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This is Week 4 of the SECOND MESOCYCLE in the “COMPOUND/ISOLATION” Training cycle.
Please read COMPOUND/ISOLATION BLOG to learn about this training program.
Week to week, look to exceed your performance from the prior mesocycle (with the same “reps from failure”).
This cycle is based on system which was a large influence in my early years of training, but of course updated to resonate more with my current philosophies around training.
Per the standard SOP for Evolved Programs, we will progress effort week to week. The objective is to begin the cycle around 4 reps from failure on demanding compound movements and around 1-2 reps from failure for “short overload” single joint movements that have much lower fatigue cost per unit.
As we enter “week 4,” the lengthened movements are gonna be ~0-1 rep from failure, while the short overload movements will be moving into partials and additional intensity techniques (like sets biased to the lengthened Range-of-Motion) to accentuate the stretch portion of the movement further.
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Day 1 – Lower Body + Abs
Part A and B repeat week to week. Track these metrics
A. Barbell RDL
2-3 warm-up sets, then:
2 work sets x 6-10 Reps (~1-2 then 0-1 reps from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Leg Curls (see options below) x 8-15 Reps (~to technical failure)
+ Immediately after the FINAL set of Leg Curls…
Complete 4-6 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Leg Curl Options (stay consistent week to week)
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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B. Quad Dominant Squat of choice (see options below)
2-3 warm-up sets, then:
2 work sets x 8-12 Reps (~1-2 then 0-1 reps from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Leg Extensions (see options below) x 8-15 Reps (~to technical failure)
+ Immediately after the FINAL set of Leg Extensions…
Complete 4-6 “attempted partial reps”
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
Quad Dominant Squat Movement (stay consistent week to week)
Pause “Heels Elevated” Squat (Barbell or Safety Bar)
Foam Roller / Slider Hack Squats
Landmine Hack Squat
Leg Extension options (stay consistent week to week)
Banded Sissy / Leg Extension
DB Leg Extensions
Banded Leg Extensions
Banded DB Leg Extensions
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C. Front Foot Elevated DB Split Squat (quad focus)
2-3 warm-up sets, then:
1 top set x 8-10 Reps per leg (~1 rep from failure)
Rest 1-2 min BETWEEN legs for the top work set
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D. Reps 21-15-9 for each exercise
Keep same weight for each set (something you could do for 20 reps to failure, such that you will need to break the first set of Hip Thrusts briefly)
Row Calories
Barbell Hip Thrusts
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E. Alternate Movements x 2-3 sets each:
One light warm-up set, then:
2 work sets (or just 2 work sets if you don’t need a warm-up round)
Ring/TRX Plank Sprawls (scale on knees) or Barbell Ab Rollouts x 6-12 Reps
Rest 1-2 min
Dip Belt Calf Raises x 10-15 Reps
Rest 1-2 min
V-ups (scale as Reverse Crunches) x 10-20 Reps
Rest 1-2 min
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Incline “pause” Barbell Bench
2-3 warm-up sets, then:
2 work sets x 8-12 Reps (~1 then to technical failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Banded Crossovers x 8-15 Reps (~to technical failure)
+ Immediately after the FINAL set of Banded Crossovers…
Complete 4-6 “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. Chest Supported Row Variation (see options below)
2-3 warm-up sets, then:
2 work sets x 8-12 Reps (~to technical failure both sets)
(for the second set, see note below for loading)
Rest 2-3 min between work sets
FOR SECOND SET OF ROWS:
*INCREASE the weight 20-25%, above the first FULL ROM set:
Match the reps achieved on the “FULL ROM” set by doing “max effort partial reps” with heavier weight.
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
You will likely achieve 3-5 FULL ROM REPS, then make up the remainder with max effort partials.
EXAMPLE:
100 lbs x 10 Reps (FULL ROM)
Rest 2-3 min
125 lbs x 4 Full + 6 Partial Reps (=10 total reps)
+ SUPERSET this SECOND SET OF ROWS with:
Banded Straight Arm Pulldowns x 12-20 Reps (~to technical failure)
+ Immediately after the FINAL set of Straight-arm Pulldowns:
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)
Chest Supported Row Options (stay consistent week to week)
DB Seal Row
Prone DB Row
Head Supported Row
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C. Push-ups
Choose a challenging variation where you’ll reach close to failure somewhere in the 15-20 rep range
Hands-Elevated to scale
Increase difficulty with dynamic/clapping push-ups, or elevating feet, vest, parallettes etc…
1 Warm-up set, then:
1 top work x 15-20 Reps (~1-2 reps from failure)
Rest 30-40 sec
Additional set to 1-2 Reps from failure
Rest 30-40s
Additional set to technical failure
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D. Alternate Movements x 2 WORK sets each:
1 warm-up set prior, then 2 work sets.
Target ~2-3 reps from failure for Hang Muscle Snatch, but ~0-1 rep from failure for the Upright rows and Tricep work
Barbell Hang Muscle Snatch OR Strict EZ/Barbell Upright Rows x 10-15 Reps
Rest 1 min
One-Arm KB or DB Tate Press x 8-12 Reps per arm
Rest 1 min
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E. Rack Pull-ups (weighted as feasible) (scaling below)
For 4-5 Minutes, at the top of every minute, complete 6-10 Reps
Rest remainder of minute
Select a “difficulty level” where you *could* perform 12-15 reps “fresh” as fatigue will accumulate quickly and the final couple sets should be within a few reps of failure
Scale as needed to meet target rep ranges:
Rack Pull-ups (no weight)
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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F. Incline DB Curls
1 Warm-up set, then:
1 top work x 15-20 Reps (~1-2 reps from failure)
Rest 30-40 sec
Additional set to 1-2 Reps from failure
Rest 30-40s
Additional set to technical failure
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Day 3 – REST DAY
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Day 4 – Lower Body + Abs
Part A and B repeat week to week. Track these metrics
A. Walking DB Lunges (quad dominant)
2-3 warm-up sets, then:
2 work sets x 12-20 Reps (6-10/leg) (~1-2 then 0-1 reps from failure)
Rest 2-3 min between work sets
+ SUPERSET the FINAL SET ONLY with:
Heels Elevated Goblet Squat x 8-15 Reps (~to technical failure)
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B. Superset Single leg Movements:
1-2 warm-up sets, then:
2 work sets each (see designated reps from failure for each)
B-Stance DB RDL x 8-12 Reps (left leg) (~1-2 then 0-1 reps from failure)
B-Stance Hip Thrust x 8-12 Reps (left glute) (~to technical failure both sets)
Rest 2 min
Repeat for RIGHT leg/glute
Rest 2 min
+ Immediately after the FINAL set of Hip Thrust for each glute…
Complete 4-6 “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. Hang Squat Cleans
5 sets:
Reps 3-5-7-9-11 (decreasing weight each set)
Rest as needed for optimal recovery/performance/execution between sets of hang cleans
+ Superset the FINAL TWO SETS ONLY with:
Heels Elevated Air Squat x 1-2 Reps from failure
All reps @ 30X0 tempo (3-sec descent, no pause/rest at top)
Rest 2-3 min
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D. Weighted Hanging Knee Raises
1 x 8-10 (heavy/challenging)
1 x 10-15 (lighter, or just bodyweight)
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E. 1-2 Rounds:
Select based on overall fatigue thus far
Complete each round quickly, then rest/recover between rounds
Lying Leg Raises (with hip thrust) x 8-12 Reps
Standard/Flat Sit-ups x Max Reps in 30 seconds
Deck Squats x Max Reps in 30 seconds
(use hand as assistance off ground if needed)
Rest 2-3 min
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Day 5 – Upper Body
Part A, B and C repeat week to week. Track these metrics
A. (weighted) Pull-ups / Strict Pull-ups (unweighted) (scaled versions below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
2-3 warm-up sets, then:
2 work sets x 6-10 Reps (~1 then to technical failure)
Rest 2-3 min between work sets
+ Immediately after the FINAL set…
Rest 20-30 seconds, then:
Complete one additional set (goal for 3-5 reps)
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
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B. (weighted) Dips OR (weighted) Push-ups
2-3 warm-up sets, then:
2 work sets x 6-10 Reps (~1 then to technical failure)
Rest 2-3 min between work sets
+ Immediately after the FINAL set…
Rest 20-30 seconds, then:
Complete one additional set (goal for 3-5 reps)
Alternate Dip/Push-up options (stay consistent week to week)
Band-Assisted Dips
Foot-Assisted Dips
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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C. Alternate Movements:
1-2 warm-up sets each, then:
3 work sets:
First 2 work sets to ~1 then 0 reps from failure
Final work set (see note below)
Prone DB Lateral Raise x 12-20 Reps
Rest 20-30s for setup/transition
DB Spider Curls x 12-20 Reps
Rest 2-3 min between rounds
FOR THE FINAL WORK SET OF EACH..
*INCREASE the weight 25%, then:
Match the reps achieved on the prior “FULL ROM” set
You will likely only achieve 3-8 “FULL ROM” reps and then you make up the remainder of reps with max effort partials
(i.e. you try hard as possible to make the rep, but fatigue prohibits you from getting full range of motion)
EXAMPLE:
15 reps FULL ROM at 15 lbs
Rest 2-3 min and increase weight to 20 lbs
6 FULL ROM reps + 9 Max Effort Partials (= 15 reps)
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D. Bentover DB Rows (one per hand)
1 warm-up set, then:
1 top work set x 15-20 Reps (to technical failure)
+ Immediately after the work set…
Complete 4-6 “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. Alternate Sequence x 1 work Round:
1-2 warm-up rounds prior as needed
All movements to technical failure for work set
Incline DB Bench Press (pause bottom) x 8-12 Reps
Superset Band Pull-Aparts x 15-20 Reps
Rest 2 min
Standing Barbell Curls x 8-12 Reps
Rest 2 min
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F. Get as far as possible in 5 Minutes:
1 Farmers Walk Shuttle (10m there and back)
2 Burpees
2 Farmers Walk Shuttle (10m there and back)
4 Burpees
3 Farmers Walk Shuttle (10m there and back)
6 Burpees
etc…. continue adding 1 FW shuttle and 2 burpees each round
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Saturday – OPTIONAL Conditioning
45-60 Minutes of ZONE 2 Cardio
This is best done on a bike or elliptical.
It can be done with rowing or running, however most people are inefficient rowers and runners, and therefore will often find it difficult to stay within the tight heart rate area required for ZONE 2
The section below will expand on this magic heart rate zone and how to find it.
The “Gold Standard” for determining ZONE 2, is to measure lactate. We would want to be between 1.7-2.0 mmol/L
Since this is not widely accessible, there are 3 Proxies you can use to determine your ZONE 2
1. The starting point is to use a crude Heart Rate measurement of 180 minus age. If you are in poor cardio shape, you can subtract 5-10 BPM from that. If you are in great cardio shape, add 5-10 BPM to that.
2. A “stressed” conversational level of exertion. This would mean you could be on a call with someone the entire time, but they would know you were exercising.
3. A pace you could hold sustainably for 60 Minutes without decreasing output due to fatigue.
A really cool metric to pay attention to is the WATTS that you are able to put into the exercise. Once you know what you can sustain for watts, you won’t have to pay attention to heart rate as much anymore. That is to say, until you become more fit, and then you may want to re-check your heart rate to make sure that the watts you’re using are still effective. It’s like progressive overload for cardio.
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SUNDAY – REST DAY
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