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This is Week 3 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 3” 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 the repeating movements.
For some exercises, we will progress beyond failure (starting this week). These are the “short overloaded” (less fatiguing) exercises. Make sure to read the fine print of the repeating movements ;=)
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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
First work set ~2 RIR
Second work set ~1 RIR
Look to add approx 5% load from week 3 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 3 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. Pre-Exhaust Superset x 2 WORK SETS each:
Pre-exhaust means going from an ISOLATION movement, directly to a COMPOUND
Complete 1-2 progressive “warm-up” rounds at low effort to PRIME the body for the work sets
Each “work set” should be to approx. 1 rep shy of technical failure on both movements
“At Home” Leg Curl Variation (videos below) x 12-15 Reps
Low Bar Good Mornings x 8-12 Reps
Rest 2-3+ min between rounds
“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. Single-Leg Calf Raise (DB in hand of working leg)
Reps 15-12-9 (increasing, per leg)
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E. As Many Reps/Rounds as Possible in 6 min:
Reps 3-6-9-12-15 etc… (increase 3 reps each round)
Hanging Knee Raises (unweighted)
Lying Leg Raise (with Hip Thrust at top)
Standard Sit-ups
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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
First work set 1-2 RIR
Second work set 0-1 RIR (*final rep before failure)
Look to add approx 5% load from week 3 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 3 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 3” 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. Lateral DB “X” Raise
(avoid top 30% ROM)
One lighter warm-up set
One TOP SET of 15-20+ Reps
+ Immediately after the TOP SET, Rest 10-15 seconds
Then complete sets of 5 Reps unbroken using the same weight
Rest 10-15s after each set of 5, and continue until you can no longer make 5 reps unbroken without compromising technique
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E. Alternate Movements Every Min x 12 Minutes (4 Rounds):
Use weight for 12-15 Reps as fatigue will accumulate quickly
8-10 Reps Seated DB Hammer Curls
8-10 Reps Lying DB Tricep Extensions
8-10 Reps Prone DB Face Pulls
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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 RIR)
Look to add approx 5% load from week 3 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 3 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. The Ultimate Quad Giant set x 2 WORK SETS each:
1-2 progressive “warm-up” sets with low fatigue for each movement
Large rep range provided for final two movements to account for variance in fatigue from lunges
Walking DB Lunges x 12-20 Steps (6-10/leg)
Heels Elevated Goblet Squat (with one DB from lunges) x 6-15 Reps
“At Home” Leg Extension variation (videos below) x 6-15 Reps
Rest 3+ min between work rounds
At Home Leg Extension Variations:
Sissy Squat (weighted as needed)
Scaled Sissy Squat
Bodyweight Leg Extension / Reverse Nordics
Scaled BW Leg Ext / Reverse Nodics – Band-assisted
Scaled BW Leg Ext / Reverse Nodics – Hand-assisted
DB Leg Extensions
Banded Leg Extensions
Banded Sissy / Leg Extension
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D. Strict Hanging Leg Raises (Rings/TRX)
(scale as Hanging Knee Raises)
3 sets of 6-12 Reps
Shoot for a difficulty level that allows approx. 12 reps on first set
Then rest only 60s between sets, and expect reps to decrease set to set as fatigue builds
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E. Weighted Plank x Triple Drop set (ONE SET)
Heavy weight for 30-45 seconds
Drop half the weight for difficult length of time
Drop all weight for difficult length of time
(if you can make it more than 60 seconds during the final set, you should make it harder via shoulder touches, knee-ins, rollouts, etc….)
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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 3 of prior mesocycle
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-12 Reps (0 RIR)
+ immediately after the FINAL SET ONLY:
3-5 “partial” reps (max effort to complete a rep, but unable to get full ROM)
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
+ Immediately after the FINAL set of each:
Rest 20 seconds, then go again to 0-1 RIR
Look to add approx 5% load from week 3 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. Quickly build up to a challenging set of 12 Reps for each:
Rest as needed between sets to optimize performance
DB Fly/Press Hybrid
Strict Pendlay Row
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D. 3-6 Rounds:
Use SAME LOADING as top weight in Part C
Complete sets of 6 reps each back to back with only 10-15s of rest between sets.
Continue until you fail to complete one of the movements unbroken (with a 6 round “cap”)
6 Reps DB Fly/Press Hybrid
6 Reps Strict Pendlay Row
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E. EZ or Barbell Preacher Curls
Accumulate 50 Reps in as few sets as possible
Start with one set of 15 Reps (a few reps shy of failure)
Rest 30 seconds whenever you need to rest
Then accumulate as many reps as possible again
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Day 6 – OPTIONAL Conditioning Day
A. 10 Rounds (20 min time cap):
6 DB Snatch (alternate arms, smooth and quality reps, moderate weight)
6 Burpee Box Jumps
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B. 3 Rounds @ sustainable pace
Each round should be the same total time as the other rounds
25 Cal Bike (or approx. 2 min of moderate effort on exercise bike of choice)
Row 500m
Jog 400m
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Day 7 – REST DAY
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