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This is Week 4 of the THIRD and FINAL MESOCYCLE in the Summer 2024 Hypertrophy cycle.
Next week will be the FINAL WEEK of the entire 15-week program!
The objective this week is to EXCEED performance from “week 4” of the prior Mesocycle, when “reps from failure” were the same for the repeating movements.
As we enter “week 4,” the lengthened movements are closing in on ~1 rep from failure, while the short overload movements will have moved into partials and other intensity techniques
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 (~1-2 then 1 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 35 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 35 reps achieved
Maintain ~1 RIR on each set this week, final set to failure
+ Immediately after the FINAL set to failure:
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:
–Banded Sissy / Leg Extension
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C. Giant Set:
1-2 warm-up rounds, then:
2 work rounds
*If you cannot use Good Morning due to equipment location/access, then swap in DB RDL…
(and bring the DB’s over to the leg curl machine with you)
Seated Leg Curl OR Lying Leg Curl x 12-15 Reps (~1 then 0 RIR)
Low Bar Good Mornings x 8-12 Reps (~2 then 1 RIR)
Seated Leg Curl OR Lying Leg Curl x Max Reps unbroken (same difficulty as first set)
Rest 2-3+ min between rounds
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D. Lying Windshield Wipers (scale with bent knees)
(ADV HANGING windshield wiper)
Complete 2 tough sets in the 8-16 rep range
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E. Medball Throw Sit-ups
As Many Reps as Possible in 4 minutes
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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 (~1-2 then 0-1 RIR each)
Incline DB Bench Press (pause bottom)
Rest 1-2 min
Neutral Grip Pull-ups (weighted as feasible)
Rest 1-2 min
*Will add an additional short-rest set next week
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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B. Chest Supported Cable Row
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 35 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 35 reps achieved
Maintain ~1 RIR on each set this week, final set to failure
+ Immediately after the FINAL set to failure:
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:
–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 35 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 35 reps achieved
Maintain ~1 RIR on each set this week, final set to failure
+ Immediately after the FINAL set to failure:
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:
–Cable Crossovers
–Banded Chest Fly
–Flat DB Flies
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D. One Arm Cable Lateral Raise (behind back)
1 warm-up set per arm, then:
4 work sets PER ARM
Start with a TOP SET of 12-15 Reps per arm (to failure)
Alternate arms back and forth, resting only while the opposite arm works.
Expect reps to drop set to set as fatigue accumulates with incomplete rest
Alternate Movements you can swap:
–Leaning In DB Lateral X Raise
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E. Superset Movements x 3 sets each:
Both movements for 8-12 reps
All three are work sets.
Warmup 1-2 sets prior as needed
Lying DB Tricep Extensions (pause at deep stretch)
EZ or Barbell Curls
Rest 2-3 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
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 then 1-2 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 then 0 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
+ Immediately after the FINAL set of Hip Thrusts to failure:
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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C. Giant Set:
1-2 warm-up rounds, then:
2 work rounds
Complete sequence similarly to Mondays Part C. This is a giant set sequence in which the leg extensions SANDWICH the Sissy Squats.
Leg Extensions (pause stretch) x 10-15 Reps (~1 then 0 RIR)
Sissy Squats (video options below) x 6-10 Reps (~2 then 1 RIR)
Leg Extensions (pause stretch) x Max Reps unbroken (same difficulty as first set)
Rest 3+ min between work rounds
Sissy Quad Movement Variations:
Sissy Squat (weighted as needed)
Band-Assisted Sissy Squat
Wall-Assisted Sissy Squat
Bodyweight Leg Extension / Reverse Nordics
Scaled BW Leg Ext / Reverse Nodics – Band-assisted
Scaled BW Leg Ext / Reverse Nodics – Hand-assisted
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D. Superset Movements x 2 sets each:
Hanging Oblique Knee Raise (6-10 per side)
Lying Leg Raise (with Hip Thrust at top) x 10-20 Reps
Rest 1-2 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 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 (~Both 0 RIR)
Machine Overhead Press x 5-8 Reps (~Both 1 RIR)
Rest 2-3 min after each superset
+ Immediately after BOTH SETS 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 (~Both 0 RIR)
Incline DB Curls x 6-10 Reps (~1 then 0 RIR)
Rest 2-3 min after each superset
+ Immediately after BOTH sets 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 (~Both 0 RIR)
Overhead Cable Tricep Extensions x 6-10 Reps (~1 then 0 RIR)
Rest 2-3 min after each superset
+ Immediately after BOTH sets 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. DB Fly/Press Hybrid
1 warm-up set, then:
3 work sets x 6-10 Reps (~3-2-1 RIR)
+ Superset the FINAL SET ONLY with:
Cable Crossovers OR Machine Fly
Complete 3 sets with only 15 sec rest between sets
Start with approx. 15 Reps, then shoot for 4-6 reps on each subsequent set under short rest
Each set to technical failure
*If you cannot do the superset due to gym constraints, then:
Complete a TRIPLE REST PAUSE SET of DB Fly/Press
= Rest 15-20 seconds between each set and expect to achieve 2-5 reps each set
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E. Strict Pendlay Row
1 warm-up set, then:
3 work sets x 6-10 Reps (~2-1-0 RIR)
+ Superset the FINAL SET ONLY with:
Bentover Reverse Flies
Complete 3 sets with only 15 sec rest between sets
Start with approx. 15 Reps, then shoot for 4-6 reps on each subsequent set under short rest
Each set to technical failure
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F. Face Away Cable Curls
1 set x 12-15 Reps (to failure)
+ Dropset (reduce weight 30% and continue accruing reps to failure again)
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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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