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This is Week 3 of the Progressing the Stimulus Training cycle. Please read the linked Blog to learn more about the current programming.
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 the repeating movements.
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
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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:
*If you made all sets of 6 on the THIRD round last week, then small increase in load/resistance this week
3 Rounds:
6 Reps
Rest 10-15s
6 Reps
Rest 10-15s
6 Reps
Rest 2 min between rounds
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C. “At Home” Leg Curl Variation of choice (videos below)
1-2 warm-up sets
ONE TOP SET of 12-15 Reps
Rest 10-15 sec
3-6 additional reps
Rest 10-15s
3-6 additional 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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D. Low Bar Good Mornings
2-3 warm-up sets
One TOP set of 10-12 Reps
Rest 2-3 min
One additional set of 10-12 Reps @ 20-30% less than top set
(all mind muscle focus on hams and glutes)
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E. As Many Rounds as Possible 6 Minutes:
Hang Squat Clean x Reps 1-2-3-4-5 etc… (add 1 rep each round)
Medball Throw Sit-ups x 6 Reps after each round
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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)
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
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, 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
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
(start by walking out further with band, then look to increase band tension)
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D. Complete ONE ROUND:
(with 2 min rest between each portion)
30 Cal Row (or Run 400m)
20 Reps Hang DB Muscle Snatch (alt arms halfway)
10 Reps EZ or Barbell Curls
Rest 2 min
30 Cal Row (or Run 400m)
20 Reps Hang DB Muscle Snatch (alt arms halfway)
10 Reps Dips OR Bench Dips (weighted as feasible)
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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
(last cycle we did this with DB’s as part of a circuit sequence. Now we do it heavier with a barbell)
2-3 warm-up sets
2 work sets x 8-10 Reps (~2 RIR)
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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
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. 5 Rounds:
Front squat Reps decrease each round; core movements stay the same
Front Squats x Reps 15-12-9-6-3
Lying Leg Raise (with Hip Thrust at top) x 15 Reps
Hanging Oblique Knee Raise x 10 Reps (5/side)
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D. Superset x 2 WORK sets each:
Complete at least one lighter “feel it out” round prior
“At Home” Leg Extension variation of choice (videos below) x 8-15 Reps
Heels Elevated Goblet Squat x 8-15 Reps
Rest 2-3 min
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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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
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
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. One Arm DB Row (lat focus)
See video and execution tips in description
2-3 warm-up sets
ONE TOP SET of 12 Reps per arm
Rest a few min
Then complete 3-4 sets of 6-8 Reps per arm with the same weight as top set
Rest only 10-15s for setup and transition between arms
Fatigue will accumulate quickly as rest will be under 1 min for respective arms
If you fail to make 6-8 Reps, or need to compromise form, then stop prior to 3-4 total sets
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D. DB Fly/Press Hybrid
1-2 warm-up sets
One TOP set of 8-10 Reps
Rest a few minutes
Reduce the weight 20-25% from top set, then complete:
25 Reps in as few sets as possible
Rest 15-20s between sets
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E. Alternate Movements at the TOP of each Minute x 8 Minutes (4 Rounds):
Bentover Reverse Flies x 15-20 Reps
Open Palm DB Curls x 10-15 Reps
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Day 6 – OPTIONAL Conditioning Day
A. 4 Rounds of “Wind Sprints” at all-out effort:
*Make sure to warm-up thoroughly beforehand
10m and back
20m and back
30m and back
40m and back
Then Walk slow 400m recovery
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B. 3 Rounds:
Row or Bike x 1 min for Calories
Rest 30 seconds
Burpee Box Jumps x 1 min for Max Reps
Rest 30 seconds
Farmers Walk (heavy) x Max distance in 15 seconds (Rest 15 seconds) then return trip
Rest 2-3+ min between rounds
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Day 7 – REST DAY
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