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This is Week 3 of the THIRD AND FINAL MESOCYCLE in the Progressing the Stimulus Training cycle. Please read the linked Blog to learn more about the current programming.
The goal is to try to exceed performance from “week 3” of the prior mesocycle. The programming will state to try to add 5% load to “week 3” of prior mesocycle. That is a general guideline, and should be adjusted based on how challenging it was to progress throughout the prior mesocycle. Any progress is good!
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving room to build week to week. The ultimate goal is to progress perceived difficulty week to week so that the FINAL week of the mesocycle (before deload) is the most challenging.
This usually means starting movements at 1-4 reps from failure (depending on the movement), and then adding reps and/or weight week to week, so that you are training at technical failure for the final week before deload.
Look for the REPS IN RESERVE (RIR) designation next to each repeating movement.
For some exercises, we will progress beyond failure (starting this week). These are the “short overloaded” (less fatiguing) exercises. Make sure to read the fine print of the repeating movements ;=)
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. High Bar Pause Back Squat
(or Safety Squat Bar)
2-3 warm-up sets
2 work sets x 6-8 Reps
First work set ~2 RIR
Second work set ~1 RIR
Look to add approx 5% load from week 3 of prior mesocycle
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B. Banded Sissy / Leg Extension OR Banded DB Leg Extensions
(select movement and stay consistent week to week)
1-2 warm-up sets as needed
Using the weight established prior:
Look to add approx 5% load from week 3 of prior mesocycle
(or progress reps slightly)
*This was a load that was close to 15-rep max weight
3 Rounds:
6 Reps
Rest 10-15s
6 Reps
Rest 10-15s
6 Reps
Rest 2 min between rounds
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C. Giant Set x 2 WORK ROUNDS:
This sequence is a progression from 5-weeks prior, when we went directly from leg curls to Good mornings. Now we complete that first part the same, then come BACK to the leg curls for an additional set on the backend of each round.
Complete 1-2 progressive “warm-up” rounds at low effort to PRIME the body for the work sets
Each “work set” should be to approx. 1 rep shy of technical failure on both movements
“At Home” Leg Curl Variation (videos below) x 12-15 Reps
Low Bar Good Mornings x 8-12 Reps
Leg Curls x Max Reps unbroken (same difficulty as first set)
Rest 2-3+ min between rounds
“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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D. Lying Windshield Wipers (scale with bent knees) (ADV HANGING windshield wiper)
Complete 2 tough sets in the 8-16 rep range
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E. Medball Throw Sit-ups
As Many Reps as Possible in 4 minutes
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Day 2 – Upper Body (Chest/Back Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
2-3 warm-up sets
2 work sets x 8-10 Reps
First work set 1-2 RIR
Second work set 0-1 RIR (*final rep before failure)
Look to add approx 5% load from week 3 of prior mesocycle
A1. Incline DB Bench Press (pause bottom)
Rest 2 min to A2
A2. (weighted) Pull-ups OR Rack Pull-ups (options below)
Rest 2 min back to A1
Rack Pull-up Options:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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1-2 warm-up sets as needed
Look to add approx 5% load from week 3 of prior mesocycle
Complete sets of 5 reps unbroken
Rest only 10-15s between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, add weight next week
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C. Banded Costal Press Around
(Costal = Lower chest = band coming from high to low when you press around)
1-2 warm-up sets as needed
Work sets add slight difficulty from “week 3” of prior mesocycle
Increase difficulty by walking out further with band, then look to increase band tension
Complete all sets on ONE ARM, then rest and switch
Using the weight established prior:
Complete sets of 5 reps unbroken
Rest only 10-15s between sets
Continue until you can’t make 5 unbroken
*If you make 6+ sets, increase resistance next week
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D. 12 Rounds (8 min cap):
DB Snatch should be heavy enough to force you to take a second to setup and focus for the lift
(versus just nonchalantly walking over and picking it up)
1 Heavy DB Snatch (right)
1 Burpee
1 Heavy DB Snatch (left)
1 Burpee
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E. Superset Movements x 1 work set each:
1-2 warm-up as needed prior
Both movements for 8-12 reps
Lying DB Tricep Extensions (pause at deep stretch)
EZ or Barbell Curls
Rest 2-3 min
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute Dominant)
Part A and B repeat week to week. Track these metrics
A. Hip Banded BARBELL RDL or TRAP BAR RDL
2-3 warm-up sets
2 work sets x 8-10 Reps (~2 RIR)
Look to add approx 5% load from week 3 of prior mesocycle
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B. Kas Glute Bridge to Hip Thrust Superset
4 supersets of designated reps
First 2 sets warm-up
2 work sets
First work set 1-2 RIR; second work set 0-1 RIR
Look to add approx 5% load from week 3 of prior mesocycle
B1. Kas Glute Bridge x 8-12 Reps
NO REST to B2
B2. Barbell Hip Thrust x 4-8 Reps
*Same weight as Kas Glute Bridge
Rest 2-3 min back to B1
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C. One Round Every 2 Minutes x 4 sets:
Approx 60-sec of work time and 60-sec rest each round
*Load selection with something around your 10-RM for cleans and 20-RM for lunges will be about right.
*Feel free to take 1-2 warm-up sets to establish movement patterns and loading
5 Reps Hang Squat Clean
12 Steps Walking DB Lunges (6 per leg, alternating)
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D. Superset Movements x 2 sets each:
Hanging Oblique Knee Raise (6-10 per side)
Lying Leg Raise (with Hip Thrust at top) x 10-20 Reps
Rest 1-2 min
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E. Single-Leg Calf Raise (DB in hand of working leg)
2 sets of 8-15 Reps per leg
+ Dropset on FINAL SET of each leg
(drop weight to only your BW, and continue accruing reps to a tough set for that leg)
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. Superset Movements:
4 supersets of designated reps
First 2 sets warm-up
2 work sets each
Look to add approx 5% load from week 3 of prior mesocycle
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-12 Reps (0 RIR)
+ immediately after the FINAL SET ONLY:
3-5 “partial” reps (max effort to complete a rep, but unable to get full ROM)
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps (1 RIR)
Rest 2-3 min back to A1
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B. Alternate Movements:
1-2 warm-up sets
2 work sets x 10-12 Reps (0-1RIR) *the last rep before failure
+ Immediately after the FINAL set of each:
Rest 20 seconds, then go again to 0-1 RIR
Look to add approx 5% load from week 3 of prior mesocycle
B1. Single Arm DB Preacher Curl (downslope of bench)
Rest 1 min between arms and before B2
B2. Seated/Incline Overhead DB Tricep Extensions
Rest 1-2 min back to B1
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C. DB Fly/Press Hybrid
4 sets of 6-8 Reps
Increase weight every set, such that the FINAL SET is the most challenging, close to failure
+ Superset the FINAL SET ONLY with:
Banded Crossovers x 3 sets (15-20s rest between sets)
Start with approx. 15 Reps, then shoot for 4-6 reps on each subsequent set under short rest
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D. Strict Pendlay Row
4 sets of 6-8 Reps
Increase weight every set, such that the FINAL SET is the most challenging, close to failure
+ Superset the FINAL SET ONLY with:
Bentover Reverse Flies x 3 sets (15-20s rest between sets)
Start with approx. 15 Reps, then shoot for 4-6 reps on each subsequent set under short rest
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E. Seated DB Curls
1 set of 12-15 Reps
+ Dropset (reduce weight 30% and continue accruing reps)
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Day 6 – OPTIONAL Conditioning Day
***Note, today’s programming is ONLY MONOSTRUCTURAL CARDIO to ensure the body is prepared and fatigue is limited as we head into the heavy “AMRAP” testing week
A. Bike or Row 20 min @ steady pace (approx 60-70% effort)
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B. Jog 10 min @ steady pace (approx 60-70% effort)
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C. Walk 1-2 miles
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Day 7 – REST DAY
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