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This is Week 5 of the Metabolic Cycle (which is the second portion of the “Strength + Metabolite” collective training cycle). Next week will be the FINAL week of the training cycle.
Please read The 6-Week Metabolic Blog to learn more about this training Cycle.
We will continue to progress closer to failure on the demanding compound movements, and now reaching failure in most cases on the short overload / lower fatiguing movements. Expect to add load and/or reps across each movement.
With week 6 being the final week next week, we are ramping up for a series of “max reps testing” on the repeating movements.
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Monday:
Hamstrings, Back and Biceps (all “Pull” muscles)
Parts A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets prior, then:
2 work sets each
B-Stance DB RDL x 6-10 Reps (left leg) (~2-3 then 1-2 reps from failure)
Single Leg Banded Leg Curl x 8-20 Reps (left leg) (to technical failure both sets)
Rest 1-2 min after both left legs
Then Repeat sequence for RIGHT LEG
Rest 1-2 min after both right legs
+ Immediately after failure on the FINAL set of Leg Curls on each leg…
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
–B-stance Trap Bar RDL
–Rear Foot Elevated DB RDL
Alternative Movement you can swap for Single Leg Banded leg Curl:
– Single Leg Cable Curl
– Monkey Feet Single Leg Curl
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B. Strict Pull-ups
(scaling swaps for Rack Pull-ups below)
1-2 warm-up sets, then:
Keep same weight as prior week…
Complete 7-8 sets of 8 Reps
Rest ~30-40 sec between work sets
*Last week we did 6 sets x 8 Reps with an extra 5% load from the prior week.
Now we keep the same weight but add 1-2 working sets…
*If you make the 7th set for 8 reps with ~1 rep from failure, then go for the 8th set.
*If you cannot do 14-15 unbroken PERFECT Pull-ups, make sure you scale with one of the Rack Pull-up variations below
Alternative Movements you can swap for Rack Pull-ups
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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C. Glute Med Kickback (Banded)
*Secure the band such that the start position is set at just below knee height
*Make sure there is tension on the band as the leg sweeps in front of the body
1-2 warm-up sets then:
1 tough set of 12-15 Reps/glute (~1 rep from failure)
Rest 2 min
Complete 3 sets of 8-10/glute (same weight as top set)
Rest ~30 sec between glutes
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D. Face Down DB Y-Raise
1 warm-up set, then:
3 sets:
Start with 15-20 Reps (~1 rep from failure)
Rest ~30 seconds between sets
Expect reps to drop set to set as fatigue accumulates under short rest
Take the final set to technical failure
Alternative Movement you can swap for DB Y-Raise:
–Bentover DB Y-Raise
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E. DB Hammer Curls
1 warm-up set, then:
3 work sets:
First work set x 12-15 Reps (~1 rep from failure)
Rest 1-2 min
Second work set x 8-10 Reps (heavier, ~1 rep from failure)
Rest 1-2 min
Third work set x Max Reps Unbroken (to failure) with same weight as 12-15 rep set
+ Immediately after the 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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F. Superset x 3 sets each:
1 warmup set, then:
2 work sets
Decline Weighted Sit-up x 6-10 Reps
Garhammer Crunches x 5-12 Reps
Rest 2-3 min
Alternative Movements you can swap for Decline Sit-ups
-Standard Flat Sit-ups
–Overhead DB Sit-ups
–GHD Curl-ups (advanced option)
Alternate movements you can swap for Garhammer Crunches:
– Reverse Crunches
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Tuesday:
Quads, Chest, Shoulders, Triceps (all “Push” muscles)
Parts A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets prior, then:
2 work sets each (~2-3 then 1-2 reps from failure each)
Sissy Squats x 5-12 Reps
Walking DB Lunges (Quad focus) x 12-20 steps (6-10/leg)
Rest 2-3 min between work supersets
Alternate movements you can swap for Sissy Squats:
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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B. Banded Crossovers
1-2 warm-up sets, then:
Keep same difficulty as prior week…
Complete 7-8 sets of 8 Reps
Rest ~30-40 sec between work sets
*Last week we did 6 sets x 8 Reps with an extra 5% difficulty from the prior week.
Now we keep the same difficulty but add 1-2 working sets…
*If you make the 7th set for 8 reps with ~1 rep from failure, then go for the 8th set.
Alternate movements you can swap for Crossovers
–DB Fly/Press Hybrid
*If swapping DB Fly/press, it may be difficult to follow the exact rep scheme specifications throughout the cycle. Inquire in the FB group and we can discuss approach (but likely you’ll need to leave more reps in the tank for the first few sets, or take slightly longer rest between sets)
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C. EMOM x 8 Minutes:
Alternate at the top of each minute
Single Leg Leg Extension (banded)
Alternate legs at the top of each minute
Use ~ 15 rep max weight
Min 1: Left leg x 8-12 Reps
Min 2: Right leg x 8-12 Reps
Alternative movements you can swap:
– Single Leg Leg Extension (Cable cuff attachment)
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D. Superset Movements:
1-2 warm-up sets, then:
2 tough work sets each
Barbell Tricep Extension to nose x 8-12 Reps (~1 rep from failure)
Close Grip Bench Press x ~1-2 reps from failure (same weight as tricep ext)
Rest 2 min
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E. Seated DB Lateral Swings
3 x 20-30 Reps
Rest ~45-60 sec between sets
Use ~DOUBLE the weight you’d use for a set of 12-15 full ROM lateral raise
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F. ZONE 2 Cardio of choice x ~30 Minutes
(see write-up in Blog for details about how to ensure you’re in “zone 2”)
TLDR:
Approx 65-75% of max Heart Rate OR a conversational pace where you can speak in 12-15 word sentences
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Thursday:
Hamstrings, Back and Biceps (all “Pull” muscles)
Parts A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets prior, then:
2 work sets each to technical failure for both movements, both sets)
Chest Supported DB Row x 6-10 Reps
Bentover Rear Delt Raises x 12-20 Reps
Rest 2-3 min between work sets
+ Immediately after the FINAL set of BOTH MOVEMENTS:
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 for Chest Supported Row:
–Head Supported DB Row
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B. Weighted Hip Extensions (45-degree)
1-2 warm-up sets, then:
Keep same weight as prior week…
Complete 7-8 sets of 8 Reps
Rest ~30-40 sec between work sets
*Last week we did 6 sets x 8 Reps with an extra 5% load from the prior week.
Now we keep the same weight but add 1-2 working sets…
*If you make the 7th set for 8 reps with ~1 rep from failure, then go for the 8th set.
Alternative Movement you can swap
–Horizontal/GHD
–Home Hack (with barbell and box)
–Home Hack (Hips over barbell)
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C. EMOM x 8 Minutes:
Alternate arms at the top of each minute
One-Arm DB Rows (lat focus, see cues in video description)
Use ~ 15 rep max weight
Min 1: Left arm x 8-12 Reps
Min 2: Right arm x 8-12 Reps
Alternative Movement you can swap for Lat focus DB Row:
–Banded One Arm Lat Pulldown
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D. EMOM x 8 Minutes:
Alternate movements at the top of each minute
Min 1: Rower Leg Curls x 8-12 Reps
Min 2: Band Pull-Aparts x 12-20 Reps
Alternative Movement you can swap for Rower leg curls:
Hamstring Walkouts (scaled option)
Gliding Leg Curls (with Rings/TRX)
Gliding Leg Curls (with barbell)
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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E. AMRAP 5 Minutes:
As Many Rounds as Possible in 5 Min
3 V-ups
6 Lying Leg Raise (with Hip Thrust at top)
9 Sit-ups
12 Skater Plyos (6/side)
Alternate movement you can swap for V-ups
–Reach and Crunch (Bent knee v-ups)
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F. ZONE 2 Cardio of choice x ~30 Minutes
(see write-up in Blog for details about how to ensure you’re in “zone 2”)
TLDR:
Approx 65-75% of max Heart Rate OR a conversational pace where you can speak in 12-15 word sentences
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Friday:
Quads, Chest, Shoulders, Triceps (all “Push” muscles)
Parts A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets prior, then:
2 work sets each
Steep Incline Anterior Delt Press x 6-10 Reps (~2 then 1 rep from failure)
DB Lateral Raise (no loss of tension at bottom) x 10-15 Reps (to technical failure each set)
Rest 2-3 min between work sets
+ 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)
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B. Banded Sissy / Leg Extension
1-2 warm-up sets, then:
Keep same difficulty as prior week…
Complete 7-8 sets of 8 Reps
Rest ~30-40 sec between work sets
*Last week we did 6 sets x 8 Reps with an extra 5% difficulty from the prior week.
Now we keep the same difficulty but add 1-2 working sets…
*If you make the 7th set for 8 reps with ~1 rep from failure, then go for the 8th set.
Alternative Movement you can swap to target the Rec Fem Quad Muscle
–DB Leg Extensions
–Seated Banded Leg Extensions
Other Quad targeting swaps:
*If swapping these movements, it will be difficult to follow the exact rep scheme specifications throughout the cycle. Inquire in the FB group and we can discuss approach (but likely you’ll need to leave more reps in the tank for the first few sets, or take slightly longer rest between sets)
–Heels Elevated Goblet Squat
–Spanish Squat
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C. Banded DB Bench Press
1-2 warm-up sets, then:
4 sets x 8-10 Reps
Use ~15 rep max weight
Rest ~45-60 sec between sets
Final set should be tough!
+ Superset FINAL set with:
Push-ups (see levels below) x 6-12 Reps
Push-ups arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups (weight vest as needed)
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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D. Spanish Squat
1-2 warm-up sets, then:
1 tough set x 12-15 Reps (~1-2 reps from failure)
Rest 2 min
3 sets x 8-10 Reps (same weight as top set)
Rest 45-60 sec between sets
Final set should be quite challenging under short rest!
Alternative Movements you can swap for Spanish Squat:
–Spanish Squat (over bar)
–Heels Elevated Goblet Squat
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E. One Arm DB Tate Press
4 x 12-20 Reps per arm (~1 rep from failure each set)
Rest only while opposite arm is working
Start with a lighter weight for ~20 reps, then expect reps to drop set to set due to incomplete rest
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Saturday – OPTIONAL Conditioning
A. ZONE 5 Cardio (equipment of choice)
Warm-up:
Gradual Heart Rate increase across 3-4 warm-up sets
For Example:
30 second effort easy, then rest
30 second moderate, then rest
20 second hard effort, then rest
10-15 second harder effort, then rest
Rest 3-5 min after final tough warm-up set, then:
5 Rounds:
30 second ALL-OUT effort (bike preferable)
10 Russian KBS (heavy, challenging weight)
Rest 3 min
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