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This is Week 2 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 2” of the prior mesocycle.
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
***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
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. “At Home” Leg Curl Variation of choice (options below)
1-2 lighter warm-up sets
2 challenging work sets for 10-20 Reps each (approx. 1 RIR)
+ Superset the FINAL SET ONLY with:
DB RDL (without hip extension) x 8-15 Reps
“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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D. Abs Giant Set x 2 Rounds:
10-15 Reps Reverse Crunches (weighted as feasible)
6-12 Reps Standard Sit-ups (add small load as desired)
4-8 Reps Ring or TRX Plank Sprawls
(scale on knees or by elevating rings/TRX)
Rest 2-3+ min
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E. Donkey Calf Raises (dip belt)
One Top HEAVY set of 8-10 Reps
Then 1-2 backoff sets of 10-12 Reps with BW or lighter load (focus on getting the most from every rep!)
2-3 sec at the “deep stretch” position, and 1-2 sec at the top “contraction”
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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. Seated DB Upright Row + Seated DB Lateral Raise Superset
Video shows both movements
Complete 3 sets (first set lighter, then two challenging work sets)
Seated DB Upright Row x 8-10 Reps
Seated DB Lateral Raise x 10-15 Reps
(Approx 50% of weight from Upright Rows)
Rest 2-3+ min
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E. Alternate Movements x 3 sets each:
Flat DB Squeeze Press x Reps 15-12-9 (increasing each set)
Rest 1-2 min
Standing DB Hammer Curls x Reps 15-12-9 (increasing each set)
Rest 1-2 min
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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
2-3 progressively heavier warm-up sets
ONE TOP SET of 10-12 Reps
Rest 30s
Complete additional challenging set (goal for 50-60% of the reps from top set)
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2-3 progressively heavier warm-up sets
One TOP SET of 10-16 Steps (5-8 per leg)
Rest a few min, then complete one additional set with the same weight
+ complete a “dropset” after this SECOND SET ONLY
(dropset = reduce weight approx. 40% and continue accruing reps to a tough set)
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E. Superset Movements x 2 sets each:
Heavy Russian Twists (medball or DB) x 12-16 Reps (6-8 per side)
Hanging Oblique Knee Raise (side to side) x 12-20 Reps (6-10 per side)
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 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. Alternate Movements:
2-3 progressively heavier warm-up sets
Find a TOP SET for 10-12 Reps each (~1-2 RIR)
Flat DB Bench Press
Rest 2-3 min
Neutral Grip DB Seal Rows
Rest 2-3 min
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D. Alternate Movements:
Use the same weight as the 10-12 rep top set from Part C
No rest between movements (10-15 sec transition time)
Alternate back and forth until failure to complete 6 Reps unbroken
Flat DB Bench Press
Neutral Grip DB Seal Rows
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E. 3 Rounds:
Keep 2-3 reps from failure on all movements
Focus on mind-muscle connection and perfect execution to target THAT AREA
Minimal rest between movements
Incline DB Flies (pause stretch) x 10-15 Reps
Straight Arm Pulldowns (Banded) x 12-25 Reps
Incline DB Curls x 10-15 Reps
Rest 2-3 min between rounds
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Day 6 – OPTIONAL Conditioning Day
A. As Many Rounds as Possible in 12 Minutes:
5 Burpee Toes to Bar (ADV 5 Muscle-ups)
(scale as Burpee Hanging Knee Raise)
10 Wall-Balls OR DB Thrusters
15 Cal Row
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B. 10 Rounds:
***Note that a standard “block length” is approx. 150m long (or 1/10th of a mile)
***Take a sustainable pace that you can maintain across 10 sets
Run Hard 1 block
Walk Slow 1 block
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Day 7 – REST DAY
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