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This is Week 4 of the Progressing the Stimulus Training cycle. Next week is DELOAD WEEK.
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 ~1-2 RIR
Second work set ~0-1 RIR
(note that this is 0-1 RIR of “technical” form breakdown, not merely the ability to complete a rep)
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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. Complete 6 Rounds as Follows:
3 Rounds (Rest 3 min)
2 Rounds (Rest 2 min)
1 Round
(warm-up as needed prior to reach working weights)
2 Reps Squat Clean
4 Reps Burpee DB Deadlifts
8 Reps Weighted Hip Extensions
8 Reps Decline Lying Leg Raises OR (ADV on GHD (extra stretch)
16 Reps Walking DB Lunges (8/leg; alternating)
8 Reps Decline or GHD Sit-ups (weighted as feasible)
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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
+ Immediately after the FINAL set for each:
Rest 15-20s
Go again with another set to 0-1 RIR (goal for 3-5 reps)
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. Superset Movements x 2 “work” sets each:
Decrease weight slightly for second set of Overhead Press (if needed to stay in rep range)
Seated DB Overhead Press x 6-10 Reps
Superset Seated DB Lateral Raises (slight fwd lean) x 10-15 Reps
Rest 2-3 min
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E. For Each Movement, QUICKLY find a TOP SET OF 12 Reps for each:
Rest as needed to optimize performance
Incline EZ or Barbell Tricep Extensions
Incline DB Curls
Rest a few minutes
Then Complete 3-5 Rounds of 6 Reps for each movement:
Use same weight as 12-Rep TOP SET
No Rest between movements
If you fail to achieve 6 reps of either exercise before 5 rounds, it’s over!
Use the same diligent execution used during the TOP SET
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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 first set, then ~1 RIR second set)
(note that this is 1 RIR of “technical” form breakdown, not merely the ability to complete a rep)
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B. Kas Glute Bridge to Hip Thrust Superset
4 supersets of designated reps
First 2 sets warm-up
First work set 1-2 RIR;
second work set 0-1 RIR
+ immediately following the FINAL set of Hip Thrusts:
Complete 3-6 “partial” thrusts, where you try to get to full “table top” position, but only achieve the partial rep (despite maximal effort) due to fatigue
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. Quads GIANT Set x 2 work rounds:
1-2 warm-up sets each
Landmine Hack Squat x 10-15 Reps
“At Home” Leg Extension (videos below) x 8-15 Reps
Heels Elevated Air Squats x deep burn with tempo shown in video
Rest 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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D. 2 Rounds:
15-20 Cal Row
50m Farmers Walk (heavy)
8-15 Reps Barbell Ab Rollouts
15-20 Cal Bike
50m Farmers Walk (heavy)
8-15 Reps Weighted Sit-ups (DB on/above chest)
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E. Single-Leg Calf Raise (DB in hand of working leg)
One TOP SET of 10-12 Reps
+ Immediate drop all weight and continue accruing reps with BW
Rest 1-2 min
Then repeat for opposite 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
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-12 Reps (0 RIR)
+ immediately after the FINAL SET ONLY:
4-7 “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 (0-1 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
Rest 20 seconds, then go again one final time 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. Chest Supported Barbell Row
2-3 warm-up sets
1 challenging set of 10-12 Reps
Rest a few min
Then complete 2 sets of 12-20 Reps at reduced weight (standard rest between sets)
+ Immediately after the FINAL SET ONLY:
Rest 30 seconds
Then one more additional set (goal for 50-60% of reps from buy-in set)
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D. Chest GIANT Set x 2 work rounds:
1-2 warm-up sets each
Banded Crossovers x 10-20 Reps
Push-ups x 6-12 Reps (variation as needed for rep range target; videos below)
DB Fly (pause at stretch) x 8-15 Reps
Rest 3+ min
Push-ups arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups (weight vest as needed)
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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E. Devils Press
Max Reps in 50s
Rest 10s
Max Reps in 40s
Rest 20s
Max Reps in 30s
Rest 30s
Max Reps in 20s
Rest 40s
Max Reps in 10s
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Day 6 – OPTIONAL Conditioning Day
A. One Round (15 min cap):
50-75 Cal Row (~5 min cardio)
50 Full KBS
25 Burpee Pull-ups (ADV 25 Bar Muscle-ups)
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B. Bike Intervals
***Note that as the work time decreases, the intensity/output should INCREASE
3 min on, 2 min off x 1 set
2 min on, 1 min off x 2 sets
1 min on, 1 min off x 3 sets
40 sec on, 1:20 off x 4 sets
20 sec on, 1:40 off x 5 sets
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Day 7 – REST DAY
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