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This is Week 2 of the THIRD AND FINAL MESOCYCLE in the Progressing the Stimulus Training cycle. Please read the linked Blog to learn more about the current programming.
The goal is to try to exceed performance from “week 2” of the prior mesocycle. The programming will state to try to add 5% load to “week 2” of prior mesocycle. That is a general guideline, and should be adjusted based on how challenging it was to progress throughout the prior mesocycle. Any progress is good!
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving room to build week to week. The ultimate goal is to progress perceived difficulty week to week so that the FINAL week of the mesocycle (before deload) is the most challenging.
This usually means starting movements at 1-4 reps from failure (depending on the movement), and then adding reps and/or weight week to week, so that you are training at technical failure for the final week before deload.
Look for the REPS IN RESERVE (RIR) designation next to each repeating movement.
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Heels Elevated Pause Squat
(with BARBELL or Safety Squat Bar)
2-3 warm-up sets
2 work sets x 6-8 Reps (~2 RIR)
Look to add approx 5% load from week 2 of prior mesocycle
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B. Banded Sissy / Leg Extension OR Banded DB Leg Extensions
(select movement and stay consistent week to week)
1-2 warm-up sets as needed
Using the weight established prior:
Look to add approx 5% load from week 2 of prior mesocycle
(or progress reps slightly)
*This was a load that was close to 15-rep max weight
3 Rounds:
6 Reps
Rest 10-15s
6 Reps
Rest 10-15s
6 Reps
Rest 2 min between rounds
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C. Select Ham/Glute Dominant Movement:
1-2 Warm-up sets
2 challenging work sets for rep targets
Glute-Ham Raise x 5-10 Reps
OR
Weighted Hip Extensions x 8-12 Res
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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D. Barbell Hip Thrust (10s iso hold)
Reps 4-3-2 (increasing weight each of three sets)
*There is a 10s pause at the top on EVERY REP
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E. Alternate Core movements x 3 Rounds:
Weighted Plank x 30-45-60 seconds (decreasing weight each set)
Rest 1-2 min
Russian Twists with DB (dead stop on ground) x 24-20-16 (increasing weight)
(this is 12-10-8 per side)
Rest 1-2 min
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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:
2-3 warm-up sets
2 work sets x 8-10 Reps (~1-2 RIR)
Look to add approx 5% load from week 2 of prior mesocycle
A1. Incline DB Bench Press (pause bottom)
Rest 2 min to A2
A2. (weighted) Pull-ups OR Rack Pull-ups (options below)
Rest 2 min back to A1
Rack Pull-up 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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1-2 warm-up sets as needed
Look to add approx 5% load from week 2 of prior mesocycle
Complete sets of 5 reps unbroken
Rest only 10-15s between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, add weight next week
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C. Banded Costal Press Around
(Costal = Lower chest = band coming from high to low when you press around)
1-2 warm-up sets as needed
Work sets add slight difficulty from “week 2” of prior mesocycle
Increase difficulty by walking out further with band, then look to increase band tension
Complete all sets on ONE ARM, then rest and switch
Using the weight established prior:
Complete sets of 5 reps unbroken
Rest only 10-15s between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, increase resistance next week
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D. Face-Down Prone DB “Swings”
3 sets of 20-30 Reps
(use approx. DOUBLE the weight for a set of 15 reps full lateral raise)
+ Superset the FINAL SET ONLY with:
DB Upright Rows x 8-15 Reps
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E. Alternate Movements x 3 sets each:
First set is a moderate warm-up weight.
Then 2 HEAVY/CHALLENGING set of 8-10 Reps
Incline DB Curls
Incline DB Tricep Extensions
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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 or TRAP BAR RDL
2-3 warm-up sets
2 work sets x 8-10 Reps (~2-3 RIR)
Look to add approx 5% load from week 2 of prior mesocycle
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B. Kas Glute Bridge to Hip Thrust Superset
4 supersets of designated reps
First 2 sets warm-up
2 work sets
First work set 1-2 RIR; second work set 0-1 RIR
Look to add approx 5% load from week 2 of prior mesocycle
B1. Kas Glute Bridge x 8-12 Reps
NO REST to B2
B2. Barbell Hip Thrust x 4-8 Reps
*Same weight as Kas Glute Bridge
Rest 2-3 min back to B1
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C. Foam Roller/Slider DB Hack Squats
After a couple warm-up sets, complete ONE TOP SET of 10-12 Reps
Rest a few minutes
Then complete 5-6 Reps unbroken At the Top Of Every Minute x 5-6 minutes
(use same weight as 10-12 rep top set)
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Pick a light/moderate weight, where you feel like you can go 20-30 steps (10-15 per leg) without stopping to pause/rest (consistent movement).
Then execute ONE SET TO TECHNICAL FATIGUE with that load
Even if you exceed or fall shy of the target rep range, just go until you literally cannot complete reps without compromising form.
For QUAD FOCUS, shorter steps, knee over toe as much as possible at bottom
For GLUTE FOCUS, longer steps, vertical shin at bottom
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E. Superset Movements x 2 sets each:
Weighted Hanging Knee Raises x 6-12 Reps
Bicycle Crunches (controlled tempo) x 12-24 Reps (6-12/side)
Rest 2-3 min between rounds
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F. Donkey Calf Raises (dip belt)
2 sets of 8-12 Reps, weighted
1 set of 8-15+ Reps with BW only
ALL SETS WITH TEMPO = 2-3 sec at the “deep stretch” position, and 1-2 sec at the top “contraction”
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. Superset Movements:
4 supersets of designated reps
First 2 sets warm-up
2 work sets each
Look to add approx 5% load from week 2 of prior mesocycle
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-12 Reps (0 RIR)
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps (1 RIR)
Rest 2-3 min back to A1
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B. Alternate Movements:
1-2 warm-up sets
2 work sets x 10-12 Reps (0-1RIR) *the last rep before failure
Look to add approx 5% load from week 2 of prior mesocycle
B1. Single Arm DB Preacher Curl (downslope of bench)
Rest 1 min between arms and before B2
B2. Seated/Incline Overhead DB Tricep Extensions
Rest 1-2 min back to B1
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C. Flat DB Bench Press
Over 2-3 sets, build to ONE TOP SET of 10-12 Reps
Note weight for Part E
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D. Neutral Grip DB Seal Rows
Over 2-3 sets, build to ONE TOP SET of 10-12 Reps
Note weight for Part F
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E. Superset Movements x 2 sets each:
Incline DB Flies (pause stretch) x 10-15 Reps
10-15 seconds to adjust bench to flat
Flat DB Bench Press x Max Reps unbroken at 60% of Part C weight
Rest 2-3+ min
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F. Superset Movements x 2 sets each:
Straight Arm Pulldowns (Banded) x 12-25 Reps
Rest 10-15 seconds transition
Neutral Grip DB Seal Rows x Max Reps unbroken at 60% of Part C weight
Rest 2-3+ min
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Day 6 – OPTIONAL Conditioning Day
A. 4 Rounds:
Rest minimally, but sufficiently to ensure purposeful and quality movement
Run 400m
15-25 Reps Sit-ups of choice (unbroken)
Bike 1000m or Row 500m or 30 Shuttle Runs (30 ft “there and back” = 2 reps)
16-20 Reps Box Step-ups (8-10 per leg, alternating)
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B. Walk 1-2 miles as desired
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Day 7 – REST DAY
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