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This is Week 4 of the THIRD (and final) MESOCYCLE in the Power Building Program.
This is the FINAL WEEK of the MACROcycle. We will be conducting some strength and “max reps” testing for many of the REPEATING movements this week.
The standard protocol in Evolved programming is to push to technical failure on the final week of a mesocycle. This applies to both repeating and accessory exercises.
Next week will be the DELOAD WEEK prior to the new cycle.
Please read the BLOG ABOUT THE NEXT TRAINING CYCLE (and feel free to ask any questions that may arise in the Facebook group)
RIR = “Reps in Reserve”
(If the programming calls for “3 reps with 2 RIR,” this means you *could* complete 5, but stop at 3)
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Day 1 – Lower Posterior and Upper Body Pull
Part A and B repeat week to week. Track metrics
A. Deadlift
Reps performed with STOP briefly on ground, providing time to reset and ensure optimal movement
pattern
Build to one top set of 2-3 Reps (without loss of form/technique)
Remember to keep fatigue low as you build to top set!
(Additional Hip Hinge below, so no “backoff” sets here)
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B. Weighted Pull-ups (@21X0) (Scaling below)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
Build to one top set of 2-3 Reps (while keeping tempo/execution)
Remember to keep fatigue low as you build to top set!
Then complete a set of 8-20 Reps to failure
***The goal is to use BW for a max set and see where you end up. Scale as needed per below scaling options if you cannot achieve at least 8 reps with BW
SCALING:
Weighted “negatives” (lowers)
Build to a TOP SET of 3 Reps
***Prioritize the portion of the movement where you STRUGGLE the most. Really make sure you take 3-4 seconds to lower through that top part of the rep (and obviously keep control throughout the entire lowering process) (total time should be around 5-6 seconds per rep)
Then, after the TOP SET, complete 2 sets of 8-20 Reps, using assisted options below.
If you cannot yet perform Pull-up Lowers in 5-6 seconds per rep, then use:
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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C. Bentover Row + RDL Complex
Build to a TOP SET of 5 Reps
(One Rep = Bentover Row + stand + RDL + stand)
Rest a few minutes and decrease the weight by 30-40%
Complete 2 sets of a challenging # of reps with the reduced weight
(prioritize mind-muscle connection and perfect execution over “total reps achieved”)
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D. B-stance Barbell Hip Thrust
Build to a top set of 6-8 Reps PER GLUTE
Start with weak side and rest as needed
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1 x 6-8 Reps (challenging)
1 x 8-12 Reps (reduced weight)
1 x 12-15+ Reps (mind-muscle connection; much lighter)
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F. EZ or BB Spider Curls
1 x 12-15+ Reps
+ Rest 15-20 seconds (just to reduce weight 30-40%)
Then complete one additional set to failure
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Day 2 – Upper Body Push + Core
Part A and B repeat week to week. Track metrics
A. Pause Bench Press
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to one top set of 2-3 Reps (while keeping tempo/execution)
Remember to keep fatigue low as you build to top set!
Then complete one set to failure at approx 60-70% of top set
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B. Incline DB Bench Press
Build to one TOP set of 4-6 Reps
Then complete one set to failure at approx 60-70% of top set
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C. Shoulder Giant Set x 3 Rounds:
VIDEO DEMO OF ENTIRE COMPLEX
Bentover Y-Raises (lightest) x 10-15 Reps
DB Lateral Raises (moderate weight) x 10-15 Reps
Standing DB OHP (heaviest) x 10-15 Reps
Rest 2-3 min
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D. Superset x 2 sets each:
Expect weight reduction or massive decline in reps for second set of CGBP
Close-Grip Incline Bench Press x 8-12 Reps
Rest 15-20 seconds just to reduce weight (prob 50%+ reduction)
Incline EZ or Barbell Tricep Extensions x Max Reps unbroken
Rest 2-3 min
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E. Reverse Crunches
Tabata Protocol = 8 sets of 20 sec on, 10 sec off
+ Superset the FINAL SET ONLY with:
Plank on Rings x 1-2 minutes TOTAL TIME
(complete two minutes accumulated time if you can make one-minute unbroken. Otherwise, break as needed and stop at the one-min mark of accumulated time)
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Day 3 – REST DAY
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Day 4 – Full Lower Body (Quad focus) + Core
Part A and B repeat week to week. Track metrics
A. Back Squat
(choose LOW BAR or HIGH BAR and stay consistent week to week)
Build to one top set of 2-3 Reps (without loss of form/technique)
Remember to keep fatigue low as you build to top set!
(Additional squatting below, so no “backoff” sets here)
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B. Choose Movement (stay consistent week to week)
Build to heaviest or most challenging set of 8-10 Reps
If you successfully make 8-10 Reps with more than 1 quality rep left, rest a few min, add weight and try again!
NO BACKOFF SETS
Weighted Hip Extensions
OR
45-Degree Hip Extension (add load as feasible)
OR
45-Degree Hip Extension + GHR finish (add load as feasible)
OR
Glute-Ham Raise (add load as feasible)
OR
Reverse Hyper (if available)
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C. DB Walking Lunges (held by side)
After 1-2 progressively heavier sets, select a weight that you feel would challenge you to take 16-20 steps (8-10 per leg). Do not actually complete this heavy set.
Then complete ONE SET of as many steps as you can make unbroken (with pre-determined weight)
Did you exceed your initial estimation?
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D. Superset x 2 sets each:
Spanish Squat x 10-15 Reps
Jumping Air Squats x 8-10 Reps
(with a 3-4 second negative/lowering on each rep)
Rest 2-3 min
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E. GHD/Decline Sit-ups
7 Rounds:
20 seconds on, 40 seconds off
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F. Single-Leg Calf Raise
Dropset x 2 sets per leg.
Complete 8-10 Reps (heavy) on one leg. Immediately drop the weight, and continue for an additional 8-10 Reps on the same leg. Rest as needed before moving to next leg.
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Day 5 – Full Upper Body
Parts A, B and C repeat week to week. Track metrics
A. Strict Overhead Press
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to one top set of 2-3 Reps (while keeping tempo/execution)
Remember to keep fatigue low as you build to top set!
Then complete one set to failure at approx 60-70% of top set
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B. Strict Pendlay Row
Build to one top set of 5-8 Reps (heavier than sets in prior weeks)
Then complete “backoff” sets of 10-12 reps and 12-15 Reps at decreasing weights
THIS IS THE SAME PROTOCOL AS LAST WEEK
Look to exceed performance on first set and increase execution/MMC on subsequent sets
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C. Weighted Dips (scaling below)
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to one top set of 3-6 Reps (slightly heavier than prior week)
Rest a few minutes
Choose a loading or scaling that you believe will allow you to complete:
4 sets of 8 reps unbroken (with only 45-60 seconds rest between each set)
(This will prob be a 16-20 rep load/scale target)
***If scaling, you should perform PUSH-UPS. If you can do “weighted” push-ups, that would be a great option, too. You could also perform the TOP set of 3-6 Reps with a Dip and then use the push-ups for the 8-rep sequence: https://www.youtube.com/watch?v=bJtKTfVjYac
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D. Every 2:30 complete a “superset” x 5 Rounds:
If the superset takes you 75 seconds, you will get 75 seconds of rest
Note that is not meant to be “fast, sloppy reps” but rather just create a stress effect from shorter rest periods (still with deliberate/quality movement)
6-8 Reps Strict Pull-ups or Band-Assisted Pull-ups OR Rack Pull-ups
8-10 Reps DB Fly/Press Hybrid
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E. Contract/Contract/Stretch x 2 Rounds
DB Preacher “Hammer” Curls x 8-12 Reps (focus on contraction)
+ Dropset (reduce weight 30-40 and continue to a tough set)
Rest 2 min
Incline DB Curls x 10-15 Reps (focus on stretch)
Rest 2 min
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Day 6 – OPTIONAL Conditioning
A. AMRAP 12 min:
100 Shuttle Runs (30 ft each way; “there and back” = 2 reps)
Max Reps Devils Press in remaining time
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B. AMRAP 10 min:
Run 1 mile (adjust length to approx 7-8 min total time)
Max Reps Russian KBS in remaining time
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C. AMRAP 8 min:
Run 1200m (adjust length to approx 5-6 min total time)
Max distance Farmers Walk (50% of BW in each hand)
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D. Walk 10-15 min cooldown/recovery as desired
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