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This is week 3 of the THIRD (and final) MESOCYCLE in the Fall 2023 Hypertrophy Cycle. Next week is the final “max out testing” week for the cycle.
Please read the Lengthened ROM Blog, as the philosophy for this current training cycle will reflect all of the principles discussed in this post.
Week to week, look to exceed your performance from the prior mesocycle (with the same “reps from failure”), such that this “week 3 of third mesocycle” would look to exceed the performance from “week 3 of second mesocycle.”
This cycle is designed in the idea of utilizing a predominance of movements that train the muscle at long muscle lengths and/or provide significant overload tension at the lengthened position of the movement.
For movements that do not overload the muscle in the lengthened position (the exercises that are inherently “lower stimulus” short overload movements) will be progressing in a manner that provides additional stimulus to the portion of the movement where the muscle is lengthened.
We can expect the lower fatigue “short” movements to utilize “partials, reverse dropsets, and “lengthened only sets” as a way to accentuate the lengthened portion of these exercises that are inherently lacking sufficient stimulus at that portion of the ROM.
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 3,” the lengthened movements are closing in on ~1-2 reps from failure, while the short overload movements will all have progressed into partials, and some into additional intensity techniques which will have specific instructions within the programming.
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Quad Dominant Squat of choice (see below)
2-3 warm-up sets, then:
2 work sets x 5-8 Reps (~2 then 1 rep from failure)
Rest 2-3 min between work sets
***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.
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
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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, then:
Using the weight established prior:
*If you made all sets of 6 on the THIRD round last week, then small increase in load/resistance this week
3 Rounds:
6 Reps
Rest 10-15 sec
6 Reps
Rest 10-15 sec
6 Reps
Rest 2 min between rounds
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C. Giant Set x 2 WORK ROUNDS:
This sequence is a progression from 5-weeks prior, when we went directly from leg curls to Good mornings. Now we complete that first part the same, then come BACK to the leg curls for an additional set on the backend of each round.
Complete 1-2 progressive “warm-up” rounds at low effort to PRIME the body for the work sets
“At Home” Leg Curl Variation (videos below) x 12-15 Reps (~1 then 0 reps from failure)
Low Bar Good Mornings x 8-12 Reps (~2-3 then 1-2 reps from failure)
Leg Curls x Max Reps unbroken (same difficulty as first set)
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. Lying Windshield Wipers (scale with bent knees) (ADV HANGING windshield wiper)
Complete 2 tough sets in the 8-16 rep range
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E. Medball Throw Sit-ups
As Many Reps as Possible in 4 minutes
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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 each, then:
2 work sets x 6-10 Reps (~1-2 then 0-1 reps from failure each)
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, then:
Work sets, use the weight established prior
Complete sets of 5 reps unbroken
Rest only 10-15 sec 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, then:
Complete all sets on ONE ARM, then rest and switch
Using the resistance established prior:
Complete multiple sets of 5 reps unbroken
Rest only 10-15 sec between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, add difficulty the next week
(start by walking out further with band, then look to increase band tension in future weeks)
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D. 12 Rounds (8 min cap):
DB Snatch should be heavy enough to force you to take a second to setup and focus for the lift
(versus just nonchalantly walking over and picking it up)
1 Heavy DB Snatch (right)
1 Burpee
1 Heavy DB Snatch (left)
1 Burpee
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E. Superset Movements x 3 sets each:
Both movements for 8-12 reps
All three are work sets.
Warmup 1-2 sets prior as needed
Lying DB Tricep Extensions (pause at deep stretch)
EZ or Barbell Curls
Rest 2-3 min
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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, then:
2 work sets x 5-8 Reps (~2 then 1 rep from failure)
Rest 2-3 min between work sets
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B. Back Rack Reverse Lunge (alternating)
4 total sets x 5-8 Reps PER LEG (10-16 reps total)
Starting with the warm-up, increase weight/effort each set to ONE TOP WORK SET
Target Reps from failure ~7-4-3-1 across the 4 sets
Rest 2-3 min between tougher work sets
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C. AMRAP 1 Min (Rest 2 min) x 4 sets
*Load selection with something around your 10-12 RM for cleans will be about right.
*Feel free to take 1-2 warm-up sets to establish movement patterns and loading
5 Reps Hang Squat Clean
5 Reps Front Squats (same weight/bar as the cleans)
Max Reps “Pistol Squats” (free-standing OR assisted to riser) in remaining time
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D. Superset Movements x 2 sets each:
Hanging Oblique Knee Raise (6-10 per side)
Lying Leg Raise (with Hip Thrust at top) x 10-20 Reps
Rest 1-2 min
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E. Single-Leg Calf Raise (DB in hand of working leg)
2 sets of 8-15 Reps per leg
+ Dropset on FINAL SET of each leg
(drop weight to only your BW, and continue accruing reps to a tough set for that leg)
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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:
2-3 warm-up sets each, then:
2 work sets each (see reps from failure for each below)
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-15 Reps
(~to technical failure on both work sets)
+ Immediately after the FINAL set of Lateral Raises…
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)
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps
(~2 then 1 rep from failure across the two work sets)
Rest 2-3 min back to A1
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B. Alternate Movements:
1-2 warm-up sets each, then:
2 work sets each x 8-12 Reps (see reps from failure for each below)
+ Immediately after the FINAL set of EACH MOVEMENT:
Rest ~20 seconds, then go again to 0 reps from failure
(goal for ~3-5 reps on this short-rest set)
B1. Single Arm DB Preacher Curl (downslope of bench)
(~1 then 0 reps from failure across the two work sets)
Rest 1 min between arms and before B2
B2. Seated/Incline Overhead DB Tricep Extensions
(~1 then 0 reps from failure across the two work sets)
Rest 1-2 min back to B1
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C. DB Fly/Press Hybrid
4 sets of 6-8 Reps
Increase weight every set, such that the FINAL SET is the most challenging.
Target ~6-3-2-1 reps from failure across the 4 sets (first set warm-up)
+ Superset the FINAL SET ONLY with:
Banded Crossovers
Complete 3 sets with only 15 sec rest between sets
Start with approx. 15 Reps, then shoot for 4-6 reps on each subsequent set under short rest
Each set to technical failure
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D. Strict Pendlay Row
4 sets of 6-8 Reps
Increase weight every set, such that the FINAL SET is the most challenging
Target ~6-2-1-0 reps from failure across the 4 sets (first set warm-up)
+ Superset the FINAL SET ONLY with:
Bentover Reverse Flies
Complete 3 sets with only 15 sec rest between sets
Start with approx. 15 Reps, then shoot for 4-6 reps on each subsequent set under short rest
Each set to technical failure
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E. Seated DB Curls
1 set of 12-15 Reps (to technical failure)
+ Dropset (reduce weight 30% and continue accruing reps to failure again)
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Day 6 – 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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Day 7 – REST DAY
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