cable Curls
Rest 1-2 min
Cross Cable Overhead Tricep Extensions
Rest 1-2 min
Alternative Movement you can swap for Face Away Curls
–Incline DB Curls
–Lying DB Curls
Alternative Movement you can swap for Overhead Extensions
–Overhead DB Tricep Extensions
–Lying EZ or Barbell Tricep Extensions
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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
Each rep should have a PAUSE at the deepest stretch position at the bottom of each rep.
2-3 Warm-up sets, then;
2 work sets x 6-10 Reps (~3 then 2 RIR)
Rest 2-3 min between sets
Alternate Movements you can swap:
–Hip Banded Trap Bar RDL
–Hip Banded DB RDL
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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)
1-2 warm-up sets of the complex, then:
2 work supersets (~1-2 then 0-1 RIR for both movements)
Kas Glute Bridge x 8-12 Reps
NO REST
Barbell Hip Thrust x 4-8 Reps
*Same weight/bar as Kas Glute Bridge
Rest 2-3 min between supersets
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C. Leg Press
2-3 warm-up sets, then:
6 total work sets:
First work set x 10-12 Reps (~2 RIR)
Rest 2-3 min, then:
Complete 5-6 Reps At the Top Of Every Minute x 5 minutes
(use same weight as 10-12 rep top set)
Alternate movements you can swap:
Pause “Heels Elevated” Squat (Barbell or Safety Bar)
Hack Squat
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D. Back Rack Reverse Lunge (alternating)
1-2 warm-up sets, then:
3 work sets x Reps 16-12-8 (= 8-6-4 per leg)
Target RIR ~5-3-2 RIR across the 3 work sets
Rest 2-3 min between tougher work sets
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E. Superset Movements x 2 sets each:
Weighted Hanging Knee Raises x 6-12 Reps
Bicycle Crunches (controlled tempo) x 12-24 Reps (6-12/side)
Rest 2-3 min between rounds
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F. Standing Calf Raise machine
2 sets x 6-10 Reps, weighted
1 set x 8-15+ Reps with BW only
ALL SETS WITH 2-3 sec at the “deep stretch” position on each rep
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Superset Movements:
1 warm-up set prior as needed, then:
2 work sets each
Follow rep scheme for each below
*Bring DB’s with you over to the machine
DB Lateral Raise x 12-15 Reps (~1 then 0 RIR)
Machine Overhead Press x 5-8 Reps (~2 then 1 RIR)
Rest 2-3 min after each superset
+ 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)
Alternate Movements you can swap for Machine Overhead Press:
– Steep Incline Anterior Delt Press
–Smith Machine Overhead Press
–Seated DB Overhead Press
–Barbell Overhead Press
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B. Superset Movements:
1 warm-up set prior as needed, then:
2 work sets each
DB Spider Curls x 10-15 Reps (~1 then 0 RIR)
Incline DB Curls x 6-10 Reps (~1-2 then 0-1 RIR)
Rest 2-3 min after each superset
+ Immediately after the FINAL set of Spider 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)
Alternative Movement you can swap for DB Spider Curl:
–Cable Spider Curl (straight handle)
–Barbell/EZ Spider Curl
–Cable Spider Curl (D-handles)
Alternative Movement you can swap for Incline DB Curl:
– Face Away Cable Curls
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C. Superset Movements:
1 warm-up set prior as needed, then:
2 work sets each
*Use the same pulley and setup to go from pushdown to overhead ext
Cable Tricep Pushdowns x 8-12 Reps (~1 then 0 RIR)
Overhead Cable Tricep Extensions x 6-10 Reps (~1-2 then 0-1 RIR)
Rest 2-3 min after each superset
+ Immediately after the FINAL set of Pushdowns…
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)
Alternative Movement you can swap for Cable Pushdowns
–Cross Cable Tricep Pushdowns
– Banded Tricep Pushdowns
Alternative Movement you can swap for Overhead Cable Tricep:
–Incline DB Tricep Extensions
–Cross Cable Overhead Tricep Extensions
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D. Flat DB Bench Press
2-3 warm-up sets, then:
ONE TOP SET of 10-12 Reps (~1-2 RIR)
Note weight for later in workout
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E. Chest Supported DB Row
2-3 warm-up sets, then:
ONE TOP SET of 10-12 Reps (~to failure)
Note weight for later in workout
Alternative Movement you can swap for DB Row:
–Chest Supported Cable Row
–Chest Supported Machine Row
–Chest Supported T-Bar Rows
– Neutral Grip DB Seal Rows
–Head Supported DB Row
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F. Superset Movements x 2 sets each:
Incline DB Flies (pause stretch) x 10-15 Reps (~1-2 RIR)
10-15 seconds to adjust bench to flat
Flat DB Bench Press x 0 RIR at 60% of prior weight
Rest 2-3+ min
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G. Superset Movements x 2 sets each:
Straight Arm Pulldowns x 12-25 Reps (to failure)
Rest 10-15 seconds transition
Chest Supported DB Row x 0 RIR at 60% of prior weight
Rest 2-3+ min
Alternative Movement you can swap for DB Row:
–Chest Supported Cable Row
–Chest Supported Machine Row
–Chest Supported T-Bar Rows
– Neutral Grip DB Seal Rows
–Head Supported DB Row
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Day 6 – OPTIONAL Conditioning
45-60 Minutes of ZONE 2 Cardio
This can be performed with whatever modality you can do with EFFICIENCY.
For most people, this would likely be optimized with a bike, elliptical, or steep incline walking.
Zone 2 can be completed by rowing OR running (or other modality) however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the target heart rate zone for ZONE 2.
My views on finding this zone have changed a bit.
In the past, I’ve veered towards relatively crude formulas based on HEART RATE.
Now I tend to simply use RATE OF PERCEIVED EXERTION (RPE) as the BEST way to assess ZONE 2.
Take a 12-15 word sentence that you have memorized with a normal speaking cadence (not rushed).
When you believe you are in ZONE 2, speak this sentence. If you can complete it in one breath without having to stop to get air, and without feeling like that sentence caused you to go into a breathing deficit (i.e. you aren’t gasping for air at the end of the sentence), then you are likely in ZONE 2.
Another RPE based assessment of effort is the duration component.
We are performing ZONE 2 workouts for 45-60 min, but we want to select a pace / effort level in which we *COULD* continue at the SAME PACE for 2-3 hours.
This means that when complete your ZONE 2 workout, you are glad it’s over, strictly due to monotony/repetition, and not due to accumulated fatigue.
In fact, you should feel like the session never actually gets harder. The first 10 minutes should feel the most taxing, as you move from doing nothing into Zone 2.
Once you’ve established yourself into Zone 2, each 10-minute period should be exactly as difficult as the prior 10-minute period.
At no point should you think that the workout has increased in difficulty. It just a steady and consistent effort could be repeatable for multiple hours (if needed).
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OTHER FORMULAS:
Well-trained aerobic athlete:
180 minus age = approx. Zone 2 (~75% of Max Heart Rate)
Lifter or non-trained aerobic athlete:
170 minus age = approx. Zone 2 (~65-72% of Max Heart Rate)
*Max Heart Rate can be determined generally with 220 minus age
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Day 7 – REST DAY
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