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This is Week 2 of the SECOND MESOCYCLE in the “Pre-Exhaust Supersets” Training cycle.
Please read Pre-Exhaust Supersets blog to learn about this training program.
In this second week of the new block, the objective will be to exceed the performance from WEEK 2 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 then 0 reps from failure)
Romanian Deadlift (RDL) (Barbell OR Trap Bar) (~2-3 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 (~2 reps from failure)
Walking DB Lunges (quad dominant) x 10-16 Reps (5-8/leg) (~3 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. Alternate Movements x 4 sets each:
First 2 sets are increasing effort warm-ups (~7-8 then 3-4 reps from failure)
Final 2 sets are challenging work sets (see reps from failure for each movement)
(Weighted) Hip Extensions x 6-10 Reps (~1 then 0 reps from failure)
Rest 1-2 min
Quad Dominant Squat (different than Part A) x 5-8 Reps (~2-3 then 1-2 reps from failure)
Rest 1-2 min
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
Quad Dominant Squat Variations:
Pause “Heels Elevated” Squat (Barbell or Safety Bar)
Foam Roller / Slider Hack Squats
Landmine Hack Squat
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D. Alternate x 3 sets each:
First set warm-up
Then two challenging work sets
Weighted Hanging Knee Raises x 8-12 Reps
Rest 1 min
Single-Leg DB Calf Raise x 8-12 Reps/leg
Rest 1 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 then 0 reps from failure)
Flat DB Bench Press x 6-10 Reps (~2 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 then 0 reps from failure)
Rack Pull-ups (see variations below) x 6-10 Reps (~2 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 Y-Raise
Over 2-3 progressively heavier sets, complete a set of 12-15 Reps (to 0-1 reps from failure)
Rest 2-3 min
3 sets of 10-12 reps (using the 12-15 rep weight)
Rest 1-2 min between sets
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D. Bentover Barbell Row (maintain torso ~45-degree angle)
1-2 warm-up sets, then:
1 heavy set of 6-10 Reps (~1-2 reps from failure)
Rest 2-3 min
2 lighter sets of 10-15 Reps (both sets to technical failure)
Rest 2 min between sets
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E. Banded Tricep Pushdowns
Complete 60 Reps in as few sets as possible
Start with 15-20 unbroken (0-1 reps from failure)
Rest 30-45 sec between sets until 60 Reps
Each set to 0-1 reps from failure
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F. DB Spider Curls
1 warm-up set, then:
1 work set x 12-15 Reps (~0-1 rep from failure)
Rest 2 min
4 work sets x 8-10 Reps (same weight/difficulty as 12-15 Reps)
Rest only 45-60s b/w sets
Expect first couple sets to be easier and final set or two to be quite challenging!
+ Superset the FINAL SET ONLY:
Standing DB Curls x 6-10 Reps
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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 then 0 reps from failure)
Quad Dominant Squat (see below) x 6-10 Reps (~2-3 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 then 0 reps from failure)
DB RDL (without hip extension) x 8-12 Reps (~2-3 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. Heels Elevated DB Deadlift (quad focus)
(see video demo, not exactly a deadlift)
Reps 15-12-10 (increasing 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. Barbell Hip Thrust (1 and 1/4 reps)
Reps 12-10-8-6
Increase weight each set
*First set = warm-up
*Final set = ~1 rep from failure
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E. 2 Work Rounds:
1 warm-up round prior
Overhead DB Sit-ups x 6-12 Reps
Superset Reverse Crunches x 10-20 Reps
Rest 1-2 min
Landmine Rotational Twist x 12-16 Reps (6-8/side)
Rest 1-2 min
* Wedge barbell in corner for landmine if needed
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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 (~to technical failure both sets)
Chest Supported Row (see below) x 8-12 Reps (~1-2 then 0-1 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 (~to technical failure both sets)
Steep Incline Anterior Delt Press x 6-10 Reps (~2 reps from failure)
Rest 2-3 min between harder work sets
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C. Rack Pull-ups (see options below)
Use ~15 rep max difficulty
3 sets (target ~2 reps from failure each set)
Full “normal” rest between sets
(expect sets to all be in the 10-12+ rep range)
Pull-ups Options:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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D. (weighted) Dips OR (weighted) Push-ups
Reps 12-10-8-6 (increasing weight/effort each set)
Target ~4-3-2-1 reps from failure across the 4 sets
Rest 2-3 min between harder work sets
Alternate Push-up options:
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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E. Standing EZ or Barbell Curl
3-4 sets (target ~1-2 reps from failure each set)
First set x 15-20 Reps
Rest 30 sec between each set
Expect reps to drop set to set
*Do a fourth set if 10+ reps on third
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F. Lying Tricep Extensions (EZ or Barbell)
3-4 sets (target ~2-3 reps from failure each set)
First set x 15-20 Reps
Rest 30 sec between each set
Expect reps to drop set to set
*Do a fourth set if 10+ reps on third
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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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