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This is Week 4 of the SECOND MESOCYCLE in the “Pre-Exhaust Supersets” Training cycle.
THIS IS THE FINAL WEEK OF THE PROGRAM! Next week will be the DELOAD before the NEW CYCLE!
Please read Pre-Exhaust Supersets blog to learn about this training program.
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).
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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. Complete 3-round sequence:
Row Calories x 21-15-9
Barbell Hip Thrusts x 21-15-9
Double-unders OR Single-unders x 42-30-18
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D. Superset x 2 sets:
1 warm-up set prior, then 2 tough work sets
Each work set to ~1-2 reps from failure for both movements
Spanish Squats OR Sissy Squats (over bar) x 8-15 Reps
Alternating Box/Bench Step-ups x 8-12 Reps (4-6/leg)
Rest 2-3 min
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E. Garhammer Crunch
4 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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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. Barbell Hang Muscle Snatch
1-2 warm-up sets, then:
1 tough work set x 10-12 Reps (close to technical failure)
Rest 2-3 min
Then complete 5-6 Reps “EMOM” x 5-6 minutes
Use the same weight as the 10-12 rep set
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D. 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
Kipping Pull-ups
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E. 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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F. 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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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. 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. Leg Curls (see below)
1 warm-up set x 12-20 Reps (easier effort, groove the movement)
1 tough set x 10-15 Reps (to technical failure)
Rest 15-20 seconds
3 sets x max reps unbroken
Rest only 15-20s between each (goal for 3-7 reps per 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. 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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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. Wide Grip Banded Pulldown
Complete 60 Reps in as few sets as possible
Start with 15-20 unbroken (0-1 reps from failure)
Rest 30-45 sec between sets until 60 Reps
Each set to 0-1 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. Incline DB Bench (1 and 1/2 reps)
1-2 warm-up sets then:
1 tough work set x 8-10 Reps (~1-2 reps from failure)
Rest 2-3 min
Then complete 5 sets of 5 Reps (using the same weight)
Rest ~1 min between 5-rep sets
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E. 3 Rounds:
Use ~15 rep max weight
Complete Reps 12-10-8 (for biceps and triceps)
Use same weight all rounds
Keep continuous movement
***Note different rep targets for the lateral delt swings
Seated DB Curls
One Arm Tate Press
Seated DB Lateral “Swings” x 20-30 Reps
(Use DOUBLE the weight of lateral raise for 12-15 reps)
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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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