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This is Week 1 of the SECOND 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 1” of the prior mesocycle. Please DO NOT try to pick up from where you left off in week 4 (prior to deload).
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 (2-3 RIR)
Look to add approx 5% load from week 1 of prior mesocycle
***Important to understand that this is NOT an equivalent movement to the standard back squat. Starting weights should be around 50% of what you would use for similar reps of a standard squat.
This is a QUAD priority movement, where the objective is to keep an upright torso and drive the knees forward as much as possible during the descent. Also avoid letting knees “shoot back” during ascent.
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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
Look to add approx 5% load from week 1 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. Weighted Hip Extensions
1-2 warm-up sets
2 work sets x 8-12 Reps
+ Superset the FINAL SET ONLY with:
Barbell Hip Thrust x 4 sets of 6 Reps (with 15-20s rest between)
(use a weight where you *could* get 12 reps unbroken)
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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D. Decline or GHD Sit-ups (weighted as feasible)
Reps 20-15-10 (increasing weight/difficulty each set)
+ Superset the FINAL SET ONLY with:
Hanging Knee Raises x 10-20 Reps
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E. Single-Leg Calf Raise (unweighted for pretty much everyone)
Reps 10-9-8-7-6
Alternate legs, and rest only while the opposite leg is working
If you use tempo and purposeful movement, this should be plenty of work!
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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 (~2 RIR)
Look to add approx 5% load from week 1 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
Work sets, look to add approx 5% load from week 1 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 1” 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
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 difficulty next week
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D. Lateral DB “X” Raise
3 sets of 12-15 Reps (increasing weight to ONE TOP SET)
+ Superset the FINAL SET ONLY with:
DB Arnold Press x 6-10 Reps
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E. Standing Barbell Curls
1-2 warm-up sets
1 tough set of 12 Reps (~3 RIR)
Rest 3 min
6-8 Reps At Top of Every Min x 4-5 minutes
(using the same weight as top 12-rep set)
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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 (~3 RIR)
Look to add approx 5% load from week 1 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 at 1-2 RIR both lifts
Look to add approx 5% load from week 1 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. Alternate Legs for “Single Leg” Supersets:
Complete ONE TOP WORK SET (add 1-2 warm-up sets with low reps if needed)
Hand Supported DB Split Squat x 8-12 Reps (weak leg)
(quad focus, knee over toe, shorter stance length)
Single Leg Banded Leg Extension x 10-15 Reps (same leg)
Rest 2-3 min
Repeat for opposite leg
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D. Lying Leg Raise
(weighted as feasible; DB between feet)
2 x 10-15 Reps
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E. Giant Abs Set x 2 Rounds:
Weighted Plank x 45-60 seconds (challenging unbroken)
Reverse Crunches x 10-20 Reps
Weighted Plank x 50% of the weight from first set (goal to stop 5 sec shy of failure)
Rest 2-3 min
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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 at 1 RIR both lifts
Look to add approx 5% load from week 1 of prior mesocycle
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-12 Reps
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps
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 (~1 RIR)
Look to add approx 5% load from week 1 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. Superset x 2 work sets each:
1-2 warm-up sets prior
Pull-ups are 5-8 Reps first set (heavy), and 10-15 Reps second set (easier/lighter)
Weighted Pullups
(neutral or rotational handles if possible; see scaling options below)
45-Degree Torso Bentover Barbell Rows x 8-12 Reps
Rest 2-3+ min
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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D. (weighted) Dips OR (weighted) Push-ups (elevate hands to scale movement)
1-2 warm-up sets
Then 2 x 6-12 Reps work sets
+ Superset the FINAL SET ONLY with:
DB Fly (pause at stretch) x 8-12 Reps
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E. Alternate “Incline” Movements x 3 sets each:
First is warm-up
Then 2 challenging work sets
Incline DB Curls x 10-15 Reps
Rest 1 min
Face-Down Prone DB “Swings” x 20-30 Reps
(use approx. DOUBLE the weight you would use for a set of 15 lateral raises)
Rest 1 min
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Day 6 – OPTIONAL Conditioning Day
A. Reps 10-20-30-20-10 For Time (20 min cap):
Shuttle Runs (30 feet each way) “there and back” = 2 reps
Burpees
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B. Rowing (or Bike) Intervals (28 min total time, including rest):
Increase intensity/output as work time decreases
3 min (rest 2 min) x 1 set
2 min (rest 2 min) x 2 sets
1 min (rest 2 min) x 3 sets
30 seconds (rest 1 min) x 4 sets
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Day 7 – REST DAY
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