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This is Week 1 of the SECOND block in the “Pre-Exhaust Supersets” Training cycle.
Please read Pre-Exhaust Supersets blog to learn about this training program.
In this first week of the new block, the objective will be to exceed the performance from WEEK 1 of the first block. The “reps from failure” are the same as that week, so it is an even 1:1 comparison of progress across a 5-week period.
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 is a shorter-than-normal cycle that will consist of only two mesocycles (blocks) of training; where usually Evolved programs have 3 mesocycles.
This cycle has a bit of a METABOLIC flare, in that the repeating movements are primarily going to use the approach of “same muscle group supersets.”
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Monday
Lower Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Leg Curls (see below) x 10-15 Reps (~1-2 reps from failure)
Romanian Deadlift (RDL) (Barbell OR Trap Bar) (~3-4 reps from failure)
Rest 2-3 min between harder work sets
“At Home” Leg Curl Options (stay consistent week to week)
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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B. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Sissy Squats (see below) x 8-15 Reps (~3 reps from failure)
Walking DB Lunges (quad dominant) x 10-16 Reps (5-8/leg) (~4 reps from failure)
Rest 2-3 min between harder work sets
Sissy Squat Variations (stay consistent week to week)
Weighted Sissy Squats
Sissy Squats (BW only)
Band Assisted Sissy Squats
Wall Assisted Sissy Squats
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C. Kas Glute Bridge
Reps 15-12-9
Increase weight/effort each set
Target ~5-3-1 reps from failure across the 3 sets
Rest 2 min between sets
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D. Foam Roller / Slider Hack Squats OR Landmine Hack Squat
2-3 warm-up sets, then:
1 tough set x 6-12 Reps (~3-4 reps from failure)
Rest 2-3 min
1 tough set x 12-18 Reps (lighter; ~2-3 reps from failure)
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E. 2 Rounds:
Donkey Calf Raises (dip belt) x 10-15 Reps
Rest 1 min
Barbell Ab Rollouts x 6-12 Reps
Superset Weighted Sit-ups x 6-12 Reps
Rest 2 min
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Tuesday
Upper Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Banded Crossovers x 10-15 Reps (~1-2 reps from failure)
Flat DB Bench Press x 6-10 Reps (~3 reps from failure)
Rest 2-3 min between harder work sets
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B. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Banded Straight Arm Pulldowns x 12-20 Reps (~1-2 reps from failure)
Rack Pull-ups (see variations below) x 6-10 Reps (~3 reps from failure)
Rest 2-3 min between harder work sets
Pull-ups Options (stay consistent week to week)
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 Row
1 challenging set of 12 Reps (~1-2 reps from failure)
Rest 2-3 min
4 sets x 6-8 Reps (same weight as 12 rep set)
Rest 30 sec b/w sets
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D. Supersets x 2 sets:
1 warm-up set as needed prior
Banded Tricep Pushdowns x 10-15 Reps (~1 rep from failure)
Close Grip Bench Press x 5-10 Reps (~2-3 reps from failure)
Rest 2 min
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E. Supersets x 2 sets:
1 warm-up set as needed
Standing DB Hammer Curls x 6-10 Reps
EZ or Barbell Preacher Curls x 6-10 Reps
Rest 2 min
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F. Banded Face Pulls
3-4 x 12-20 Reps
Rest 30s between sets
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Banded Sissy / Leg Extension x 10-15 Reps (~1-2 reps from failure)
Quad Dominant Squat (see below) x 6-10 Reps (~3-4 reps from failure)
Rest 2-3 min between harder work sets
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
Alternate Options to Sissy / Banded Leg Extensions (stay consistent week to week)
DB Leg Extensions
Banded Leg Extensions
Banded DB Leg Extensions
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B. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
(Weighted) Hip Extensions (see below) x 8-12 Reps (~1-2 reps from failure)
DB RDL (without hip extension) x 8-12 Reps (~3-4 reps from failure)
Rest 2-3 min between harder work sets
Hip Extensions Variations (stay consistent week to week)
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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C. Rear Foot Elevated Split Squat (Quad Dominant)
1-2 Warm-up sets, then;
1 set x 6-10 Reps (heavier) (~3 reps from failure)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter) (~2 reps from failure)
Rest 1-2 min between legs
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D. Leg Curls
1-2 warm-up sets, then:
1 challenging set of 15 Reps (~1-2 reps from failure)
Rest 2-3 min
4 sets x 8-10 Reps
(same weight as 15 rep set)
Rest 30 sec b/w sets
“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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E. Superset x 2 sets:
Garhammer Crunch x 6-15 Reps
Hanging Oblique Knee Raise x 10-16 Reps (5-8/side)
Rest 1 min
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Friday
Upper Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Bentover Reverse Flies x 15-20 Reps (~1 rep from failure)
Chest Supported Row (see below) x 8-12 Reps (~2 reps from failure)
Rest 2-3 min between harder work sets
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:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
DB Lateral Raise (no loss of tension at bottom) x 10-15 Reps (~1 rep from failure)
Steep Incline Anterior Delt Press x 6-10 Reps (~3 reps from failure)
Rest 2-3 min between harder work sets
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C. One Arm Banded Lat Pulldowns
1-2 warm-up sets, then:
1 tough set x 15 Reps (~1-2 reps from failure)
Rest 1-2 min
Using the same resistance as the 15 reps…
Complete reps of 12-10-8 for each arm, and rest ONLY while other arm works
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D. Banded DB Bench Press (see video for setup)
1-2 warm-up sets, then:
1 tough set of 10-12 Reps (~2 reps from failure)
Rest 2 min
2 sets of 8-10 Reps (same weight)
Rest 2 min b/w each
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E. Incline DB Curls
1-2 warm-up sets, then:
1 tough set of 15 Reps (~2 reps from failure)
Rest ~15 seconds
Accrue 15 additional reps
(Rest 15 sec between each mini set)
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F. Incline Anterior Delt DB Press
1-2 warm-up sets, then:
1 tough set of 10-12 Reps (~2-3 reps from failure)
Rest 2 min
2 sets of 8-10 Reps (same weight)
Rest 2 min b/w each
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Saturday – OPTIONAL Conditioning
45-60 Minutes of ZONE 2 Cardio
This is best done on a bike or elliptical.
It can be done with rowing or running, however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the tight heart rate area required for ZONE 2
The section below will expand on this magic heart rate zone and how to find it.
The “Gold Standard” for determining ZONE 2, is to measure lactate. We would want to be between 1.7-2.0 mmol/L
Since this is not widely accessible, there are 3 Proxies you can use to determine your ZONE 2
1. The starting point is to use a crude Heart Rate measurement of 180 minus age. If you are in poor cardio shape, you can subtract 5-10 BPM from that. If you are in great cardio shape, add 5-10 BPM to that.
2. A “stressed” conversational level of exertion. This would mean you could be on a call with someone the entire time, but they would know you were exercising.
3. A pace you could hold sustainably for 60 Minutes without decreasing output due to fatigue.
A really cool metric to pay attention to is the WATTS that you are able to put into the exercise. Once you know what you can sustain for watts, you won’t have to pay attention to heart rate as much anymore. That is to say, until you become more fit, and then you may want to re-check your heart rate to make sure that the watts you’re using are still effective. It’s like progressive overload for cardio.
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SUNDAY – REST DAY
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