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This is Week 3 of the SECOND MESOCYCLE in the “Pre-Exhaust Supersets” Training cycle.
Please read Pre-Exhaust Supersets blog to learn about this training program.
In this third week of the new block, the objective will be to exceed the performance from WEEK 3 of the first block. The “reps from failure” are the same as that week, so it is an even 1:1 comparison of progress across a 5-week period.
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 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.”
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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 (to technical failure; see note below)
Romanian Deadlift (RDL) (Barbell OR Trap Bar) (~2 then 1 rep from failure)
Rest 2-3 min between harder work sets
+ Immediately after the FINAL set of Leg Curls…
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)
“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 (~2 then 1 rep from failure)
Walking DB Lunges (quad dominant) x 10-16 Reps (5-8/leg) (~3 then 2 reps from failure)
Rest 2-3 min between harder work sets
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. Leg Extensions (see below)
1 warm-up set, then:
1 work set x 15-20 Reps (~1 rep from failure)
Rest 15-20 seconds
1 additional set (same weight)
(goal for 30-50% of reps)
At Home Leg Extension Variations:
DB Leg Extensions
Banded Leg Extensions
Banded Sissy / Leg Extension
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D. One Round:
Select a moderate weight for each movement, where you can knock out 15-20 reps unbroken, before a quick rest, then chip away at remaining reps in smaller sets.
40 Reps Front Squats
40 Reps Russian KBS (all hamstrings/glutes) (break into sets of 10-15 Reps)
40 Reps Medball Throw Sit-ups (break into sets of 6-12 Reps)
40 Reps Bench Jump overs (lateral or facing)
40 Reps V-ups
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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 (to technical failure; see note below)
Flat DB Bench Press x 6-10 Reps (~2 then 1 rep from failure)
Rest 2-3 min between harder work sets
+ Immediately after the FINAL set of Crossovers…
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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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 (to technical failure; see note below)
Rack Pull-ups (see variations below) x 6-10 Reps (~2 then 1 rep from failure)
Rest 2-3 min between harder work sets
+ 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)
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. As Many Rounds as Possible in 5 Min
(Rest 3 min)
Repeat AMRAP 5 Min:
8 Reps Hang DB Muscle Snatch (left arm)
4 Reps Two Push-up Burpees
8 Reps Hang DB Muscle Snatch (right arm)
4 Reps Two Push-up Burpees
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D. Bentover DB Row
1 warm-up set, then:
1 tough set of 15-20 Reps (to technical failure)
Rest 10 seconds then “Myo Rep Match”
Which means keep doing these mini sets with 10 seconds rest until you reach the reps achieved on the first 15-20 rep set (i.e. if you achieved 20 reps on first set, keep going till you hit 20 again)
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E. Reps 20-15-10 for each:
Increase weight each set
Target ~2-1-0 reps from failure across the 3 work sets
One Arm DB preacher Curl (downslope of Incline Bench)
Rest 1 min
One Arm Overhead DB Tricep Extension
Rest 1 min
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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 (~2 then 1 rep from failure)
Rest 2-3 min between harder work sets
+ Immediately after the FINAL set of Leg Extensions…
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)
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 (to technical failure; see note below)
DB RDL (without hip extension) x 8-12 Reps (~2 then 1 rep from failure)
Rest 2-3 min between harder work sets
+ Immediately after the FINAL set of Hip Extensions…
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)
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. Quad Dominant Squat (different than Part A)
1-2 warm-up sets, then:
1 tough set x 8-10 Reps (~2-3 reps from failure)
Rest 2-3 min
Reduce weight to 60% top set
Then complete 3 sets:
8-10 reps at top of each minute (Approx 20-30 sec work and 30-40 sec rest)
Quad Dominant Squat Variations:
Pause “Heels Elevated” Squat (Barbell or Safety Bar)
Foam Roller / Slider Hack Squats
Landmine Hack Squat
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D. Leg Curls
1-2 warm-up sets, then:
1 tough set x 10-12 Reps
Rest 1-2 min
1 tough set x 12-15 reps
Rest 1-2 min
1 tough set x 15-20 Reps
*All work sets to 1 rep from failure
*Decrease difficulty/weight each set
“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. As Many Rounds as Possible in 6 Min:
Both movements, reps ascend 1-2-3-4-5-6 etc… adding 1 rep each round
Toes to bar OR Hanging Knee Raises
Box/Bench Jumps overs
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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
+ Immediately after the FINAL set of BOTH MOVEMENTS…
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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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
+ Immediately after the FINAL set of Lateral Raises…
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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C. One Arm DB Lat Row
(see points of performance below to make it “lat focus”)
Complete all sets on ONE ARM
Then rest 2-3 min and do other arm
1-2 warm-up sets, then:
1 tough set x 15 Reps (to technical failure)
4 sets x 8-10 Reps (same weight)
Rest 30-45 sec between these mini sets
Points of Performance:
– Drive elbow into back pocket (waistline) during ascent
– Avoid internal rotation of shoulder at bottom of rep (keep DB neutral)
– Avoid elbow passing midline at top of rep
– Pause briefly to squeeze lower lat at top of each rep
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D. Incline DB Bench Press (pause bottom)
1-2 warm-up sets, then:
2 work sets x 8-10 Reps (~1-2 then 0-1 rep from failure)
Rest 2-3 min between tough work sets
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E. Alternate Movements:
1-2 warm-up sets each, then:
1 tough set x 15 Reps
Incline DB Curls
Incline DB Tricep Ext
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F. As Many Rounds as Possible
Go till failure to make UNBROKEN
Use 15-rep weight from part E
Incline DB Curls x 8 Reps
Rest 10-15 seconds
Incline DB Tricep Ext x 8 Reps
Rest 10-15 seconds
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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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