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This is Week 4 of the “Pre-Exhaust Supersets” Training cycle.
Please read Pre-Exhaust Supersets blog to learn about this training program.
This is a shorter-than-normal cycle that will consist of only two mesocycles (blocks) of training; where usually Evolved programs have 3 mesocycles.
This cycle has a bit of a METABOLIC flare, in that the repeating movements are primarily going to use the approach of “same muscle group supersets.”
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.
Now as we enter WEEK 4, we will see the LENGTHENED movements all within 0-2 reps from failure.
All of the SHORT OVERLOAD (lower fatiguing) movements are now using “partial rep sets” after failure. THIS WEEK, many of the short movements will progress into LENGTHENED sets, which essentially means to take a FULL REST (2-3 min) then complete a set with 20-30% heavier weight than the prior set.
Most protocols in the program will use lengthened sets with a “partial rep match” protocol. This means that if you achieve 10 Reps on the first set, you will achieve 10 reps on the heavier second set, but you will likely only make a few FULL ROM REPS, then complete the remaining reps with partials (such as 4 full reps + 6 partials to equal the 10 reps achieved on the initial set).
It’s important to note that this will have a downstream effect on the performance for the SECOND movement in the sequence (meaning that if we do leg curls + partial reps, you may find it more difficult to progress the RDL that comes second in sequence).
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Monday
Lower Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Leg Curls (see below) x 10-15 Reps (see note below)
Romanian Deadlift (RDL) (Barbell OR Trap Bar) (~1-2 then 0-1 reps from failure)
Rest 2-3 min between harder work sets
First work set of leg curls = to technical failure with FULL ROM REPS
Second work set of leg curls = Add 20-25% weight, and match reps to first set
(understand that this will likely be 3-6 “full” reps followed by partials to match prior rep total)
Example:
First work set = 10 full reps
Second work set = 3 full reps + 7 partials (10 total reps)
“At Home” 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. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Sissy Squats (see below) x 8-15 Reps (~1-2 then 0-1 rep from failure)
Walking DB Lunges (quad dominant) x 10-16 Reps (5-8/leg) (~2-3 then 1-2 reps from failure)
Rest 2-3 min between harder work sets
***Note that there will not be a lengthened set or partial reps here because both of these movements are already overloaded at the lengthened position (bottom of the rep)
Sissy Squat Variations (stay consistent week to week)
Weighted Sissy Squats
Sissy Squats (BW only)
Band Assisted Sissy Squats
Wall Assisted Sissy Squats
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C. One Round:
Keep Goblet Squats and Hip Extensions light as there are 75 reps total in this sequence.
Many of you may be best off using just bodyweight for both movements
25 Cal Row (~90 seconds cardio)
25 Reps Goblet Squats
25 Reps (Weighted) Hip Extensions (see below)
25 Reps V-ups
20 Cal Row (~60-75 seconds cardio)
20 Reps Goblet Squats
20 Reps (Weighted) Hip Extensions (see below)
20 Reps Lying Leg Raises (with hip thrust)
15 Cal Row (~45-60 seconds cardio)
15 Reps Goblet Squats
15 Reps (Weighted) Hip Extensions (see below)
15 Reps Hanging Oblique Knee Raises (side to side) (12-13 reps per side)
10 Cal Row (~30-45 seconds cardio)
10 Reps Goblet Squats
10 Reps (Weighted) Hip Extensions (see below)
10 Reps Deck Squats (use hand as assistance off ground if needed)
5 Cal Row (~15-20 seconds cardio)
5 Reps Goblet Squats
5 Reps (Weighted) Hip Extensions (see below)
5 Weighted Sit-ups (DB on/above chest)
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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Tuesday
Upper Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Banded Crossovers x 10-15 Reps (see note below)
Flat DB Bench Press x 6-10 Reps (~1-2 then 0-1 rep from failure)
Rest 2-3 min between harder work sets
First work set of Crossovers = to technical failure with FULL ROM REPS
Second work set of Crossovers = Add 20-25% weight, and match reps to first set
(understand that this will likely be 3-6 “full” reps followed by partials to match prior rep total)
Example:
First work set = 10 full reps
Second work set = 3 full reps + 7 partials (10 total reps)
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B. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Banded Straight Arm Pulldowns x 12-20 Reps (see note below)
Rack Pull-ups (see variations below) x 6-10 Reps (~1-2 then 0-1 rep from failure)
Rest 2-3 min between harder work sets
First work set of Straight Arm Pulldowns = to technical failure with FULL ROM REPS
Second work set of Straight Arm Pulldowns = Add 20-25% weight, and match reps to first set
(understand that this will likely be 3-6 “full” reps followed by partials to match prior rep total)
Example:
First work set = 10 full reps
Second work set = 3 full reps + 7 partials (10 total reps)
Pull-ups Options (stay consistent week to week)
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. Butterfly DB Lateral Raise
1 warm-up set, then:
4 sets x 6-8 Reps
Start with heaviest weight you can get for 6-8 Reps (0-1 reps from failure)
Then REDUCE WEIGHT each set thereafter, such that you can “run the rack” making sets of 6-8 reps with less and less weight each round. Rest only 10-15 seconds between drop sets
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D. Wide Bentover DB Rows (arms form T at top of rep)
1-2 warmup sets, then:
1 tough work set x 12-15 Reps (~0-1 reps from failure)
Rest 2-3 min
6 sets of 6 Reps (same weight)
Rest 15-20s between sets
Expect the final couple sets to be quite difficult!
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E. One Arm DB Tate Press
Reps 15-12-9 per arm
(increasing weight/effort each set, targeting ~4-2–0 reps from failure)
Rest ~30-60 sec between arms
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F. Incline DB Curls
1 warm-up set, then:
2 sets of 8-12 Reps
+ Immediately after final set:
Rest 30 seconds
Then go again to 0-1 reps from failure (goal for 30-50% of the reps)
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Banded Sissy / Leg Extension x 10-15 Reps (to technical failure; see note below)
Quad Dominant Squat (see below) x 6-10 Reps (~1-2 then 0-1 rep from failure)
Rest 2-3 min between harder work sets
First work set of leg extensions = to technical failure with FULL ROM REPS
Second work set of leg extensions = Add 20-25% difficulty, and match reps to first set
(understand that this will likely be 3-6 “full” reps followed by partials to match prior rep total)
Example:
First work set = 10 full reps
Second work set = 3 full reps + 7 partials (10 total reps)
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
Alternate Options to Sissy / Banded Leg Extensions (stay consistent week to week)
DB Leg Extensions
Banded Leg Extensions
Banded DB Leg Extensions
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B. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
(Weighted) Hip Extensions (see below) x 8-12 Reps (see note below)
DB RDL (without hip extension) x 8-12 Reps (~1-2 then 0-1 rep from failure)
Rest 2-3 min between harder work sets
First work set of Hip Extensions = to technical failure with FULL ROM REPS
Second work set of Hip Extensions = Add 20-25% weight, and match reps to first set
(understand that this will likely be 3-6 “full” reps followed by partials to match prior rep total)
Example:
First work set = 10 full reps
Second work set = 3 full reps + 7 partials (10 total reps)
Hip Extensions Variations (stay consistent week to week)
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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C. Climb as High as Possible in 5 Minutes:
Hang Squat Cleans x Reps 1-2-3-4-5…. (add 1 rep each round)
Decline OR GHD Sit-ups x 10 Reps each round
+ Immediately after the 5 minute period, NO REST, then:
Plank Hold
2 min running clock
Accumulate “hold time”
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D. Leg Curls (see below)
1 warm-up set x 12-20 Reps (easier effort, groove the movement)
2 work sets x 10-15 Reps (~1 then 0 Reps from failure)
+ Immediately after final set:
Rest 20-30 seconds
Then go again to 0-1 reps from failure (goal for 40-60% of the reps)
“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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E. Barbell Ab Rollouts (scale: Hand Walkouts)
2 sets of 6-12 Reps
+ Superset the FINAL SET only with:
40 Hanging Oblique Knee Raise
(complete across 3-6 small sets; 15-20 sec rest between each set)
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Friday
Upper Body
Part A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
Bentover Reverse Flies x 15-20 Reps (to technical failure; see note below)
Chest Supported Row (see below) x 8-12 Reps (to technical failure; see note below)
Rest 2-3 min between harder work sets
First work set of BOTH MOVEMENTS = to technical failure with FULL ROM REPS
Second work set of BOTH MOVEMENTS = Add 20-25% weight, and match reps to first set
(understand that this will likely be 3-6 “full” reps followed by partials to match prior rep total)
Example:
First work set = 10 full reps
Second work set = 3 full reps + 7 partials (10 total reps)
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:
1-2 warm-up sets each, then:
2 work sets (see designated “reps from failure” for each)
DB Lateral Raise (no loss of tension at bottom) x 10-15 Reps (to technical failure; see note below)
Steep Incline Anterior Delt Press x 6-10 Reps (~2 then 1 rep from failure)
Rest 2-3 min between harder work sets
First work set of lateral raises = to technical failure with FULL ROM REPS
Second work set of lateral raises = Add 20-25% weight, and match reps to first set
(understand that this will likely be 3-6 “full” reps followed by partials to match prior rep total)
Example:
First work set = 10 full reps
Second work set = 3 full reps + 7 partials (10 total reps)
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C. Incline DB Bench (1 and 1/2 reps)
1-2 warm-up sets then:
2 tough work set x 5-8 Reps (~1 rep from failure)
+Immediately after final set:
Rest 30 seconds
Then go again to 0-1 reps from failure (goal for 30-50% of the reps)
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D. One Round:
The cardio is meant to be approx 4-5 minutes
Feel free to select your own
50 Cal Bike
40 DB Snatch (reps are TOTAL; alternating arms)
30 Burpee Pull-ups
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E. As Many Sets of 6 Reps as Possible:
Use ~12 rep max for each movement
Rest 10-15 sec between sets
Go till you fail to make 6 unbroken
Standing DB Hammer Curls
Bodyweight Tricep Extensions
(raise height of bar to scale)
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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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