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This is WEEK 4 of the SECOND Mesocycle. This is the FINAL WEEK before DELOAD.
Please read Long Muscle Lengths ROM + Partials 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”).
As we enter this final week before deload, all of the movements will be trained at their highest intensity.
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.
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. These will all be explained as we go.
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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) (~1-2 reps from failure)
Rest 2-3 min
1 set x 8-12 Reps (lighter) (~0-1 rep from failure)
***Make sure the final set to 0-1 reps from failure is “TECHNICAL” failure, in which you achieve the FINAL QUALITY REP, where you think you would compromise form on the next rep.
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B. Front Foot Elevated Split Squat (Quad Dominant)
1-2 Warm-up sets, then;
1 set x 6-10 Reps (heavier) (~1-2 reps from failure)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter) (~0-1 reps from failure)
Rest 1-2 min between legs
***Make sure the final set to 0-1 reps from failure is “TECHNICAL” failure, in which you achieve the FINAL QUALITY REP, where you think you would compromise form on the next rep.
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C. 3 Rounds:
Reps 20-15-10 for each exercise
Keep same weight for each set (20 rep unbroken weight)
Row Calories
Barbell Hip Thrusts
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D. Leg Extensions (see below)
1 warmup x 10-15 Reps
2 work sets x 10-15 Reps (~1 then 0 reps from failure)
+ immediately after SECOND work set:
Rest 15 seconds
Heels Elevated Goblet Squat
4 sets of 5-8 Reps (Rest 15 sec between each)
Use ~20 rep max weight
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
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E. 6 Minutes:
Climb as high as possible in reps
Decline/GHD Sit-ups x 5-10-15-20… (add 5 reps each round)
Hanging Oblique Knee Raise x 10 Reps (5/side, alternating)
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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) (~1-2 reps from failure)
Rest 2 min
1 set x 8-12 Reps (lighter) (~0-1 rep from failure)
+ Superset the FINAL SET:
Push-ups x 6-15 Reps (0-1 rep 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)
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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 (~0-1 rep 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
+ After the FINAL set of Lateral Raises, rest 15-20 seconds…
*INCREASE the weight 20-30%, then:
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)
Pull-ups Scaling:
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. Supinated Barbell Rows (torso 45-degree angle)
Reps 20-15-10 increasing weight
Target ~4-2-0 reps from failure
+ After the FINAL set…
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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D. Straight-Arm Banded Pulldown
Use ~20 rep max weight
4 sets:
Complete 10-12 Reps at top of each min
Rest remainder of minute (approx 20-30 sec work and 30-40 sec rest)
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E. 3 Rounds:
Each Round Reps decrease (12-10-8 for each movement)
Use ~15 rep max weight for each
Barbell Hang Muscle Snatch
Seated DB Curls
One Arm Tate Press
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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) (~1-2 reps from failure)
Rest 2-3 min
1 set x 8-12 Reps (lighter) (~0-1 reps from failure)
***Make sure the final set to 0-1 reps from failure is “TECHNICAL” failure, in which you achieve the FINAL QUALITY REP, where you think you would compromise form on the next rep.
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. Superset Movements x 2 work sets each:
1-2 warm-up sets prior as needed
Kas Glute Bridge x 8-12 Reps (~0-1 rep from failure)
Walking DB Lunges x 8-12 steps (4-6 per leg) (~1-2 then 0-1 reps from failure)
Rest 2-3 min
+ After failure on the FINAL set of Kas glute Bridge…
Hold the top position for 10-15 seconds, then:
Slowly lower the weight to the bottom, over the course of 5-10 seconds “negative” phase.
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C. Hang Squat Cleans
3 Sets: Reps 3-6-9
Warmup first to top set of 3, then decreasing weight each set
Rest as needed for optimal recovery/performance/execution between sets
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D. B-Stance DB RDL OR Rear Foot Elevated DB RDL
2-3 warm-up sets per leg, then:
1 tough set x 5-8 Reps (~1 rep from failure)
Rest 1-2 min between legs
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E. Garhammer Crunch
3 sets of 6-12 Reps
Rest ~1 min b/w each
+ Superset the FINAL set with:
Decline/GHD Sit-ups x 6-15 Reps
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F. Double-Unders OR Single-unders
Tabata Protocol
This means 8 Rounds of:
20 seconds on
10 seconds off
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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) (to technical failure)
Rest 2 min
1 set x 8-12 Reps (lighter) (to technical failure)
+ After technical failure on the FINAL set, rest 15-20 seconds…
*INCREASE the weight 20-30%, then:
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)
Chest Supported Row Options (stay consistent week to week)
DB Seal Row
Prone DB Row
Head Supported Row
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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) (to technical failure)
Rest 2-3 min
+ After the technical failure on the FINAL set of DB Front Raise, rest 15-20 seconds…
*INCREASE the weight 20-30%, then:
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)
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C. Neutral Grip (weighted) Pull-ups
1-2 warm-up sets, then:
Start with tough set of 10-12 Reps (~1 rep from failure)
Then complete 25 reps in as few sets as possible
Rest only 10-15 sec between sets
Chip away till 25 total reps are achieved
Pull-ups Scaling:
Neutral Grip Rack Pull-ups
Neutral Grip Foot Assisted Pull-ups
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D. Banded Crossovers
1-2 warm-up sets, then:
Start with tough set of 10-12 Reps (to technical failure)
Then complete 25 reps in as few sets as possible
Rest only 10-15 sec between sets
Chip away till 25 total reps are achieved
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E. Incline DB Curls
1-2 warm-up sets, then:
Start with tough set of 10-12 Reps (~1 rep from failure)
Then complete 25 reps in as few sets as possible
Rest only 10-15 sec between sets
Chip away till 25 total reps are achieved
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F. Superset x 2 sets:
1 warm-up set prior, then:
2 tough work sets each
Banded Tricep Pushdowns x 10-15 Reps (to technical failure)
Overhead DB Tricep Extensions x 6-10 Reps (~1 then 0 reps from failure)
Rest 2 min
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Saturday – OPTIONAL Conditioning
A. 30 Minutes:
As Many Rounds As Possible
(note mandatory rest periods throughout)
30 Devils Press
30 Cal Row (~2 min cardio)
Rest 3 min
30 Burpee Box Step-ups (DB in each hand)
30 Cal Row (~2 min cardio)
Rest 3 min
30 Burpee DB Squat Cleans
30 Cal Row (~2 min cardio)
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SUNDAY – REST DAY
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