[wcm_restrict]
Click Here To Join
———————
This is WEEK 2 of the new training cycle.
Please read Long Muscle Lengths ROM + Partials blog to learn about this training program.
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.
We will still be using a variety of different movements throughout the cycle. However, the exercises that are inherently “lower stimulus” (short overload) 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. We began “week 1” of 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 2,” these respective movements will begin their journey to move closer to failure (and beyond failure for the lower fatiguing “short” movements).
—
Monday
Lower Body
Part A and B Repeat week to week
A. Romanian Deadlift (RDL) (Barbell OR Trap Bar)
2-3 Warm-up sets, then;
1 set x 5-8 Reps (heavier) (~3 reps from failure)
Rest 2-3 min
1 set x 8-12 Reps (lighter) (~2 reps from failure)
—
B. Front Foot Elevated Split Squat (Quad Dominant)
1-2 Warm-up sets, then;
1 set x 6-10 Reps (heavier) (~3 reps from failure)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter) (~2 reps from failure)
Rest 1-2 min between legs
—
C. 4 Rounds:
Squat Clean x 3 Reps (increase weight each set)
Weighted Hip Extensions x 8-12 Reps
Rest 2-3 min
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
—
D. Superset x 2 sets each:
1 warm-up set
1 challenging work set
Leg Extensions x 8-12 Reps
Heels Elev Air/Goblet Squat x 8-15 Reps
(3 sec lower, pause bottom)
Rest 2-3+ min
At Home Leg Extension 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
DB Leg Extensions
Banded Leg Extensions
Banded Sissy / Leg Extension
—
E. One Round Ab Sequence:
Weighted Plank x 30-45 seconds unbroken
Lying Leg Raises with hip thrust x Max Reps in 30 seconds
Rest 2-3 min
Decline or GHD Sit-ups x Max Reps in 30 sec
Rest 15s transition
Burpee Toe Touches x Max Reps in 30 sec
——————–
Tuesday
Upper Body
Part A and B Repeat week to week
A. DB Fly/Press
2-3 Warm-up sets, then;
1 set x 5-8 Reps (heavier) (~2-3 reps from failure)
Rest 2 min
1 set x 8-12 Reps (lighter) (~1-2 reps from failure)
+ Superset the FINAL SET:
Push-ups x 6-15 Reps (1-2 reps from failure)
(see push-up options in videos)
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)
—
B. Alternate Movements:
1-2 warm-up sets of each prior to work sets, then:
(weighted) Pull-ups x 2 sets x 6-10 Reps (~1-2 reps from failure)
Rest 1-2 min
DB Lateral Raise (no loss of tension at bottom) x 2 sets x 10-15 Reps (0-1 reps from failure)
Rest 1-2 min
Pull-ups Scaling:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
—
C. Reps 15-12-9-6
Use ~20 rep max load for each movement. Keep moving!
Hang Power Snatch
Incline DB Tricep Extensions
—
D. Wide Bentover Barbell Rows to chest
6 Minutes
10-12 reps at top of each min
Use ~50% of 10 rep max
—
E. DB Spider Curls
1 warm-up set
1 tough set of 10-15 Reps (1 rep from failure)
—
F. DB Spider Curls
Use ~80% of Part E
All sets 1 rep from failure
One set x 15-20 Reps
Rest 30 seconds
Another set x ~50-60% of reps
Rest 30 seconds
Final set x ~40-60% of reps
——————–
Thursday:
Lower Body
Part A and B Repeat week to week
A. Quad Dominant Squat (see videos below)
2-4 Warm-up sets, then;
1 set x 5-8 Reps (heavier) (~3 reps from failure)
Rest 2-3 min
1 set x 8-12 Reps (lighter) (~2 reps from failure)
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
—
B. Superset Movements x 2 work sets each:
1-2 warm-up sets prior as needed
Kas Glute Bridge x 8-12 Reps (~1 rep from failure)
Walking DB Lunges x 8-12 steps (4-6 per leg) (~2-3 reps from failure)
Rest 2-3 min
—
C. Select 1 of the 3 movements which you did NOT do in Part A
Pause “Heels Elevated” Squat (Barbell or Safety Bar)
Foam Roller / Slider Hack Squats
Landmine Hack Squat
2-3 warm-up sets, then:
1 heavy set x 8-10 Reps (~3 reps from failure)
Rest 2-3 min
1 lighter set x 12-15 Reps (~2 reps from failure)
—
D. B-Stance DB RDL
3 sets:
Reps 12-9-6 per leg (Increase weight/effort each set)
Target ~6-4-2 reps from failure
Rest equally between legs (1-2 min)
—
E. Climb as high as possible in 6 Minutes:
Overhead DB Sit-ups x Reps 3-6-9-12-15 etc….
Double-unders (OR Single unders) x Reps 10-20-30-40-50 etc…
—
E. One Round:
Landmine Rotational Twist x 12-16 Reps (6-8/side)
Reverse Crunches x 10-20 Reps
Rest 1-2 min
——————–
Friday
Upper Body
Part A and B Repeat week to week
A. Chest Supported Row (see video options below)
2-3 warm-up, then;
1 set x 6-10 Reps (heavier) (~2 reps from failure)
Rest 2 min
1 set x 10-15 Reps (lighter) (~0-1 rep from failure)
Chest Supported Row Options (stay consistent week to week)
DB Seal Row
Prone DB Row
Head Supported Row
—
B. Superset Movements x 2 work sets each:
1-2 warm-up sets prior as needed
The DB “X” Raise places focus on the bottom 60% of the range-of-motion by selecting a weight that is TOO HEAVY for you to complete a full rep to the top. The Front Raise will therefore be much lighter
DB X Lateral Raise x 10-15 Reps (~1 rep from failure)
DB Front Raise x 8-12 Reps (both arms at same time) (~0-1 rep from failure)
Rest 2-3 min
—
C. Superset x 2 sets each:
Straight-Arm Banded Pulldown x 12-20 Reps
Pull-ups x 8-12 Reps (see videos below)
Rest 2-3 min
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
—
D. Banded Crossovers
Band Difficulty = ~15 Rep max
8 Reps each set
Rest 30s between sets
Continue until you can’t make 8 reps
(8 min cap)
*If you make it, the weight was too light 🙂
—
E. Superset x 2 sets each:
Lying Tricep Extensions (EZ or Barbell) x 8-12 Reps
Tricep Push-ups x 5-12 Reps
(on barbell as shown, or just narrow-grip on ground)
(elevate hands to make easier)
Rest 2 min
—
F. Standing EZ or Barbell Curl
Reps 10-9-8
Use ~12 rep max weight
Rest 1-2 min b/w sets
——————–
Saturday – OPTIONAL Conditioning
A. 4 Rounds (17 min total time):
RPE = “Rate of Perceived Exertion” (subjective)
This is based on the 1-10 scale where:
1 = slowest possible
10 = hardest sprint
Run 1 min @ RPE 6
Run 1 min @ RPE 7
Run 1 min @ RPE 8
Run 1 min @ RPE 9
–
Run 1 min @ RPE 10 (only in final round)
—
B. 2 Rounds:
As Many Reps as Possible in 4 Min
Rest 3 min between rounds
20-30 Cal Bike (~2 min cardio)
20 Russian KBS
10 Burpees
Max Cal Bike in remaining time
***If you fail to get back to the bike within the 4-minute period, decrease 5-10 reps on each movement the next round
———————–
SUNDAY – REST DAY
——————–
[/wcm_restrict]