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This is WEEK 3 of the THIRD AND FINAL Mesocycle.
Please read Long Muscle Lengths ROM + Partials blog to learn about this training program.
Week to week, look to exceed your performance from the prior mesocycle (with the same “reps from failure”).
Per the standard SOP for Evolved Programs, we will progress effort week to week. The objective is to begin the cycle around 4 reps from failure on demanding compound movements and around 1-2 reps from failure for “short overload” single joint movements that have much lower fatigue cost per unit.
This cycle is designed in the idea of utilizing a predominance of movements that train the muscle at long muscle lengths and/or provide significant overload tension at the lengthened position of the movement.
We will still be using a variety of different movements throughout the cycle. However, the exercises that are inherently “lower stimulus” (short overload) will be progressing in a manner that provides additional stimulus to the portion of the movement where the muscle is lengthened.
We can expect the lower fatigue “short” movements to utilize “partials, reverse dropsets, and “lengthened only sets” as a way to accentuate the lengthened portion of these exercises that are inherently lacking sufficient stimulus at that portion of the ROM. These will all be explained as we go.
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Monday
Lower Body
Part A and B Repeat week to week
A. Romanian Deadlift (RDL) (Barbell OR Trap Bar)
2-3 Warm-up sets, then;
1 set x 5-8 Reps (heavier) (~2 reps from failure)
Rest 2-3 min
1 set x 8-12 Reps (lighter) (~1 rep from failure)
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B. Front Foot Elevated Split Squat (Quad Dominant)
1-2 Warm-up sets, then;
1 set x 6-10 Reps (heavier) (~2 reps from failure)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter) (~1 rep from failure)
Rest 1-2 min between legs
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C. Banded Glute Med Kickback
This is a warmup before Part D, as the glute med helps support the knee during quad dominant movements. I started doing this before I squat every session, and it’s been noticeably helpful!
2 tough sets x 10-15/glute (close to technical failure each leg)
The support leg will inevitably be working, as well. Make sure to take 1-2 min rest BETWEEN legs
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D. Sissy Squats (see variations below)
1-2 easier effort “feel it out” sets
2 work sets x 8-12 (~3 then 2 reps from failure)
*these are brutal when done right (open hips entire time)
+ Superset the FINAL SET ONLY with:
Front Rack Reverse Lunges x 6-12 Reps (3-6 per leg; target ~1-2 reps from failure)
Sissy Squat Variations:
Weighted Sissy Squats
Sissy Squats (BW only)
Band Assisted Sissy Squats
Wall Assisted Sissy Squats
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E. Superset x 2 work rounds:
Decline Lying Leg Raise x 6-12 Reps
Decline (weighted) Sit-ups x 6-12 Reps
Rest 2 min
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F. Donkey Calf Raises (dip belt)
2 x 8-12 Reps (0-1 reps from failure)
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Tuesday
Upper Body
Part A and B Repeat week to week
A. DB Fly/Press
2-3 Warm-up sets, then;
1 set x 5-8 Reps (heavier) (~2 reps from failure)
Rest 2 min
1 set x 8-12 Reps (lighter) (~1 rep from failure)
+ Superset the FINAL SET:
Push-ups x 6-15 Reps (0-1 rep from failure)
(see push-up options in videos)
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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B. Alternate Movements:
1-2 warm-up sets of each prior to work sets, then:
(weighted) Pull-ups x 2 sets x 6-10 Reps (~1 reps from failure)
Rest 1-2 min
DB Lateral Raise (no loss of tension at bottom) x 2 sets x 10-15 Reps (to technical failure)
Rest 1-2 min
+ After the 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
Pull-ups Scaling:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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C. Prone DB Y-Raise
1 warm-up set, then:
3 work sets x 12-20 Reps (~2-1-0 reps from failure)
+ Superset the FINAL SET ONLY with:
Incline Anterior Delt DB Press x 8-12 Reps (~1 rep from failure)
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D. Bentover DB Row
1 warm-up set, then:
2 tough work sets x 8-12 Reps (~1 then 0 reps from failure)
+ Superset the FINAL SET ONLY with:
Bentover Reverse Flies x 15-25 Reps (to technical failure)
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E. Reps 15-12-9 for each:
Increase weight each set
Target ~4-2-0 reps from failure across the 3 work sets
One Arm DB preacher Curl (downslope of Incline Bench)
Rest 1 min
One Arm Overhead DB Tricep Extension
Rest 1 min
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Quad Dominant Squat (see videos below)
2-4 Warm-up sets, then;
1 set x 5-8 Reps (heavier) (~2 reps from failure)
Rest 2-3 min
1 set x 8-12 Reps (lighter) (~1 rep from failure)
Quad Dominant Squat Movement (stay consistent week to week)
Pause “Heels Elevated” Squat (Barbell or Safety Bar)
Foam Roller / Slider Hack Squats
Landmine Hack Squat
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B. Superset Movements x 2 work sets each:
1-2 warm-up sets prior as needed
Kas Glute Bridge x 8-12 Reps (~0-1 rep from failure)
Walking DB Lunges x 8-12 steps (4-6 per leg) (~1-2 reps from failure)
Rest 2-3 min
+ After failure on the FINAL set of Kas glute Bridge…
Hold the top position for 10-15 seconds
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C. Leg Curls (see below)
1-2 warm-up sets, then:
1 challenging work set of 12 Reps (0-1 rep from failure)
Rest 2-3 min
Using the same weight/difficulty, complete:
25 Reps in as few sets as possible
Rest ~15 sec each break
“At Home” Leg Curl Options:
Hamstring Walkouts (scaled option)
Gliding Leg Curls (with Rings/TRX)
Gliding Leg Curls (with barbell)
Hamstring Curls on Rower
Slider Leg Curls (Slider = skateboard, towel, socks, etc…)
DB Leg Curls
Stability Ball Leg Curls
Rings/TRX Leg Curls
Banded Leg Curls
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D. Superset x 2 work sets each:
1 warm-up round prior
Leg Extensions x 8-15 Reps (~1-1-0 reps from failure)
Alternating Box/Bench Step-ups x 8-16 Reps (4-8/leg) (~1-2 reps from failure)
Rest 2-3 min
At Home Leg Extension Variations:
Sissy Squat (weighted as needed)
Scaled Sissy Squat
Bodyweight Leg Extension / Reverse Nordics
Scaled BW Leg Ext / Reverse Nodics – Band-assisted
Scaled BW Leg Ext / Reverse Nodics – Hand-assisted
DB Leg Extensions
Banded Leg Extensions
Banded Sissy / Leg Extension
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E. Superset x 2 work sets each:
1 warm-up round prior
Weighted Reverse Crunch x 6-12 Reps
Heavy Russian Twists x 12-20 Reps (6-10/side)
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Friday
Upper Body
Part A and B Repeat week to week
A. Chest Supported Row (see video options below)
2-3 warm-up, then;
1 set x 6-10 Reps (heavier) (~1 rep from failure)
Rest 2 min
1 set x 10-15 Reps (lighter) (to technical failure)
+ After technical failure on the FINAL set…
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)
Chest Supported Row Options (stay consistent week to week)
DB Seal Row
Prone DB Row
Head Supported Row
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B. Superset Movements x 2 work sets each:
1-2 warm-up sets prior as needed
The DB “X” Raise places focus on the bottom 60% of the range-of-motion by selecting a weight that is TOO HEAVY for you to complete a full rep to the top. The Front Raise will therefore be much lighter
DB X Lateral Raise x 10-15 Reps (~1 rep from failure)
DB Front Raise x 8-12 Reps (both arms at same time) (to technical failure)
Rest 2-3 min
+ After the technical failure on the FINAL set of DB Front Raise…
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. One Arm Banded Lat Pulldown
1-2 warm-up sets, then:
3 tough sets x 12-15 Reps per arm (~1-1-0 reps from failure)
Rest 30-60 sec between arms
+ After the technical failure on the FINAL set on each arm…
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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D. Flat DB Bench Press
1-2 warm-up sets, then:
1 challenging work set of 12 Reps (0-1 rep from failure)
Rest 2-3 min
Using the same weight/difficulty, complete:
25 Reps in as few sets as possible
Rest with DB’s on thighs for ~15-20 sec each break
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E. Alternate Movements x 4 sets each:
1 warm-up set, then:
3 work sets each
Incline DB Curls x 8-12 Reps (~2-1-0 reps from failure)
Banded Pushdowns x 10-20 Reps (to technical failure)
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Saturday – OPTIONAL Conditioning
A. One Round:
100 Cal Row (~6-8 min of moderate cardio)
50 Dual DB Snatch
25 Burpee Box/Bench Jumps
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B. Run 1 mile at steady/sustainable pace
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C. Walk 1 mile
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SUNDAY – REST DAY
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