Evolved Physique - Strength Cycle Week 3 (11/1/21)

[wcm_restrict]

The Evolved Training private Facebook group is LIVE
Click Here To Join

———————

This is Week 3 of the 6-week Fall Strength Cycle. Please read the linked Blog to learn more about the current programming.

This 6-week Strength cycle will be followed by a DELOAD week, and then a 4-week “metabolite” phase. The blog discusses both of these “mini cycles.”

Note the changes to the repeating movement rep schemes this week. The “6 sets of 6” is now 6 sets of 5, and there may be some minor changes to the other repeating movements, as well.

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.

We will usually look to begin each “week 1” of a new mesocycle with ~2-3 RIR (Reps in Reserve) for COMPOUND movements, and 1-2 RIR for ISOLATION movements, unless stated otherwise.

Add weight or reps week to week so that you end up at 0-1 RIR in the final week (just prior to DELOAD).

RIR Example:
If you complete a set of 8 Reps with 2 RIR, this means you *COULD* have completed 10 reps

——————–

Day 1 – Lower Body
Part A and B repeat week to week. Track these metrics

A. Back Squats (Low or High bar)
(select movement and stay consistent week to week)

6 sets of 5 Reps INCREASING WEIGHT to ONE TOP SET (heavier than 6’s last week)
First set of 5 should be approximately 50% of what you intend to use for the TOP SET
(Example: Start at 100 lbs for 5 reps, with intention to end at 200 lbs for 5 reps on sixth set)
Rest approx. 2-3 min between sets (longer before final “top set” is acceptable)

——————–

B. Deadlift Variation (of choice)
(select movement and stay consistent week to week)

Ramp-up (warm-up) sets as needed to build to working weight
Then complete 6 sets of 3 Reps
(progress in load from prior week as feasible without compromising execution)
Rest 2-3+ min between sets

Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift

——————–

C. Kas Glute Bridge
3 sets of 8-10 Reps (Increasing weight each set)
First set warmup
Second set approx. 3 reps from failure
Final set to technical failure

——————–

D. Walking DB Lunges
3 sets of 10-16 steps (5-8 per leg) (Increasing weight each set)
First set warmup
Second set = approx. 3 reps from failure
Final set = 1 rep per leg from technical failure

——————–

E. Alternate Core Movements x 2 Rounds:

30-Seconds Lying Windshield Wipers (scale with bent knees) (ADV HANGING windshield wiper)
Rest 30 seconds
30-seconds Medball Throw Sit-ups
Rest 1:30 between rounds

——————–

Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics

A. Strict Pendlay Row

6 sets of 5 Reps INCREASING WEIGHT to ONE TOP SET (heavier than 6’s last week)
First set of 5 should be approximately 50% of what you intend to use for the TOP SET
(Example: Start at 100 lbs for 5 reps, with intention to end at 200 lbs for 5 reps on sixth set)
Rest approx. 2-3 min between sets (longer before final “top set” is acceptable)

——————–

B. Flat Barbell Bench Press

——————–

C. Rack Pull-ups (options below)

Build to ONE TOP SET of 6-8 Reps
Rest a few minutes
Then complete 2 sets of 8-12 Reps (10-20% lighter/easier than top set)
(for the 2 backoff sets, you can lower weight, or you can select an “easier” variation)

Rack Pull-ups arranged from HARDEST to EASIEST:

Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups

——————–

D. Prone “Berto” Raises
(DB’s move in medial plane between directly in front or to the side)
Establish a weight you can do for approx. 15 reps with perform form unbroken
Rest a few minutes, then complete:

6 sets of 8 Reps with exactly 30s rest between sets
(the final set or two should be quite challenging)

——————–

E. Alternate Movements x 2 sets each:
Both Movements for Reps 8-12 Reps (increasing from first to second set)

EZ or Barbell Curls
Rest 1-2 min
JM Press (triceps)
Rest 1-2 min

——————–

Day 3 – REST DAY

——————–

Day 4 – Lower Body
Part A, B and C repeat week to week. Track these metrics

A. Back Squats (Low or High bar)
(same variation of movement as used on Day 1 workout)

This is the SPEED day. The goal is to EXPLODE through the concentric of each rep. Harness the power to get through sticking points when the weight is heavy, through focusing on bracing, timing, and technical execution.

7 sets of 1 Reps with 100% of the top weight from Monday (top set was for 5 Reps)
Rest 60-90s between sets

——————–

B. Barbell RDL OR Low Bar Good Morning
(Select movement and stay consistent week to week)

——————–

C. Back Rack Split Squats

Rest EQUALLY between legs (as needed to ensure there is no residual fatigue from the prior leg)

——————–

D. Superset Movements x 2 sets each:
Both movements for 10-20 Reps (something challenging for each)

Lying Leg Raise (with Hip Thrust at top)
Hanging Oblique Knee Raise
Rest 2-3 min between rounds

——————–

E. Single-Leg Calf Raise (DB in hand of working leg)
All reps with 2-3 sec pause at deep stretch and 1-2 sec pause at top contraction

ONE TOP SET of 8-10 Reps per leg
Rest a few min
1-2 backoff sets of 8-10 Reps per leg (slightly lighter or same weight as prior set)

——————–

Day 5 – Upper Body
Part A and B repeat week to week. Track these metrics

A. Weighted Pullups (see scaling options below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)

Ramp-up (warm-up) sets as needed to build to working weight
Then complete 6 sets of 3 Reps
(progress in load from prior week as feasible without compromising execution)
Rest 2-3+ min between sets

—

***If SCALING, please IGNORE the rep targets listed above.
WEEK 3 = Complete ONE TOUGH SET of 6-8 reps (harder than prior week, since reps decreased)
Then 2 additional sets of 8-10 Reps @ 10-15% less difficulty/weight

Pull-ups Scaling Options

Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups

——————–

B. Strict Barbell Overhead Press

6 sets of 5 Reps INCREASING WEIGHT to ONE TOP SET (heavier than 6’s last week)
First set of 5 should be approximately 50% of what you intend to use for the TOP SET
(Example: Start at 100 lbs for 5 reps, with intention to end at 200 lbs for 5 reps on sixth set)
Rest approx. 2-3 min between sets (longer before final “top set” is acceptable)

——————–

C. Alternate Movements x 3 Sets each:
Both Movements for Reps 12-9-6 (increasing in load or difficulty each set)
Focus on eliminating torso movement during the row
Note that the 12-rep set is a warm-up / ramp-up set

45-Degree Torso Bentover Barbell Rows
Rest 2+ min
(Weighted) Push-ups
(elevate hands to scale movement and obviously don’t add weight)
Rest 2+ min

——————–

D. Alternate Movements x 2-3 sets each:
Over the course of the 2-3 sets, build each movement to ONE TOP SET for designated rep targets

Barbell Upright Rows x 10-12 Reps TOP SET
Rest 1-2 min
DB Fly/Press Hybrid x 6-10 Reps TOP SET
Rest 1-2 min

——————–

E. Superset Movements x 2 work sets each:
Both movements for 10-15 Reps

Incline DB Tricep Extensions
DB Spider “Hammer” Curls
Rest 1-2 min

——————–

Day 6 – OPTIONAL Conditioning Day

A. Death by 30-Foot Shuttle Run
1 rep on min 1
2 reps on min 2
3 reps on min 3
Etc… continue until failure to complete in the designated minute

——————–

B. Choose 1 of the 3 Options Below:
For all options, the goal is to complete with the SAME or SIMILAR metric for each “work period”

#1 – 6 Rounds:
Run 400m
Walk 400m

#2 – 6 Rounds:
Row 500/400m (male/female)
Walk 400m

#3 – 6 Rounds:
Assault Bike or Exercise Bike of choice
2 min Hard Effort
4 min slow recovery effort

——————–

Day 7 – REST DAY

——————–

[/wcm_restrict]

Evolved Physique – Strength Cycle Week 3 (11/1/21)