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This is Week 5 of the SECOND MESOCYCLE in the Summer 2024 Hypertrophy cycle. Next week is the mid cycle Deload/Reset Week.
The objective this week is to EXCEED performance from “week 5” of the prior Mesocycle, when “reps from failure” were the same for the repeating movements.
As we enter “week 5,” the lengthened movements will be ~0-1 rep from failure, while the short overload movements will have already moved into partials and other methods accentuate the lengthened position further (like lengthened sets and reverse dropsets); as well as additional intensity techniques like standard drop sets, rest pause sets etc…
Please read the Lengthened ROM Blog, as the philosophy for this current training cycle will reflect all of the principles discussed in this post.
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Foam Roller DB Hack Squats
*You can use anything rolls (basketball, volleyball, skateboard etc…)
2-3 Warm-up sets, then;
2 work sets x 6-10 Reps (~1 then 0 RIR)
Rest 2-3 min between sets
+ After the second work set to failure:
Rest 20-30 seconds then do one additional set to technical failure
(expect ~3-6 reps on this “short rest” set)
Alternate movements you can swap:
–Heels Elevated Back Squat
–Landmine Hack Squat
–Heels Elevated Safety Bar Squat
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B. Banded Sissy / Leg Extension
1-2 warm-up sets, then:
*Use approx. 12-15 rep max weight
*In this “week 5” take ALL SETS to 0 RIR (same rep target as prior week)
Complete 35 Reps in as few sets as possible
Rest only 15 seconds between each set
Start with one 12-15 rep set, then chip away in smaller chunk sets till 35 reps achieved
+ Immediately after the FINAL set to failure:
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Alternative Movement you can swap to target the Rec Fem Quad Muscle
–DB Leg Extensions
–Seated Banded Leg Extensions
Other Quad targeting swaps:
–Heels Elevated Goblet Squat
–Spanish Squat
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C. Rear Foot Elevated DB RDL
2-3 warm-up sets, then:
1 top challenging set of 8-12 Reps per leg (~1 RIR per leg)
Rest 1-2+ min between legs to ensure full recovery
Then complete ONE additional set per leg (same weight, to ~1 RIR)
+ ONLY For this SECOND work set, superset EACH LEG with:
Single Leg Lying Banded Leg Curl x 10-20 Reps (0 RIR)
+ Immediately after failure on the FINAL SET of leg curls…
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Alternate Movements you can swap for RDL:
–Hand-supported DB RDL
– B-stance DB RDL
–Unsupported (DB in one hand)
–Unsupported (one DB per hand)
Alternate Movements you can swap for Single Leg Curl:
–Single Leg Seated Banded Leg Curl
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D. Superset movements:
1 warm-up set each, then:
2 work supersets
Decline Sit-ups (weighted as desired) x 8-12 Reps
Decline Lying Leg Raises x 8-15 Reps
Rest 2-3 min
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E. Superset movements:
1 warm-up set each, then:
2 work supersets
Donkey Calf Raises (dip belt) x 8-12 Reps
Standing Calf Raises (BW only) (use deficit as feasible) x 8-15 Reps
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:
1-2 warm-up sets each, then:
2 work sets x 6-10 Reps each (~1 then 0 RIR each)
+ After the second work set for each movement:
Rest 20-30 seconds then do one additional set to technical failure
(expect ~2-5 reps on this “short rest” set for each)
Incline DB Bench Press (pause bottom)
Rest 1-2 min
Neutral Grip Pull-ups (weighted as feasible)
Rest 1-2 min
Alternative Movement you can swap for Pull-ups:
–Neutral Grip Rack Pull-ups
–Neutral Grip Foot Assisted Pull-ups
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B. One Arm DB Row (knee on bench)
1-2 warm-up sets, then:
*Use approx. 12-15 rep max weight
Complete all the way through with the SAME ARM
Then rest 2-3 min and repeat sequence for opposite arm
*In this “week 5” take ALL SETS to 0 RIR (same rep target as prior week)
Complete 35 Reps in as few sets as possible
Rest only 15 seconds between each set
Start with one 12-15 rep set, then chip away in smaller chunk sets till 35 reps achieved
+ Immediately after the FINAL set to failure for each arm:
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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C. Flat DB Flies
1-2 warm-up sets, then:
*Use approx. 12-15 rep max weight
*In this “week 5” take ALL SETS to 0 RIR (same rep target as prior week)
Complete 35 Reps in as few sets as possible
Rest only 15 seconds between each set
Start with one 12-15 rep set, then chip away in smaller chunk sets till 35 reps achieved
Alternate Movements you can swap:
–Banded Chest Fly
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D. Superset Movements:
1 warm-up set, then:
2 work supersets
Both work sets to technical failure for each
Prone “Berto” Raises x 10-15 Reps
Prone EZ or BB Face Pulls x 10-15 Reps
Rest 2 min
+ Immediately after failure on the final set of BOTH movements:
Complete 3-5 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Alternate Movements you can swap for face pulls:
–Chest Supported DB Face Pulls
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E. Standing Barbell Curls
At the Top of Each Minute x 5 Minutes, complete:
Reps 10-9-8-7-6
(Start with 10 Reps on first minute, and decrease 1 rep each minute)
Use approx 12-rep weight (so 2 reps shy of failure on the 10-rep set)
Keep the same weight for all sets
+ Take the FINAL set to failure (even if it’s beyond 6 reps), then:
Complete 2-3 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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F. Banded Tricep Pushdowns
4 Sets:
Start with a set of 15-20 Reps unbroken (to failure)
Rest 30 sec between each set
Use the same resistance for all sets, and expect reps to drop due to short rest
+ Immediately after failure on the final set:
Complete 2-3 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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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
Each rep should have a PAUSE at the deepest stretch position at the bottom of each rep.
2-3 Warm-up sets, then;
2 work sets x 6-10 Reps (~1-2 then 0-1 RIR)
Rest 2-3 min between sets
Alternate Movements you can swap:
–Hip Banded Trap Bar RDL
–Hip Banded DB RDL
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B. Kas Glute Bridge to Hip Thrust Superset
1-2 warm-up sets of the complex, then:
2 work supersets (~1-2 then 0-1 RIR for both movements)
1-2 warm-up sets of the complex, then:
2 work supersets (~0 RIR for both movements)
(plus see additional hip thrust short-rest sequence after main 2 sets)
Kas Glute Bridge x 8-12 Reps
NO REST
Barbell Hip Thrust x 4-8 Reps
*Same weight/bar as Kas Glute Bridge
Rest 2-3 min between supersets
+ After the second work set for Hip Thrusts…
Rest 20-30 seconds then do one additional set to technical failure
(expect ~2-5 reps on this “short rest” set for each)
+ Immediately after the Short-rest set of Hip Thrusts:
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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C. Alternate Movements:
2-3 warm-up sets each, then:
2 work sets each
First work set 6-10 Reps
Second set backoff lighter weight for 10-15 Reps
(reps from failure for each below)
Weighted Hip Extensions (videos below) (~1 then 0 RIR)
Rest 1-2 min
BW Leg Extensions or Sissy squats (videos below) (~2 then 1 RIR)
Rest 1-2 min
+ Immediately after failure on the FINAL SET of Hip Extensions:
Complete 3-5 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
Quad Movement 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
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D. Landmine Hack Squat
2-3 warm-up sets, then:
ONE TOP SET of 12-15 Reps (~1 RIR)
+ hold at the top “resting” while still holding the weight…
Take 5 deep breaths (approx. 15 sec)
Then complete one additional challenging set (goal for 4-7 reps) to technical failure
Alternate movements you can swap:
–Heels Elevated Back Squat
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E. As Many Rounds as Possible in 5 Min:
Climb as high as possible in Reps 1-2-3-4-5-6-7 etc….
Barbell Sit-ups
Leg Raises (with barbell held at lockout) (Reverse Barbell Sit-ups)
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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:
1 warm-up set prior as needed, then:
2 work sets each
Follow rep scheme for each below
DB Lateral Raise x 12-15 Reps (~Both 0 RIR)
Barbell Overhead Press x 5-8 Reps (~1 then 0 RIR)
Rest 2-3 min after each superset sequence
+ Immediately after BOTH SETS of Lateral Raises…
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
+ After the second work set for Overhead Press…
NO REST
Reduce weight 30%, then one additional set to technical failure
Alternate Movements you can swap for Barbell Overhead Press:
– Steep Incline Anterior Delt Press
–Seated DB Overhead Press
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B. Superset Movements:
1 warm-up set prior as needed, then:
2 work sets each
DB Spider Curls x 10-15 Reps (~Both 0 RIR)
Incline DB Curls x 6-10 Reps (~1 then 0 RIR)
Rest 2-3 min after each superset
+ Immediately after BOTH sets of Spider Curls…
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
+ After the second work set for Incline Curls…
NO REST
Reduce weight 30%, then one additional set to technical failure
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C. Superset Movements:
1 warm-up set prior as needed, then:
2 work sets each
Banded Tricep Pushdowns x 8-12 Reps (~Both 0 RIR)
Incline DB Tricep Extensions x 6-10 Reps (~1 then 0 RIR)
Rest 2-3 min after each superset
+ Immediately after BOTH sets of Pushdowns…
Complete 3-4 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
+ Immediately after the second work set for Overhead Extensions…
NO REST
Reduce weight 30%, then one additional set to technical failure
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D One Arm DB Row (lat focus)
2-3 warm-up sets per arm, then:
One top set of 10-12 Reps per arm (to technical failure)
Rest a few min
Then complete 4-5 sets of 4-6 Reps PER ARM (same weight as 10-12 rep top set)
Try to rest mostly while the opposite arm is working
The first few sets will feel super easy and you can focus on perfect movement pattern
Then it will become quite challenging by the final couple sets (due to accumulated fatigue)
+ Immediately after failure on the FINAL SET for each arm:
Complete 3-5 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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E. Superset Movements:
1-2 warmup set each, then:
2 “work sets” each:
Target ~1 RIR on both work sets for both movements
DB Fly (pause at stretch) x 10-12 Reps
Flat Barbell Bench Press x 6-10 Reps
Rest 2-3 min
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F. Bentover Reverse Flies (rear delts)
3 x 15-25 Reps
Rest only 30-45 sec between sets
+ Immediately after failure on the FINAL SET:
Complete 3-5 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
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G. *OPTIONAL* Leaning DB Curl
Quickly find One top set of 12-15 Reps per arm (to technical failure)
Rest a few min
Then complete 4-5 sets of 6-8 Reps PER ARM (same weight as 12-15 rep top set)
Try to rest mostly while the opposite arm is working
The first few sets will feel super easy and you can focus on perfect movement pattern
Then it will become quite challenging by the final couple sets (due to accumulated fatigue)
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Day 6 – OPTIONAL Conditioning
45-60 Minutes of ZONE 2 Cardio
This can be performed with whatever modality you can do with EFFICIENCY.
For most people, this would likely be optimized with a bike, elliptical, or steep incline walking.
Zone 2 can be completed by rowing OR running (or other modality) however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the target heart rate zone for ZONE 2.
My views on finding this zone have changed a bit.
In the past, I’ve veered towards relatively crude formulas based on HEART RATE.
Now I tend to simply use RATE OF PERCEIVED EXERTION (RPE) as the BEST way to assess ZONE 2.
Take a 12-15 word sentence that you have memorized with a normal speaking cadence (not rushed).
When you believe you are in ZONE 2, speak this sentence. If you can complete it in one breath without having to stop to get air, and without feeling like that sentence caused you to go into a breathing deficit (i.e. you aren’t gasping for air at the end of the sentence), then you are likely in ZONE 2.
Another RPE based assessment of effort is the duration component.
We are performing ZONE 2 workouts for 45-60 min, but we want to select a pace / effort level in which we *COULD* continue at the SAME PACE for 2-3 hours.
This means that when complete your ZONE 2 workout, you are glad it’s over, strictly due to monotony/repetition, and not due to accumulated fatigue.
In fact, you should feel like the session never actually gets harder. The first 10 minutes should feel the most taxing, as you move from doing nothing into Zone 2.
Once you’ve established yourself into Zone 2, each 10-minute period should be exactly as difficult as the prior 10-minute period.
At no point should you think that the workout has increased in difficulty. It just a steady and consistent effort could be repeatable for multiple hours (if needed).
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OTHER FORMULAS:
Well-trained aerobic athlete:
180 minus age = approx. Zone 2 (~75% of Max Heart Rate)
Lifter or non-trained aerobic athlete:
170 minus age = approx. Zone 2 (~65-72% of Max Heart Rate)
*Max Heart Rate can be determined generally with 220 minus age
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Day 7 – REST DAY
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