[wcm_restrict]
Click Here To Join
———————
This is Week 3 of the THIRD (and final) MESOCYCLE in the Power Building Program.
This is the SECOND TO LAST week in the cycle. You will notice that some of the rep schemes are altered as things begin to peak for the following week of TESTING.
Next week will consist of a series of MAX TESTING. Some of the movements will be tested for strength and others for AMRAP sets of multiple reps.
Please read the PowerBuilding BLOG to learn about this training cycle
RIR = “Reps in Reserve”
(If the programming calls for “3 reps with 2 RIR,” this means you *could* complete 5, but stop at 3)
———————
Day 1 – Lower Posterior and Upper Body Pull
Part A and B repeat week to week. Track metrics
A. Deadlift
Reps performed with STOP briefly on ground, providing time to reset and ensure optimal movement
pattern
Build to one top set of 3 Reps (with 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 1 set of 2 reps @ 100% of top set
Then complete 1 set of 2 reps @ 90% of top set
———————
B. Weighted Pull-ups (@21X0) (Scaling below)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
Build to one top set of 3 Reps (with 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 1 set of 2 reps @ 100% of top set
Then complete 1 set of 2 reps @ 90% of top set
(Remember to take 90% of the total: BW + added weight)
SCALING:
Weighted “negatives” (lowers)
4 sets of 3 Reps
Use heaviest weight to start, and lower weight set to set as needed to ensure QUALITY
***Prioritize the portion of the movement where you STRUGGLE the most. Really make sure you take 3-4 seconds to lower through that top part of the rep (and obviously keep control throughout the entire lowering process) (total time should be around 5-6 seconds per rep)
If you cannot yet perform Pull-up Lowers in 5-6 seconds per rep, then use:
Machine-Assisted Pull-ups
Rack Pull-ups (foot assisted)
———————
C. Barbell Hip Thrust (10s iso hold) (can also use Smith Machine if desired)
3 sets of 2 Reps increasing weigh to reach a max set of 2 Reps
Immediately after each set, complete:
Helms Row x 15+ Reps (light weight, mind-muscle focus)
Rest as needed before each Hip Thrust set
———————
D. Seated Leg Curl OR Lying Leg Curls
One tough set of 15+ Reps
Rest 2-3 min
Then 50-60% of that number completed every min for 4-5 minutes
———————
E. EZ or Barbell Preacher Curls (machine preacher curl ok, too)
1 x 12-15 (light, warmup)
1 x 8-10 (heavy, challenging)
1 x 15+ Reps (lighter)
***Immediately after final set, complete:
Rest 15-20 seconds
———————
Day 2 – Upper Body Push + Core
Part A and B repeat week to week. Track metrics
A. Pause Bench Press
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to one top set of 3 Reps (with 1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 1 set of 2 reps @ 100% of top set
Then complete 1 set of 2 reps @ 90% of top set
———————
B. Incline DB Bench Press
Build to one TOP set of 4-6 Reps (0-1 RIR)
Then one set of 3-5 Reps with the same weight
Then 1 x 8-12 (70% of top sets)
———————
C. Alternate Movements x 3 sets each:
One Arm Cable Lateral Raise x 12-18 Reps per arm
Rest 1-2 min
Alternating DB Upright Rows x 20-30 Reps (10-15 per arm)
Rest 1-2 min
———————
D. Mechanical Dropset x 2 Rounds:
This means to go from the hardest movement to the easiest, using the same difficulty level throughout (i.e. leave the rings at the same position/height, or stay on your knees the whole time)
Ring or TRX Plank Sprawls x 8-15 Reps (elevate rings or go to knees for scaling)
Push-ups on Rings x tough # of Reps
Plank on Rings x 30-60 seconds accumulated time
(If you need to break, target 30-sec as goal. Those that can, continue unbroken beyond 30 seconds)
Rest 2-3+ min as needed
***Note: if your gym doesn’t have rings or TRX, you can do this with DB’s
DB Rollouts
Pushups on DB’s
Plank on DB’s
———————
E. 2 Rounds:
Flat DB Flies x 15+ Reps
Rest 1 min
Lying Tricep Extensions x 12-18 Reps (with both hands on one DB)
Rest 1 min
Decline or GHD Sit-ups x 10-15 Reps
Rest 1 min
———————
Day 3 – REST DAY
———————
Day 4 – Full Lower Body (Quad focus) + Core
Part A and B repeat week to week. Track metrics
A. Back Squat
(choose LOW BAR or HIGH BAR and stay consistent week to week)
Build to one top set of 3 Reps (with 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 1 set of 2 reps @ 100% of top set
Then complete 1 set of 2 reps @ 90% of top set
OR choose a machine version (with slightly higher target rep range)
Whatever choice you make, stay consistent week to week
Hack Squat OR Other Squat Machine of choice
Build to one top set of 5-7 Reps (with 1 RIR)
Then complete 1 set of 5-7 Reps at 95-100% of top set
Then complete 1 set of 5-7 Reps at 85-90% of top set
———————
B. Choose Movement (stay consistent week to week)
Build to a TOUGH set of 8-10 Reps (same rep range we’ve been working in all cycle)
Make this a TOP set, with maybe 1 rep in reserve, with intention to “max” effort next week
Then complete 2-3 additional sets with just BW for 10-20 Reps
Make the movement harder on BW sets. Pause at contraction, slow negative, stretch at end range etc…
Weighted Hip Extensions
OR
45-Degree Hip Extension (add load as feasible)
OR
45-Degree Hip Extension + GHR finish (add load as feasible)
OR
Glute-Ham Raise (add load as feasible)
OR
Reverse Hyper (if available)
———————
C. Split Squat Dropset x 2 Rounds:
DB Split Squat (no elevation)(weak leg) x 8-12 Reps
Single Leg Leg Extensions x 8-12 Reps
Rest approx 2 min then repeat for strong leg
Then rest another 2-3 min before starting the second round
———————
D. As Many Rounds/Reps as Possible in 5 Minutes:
10 Reps Russian KBS (heavy but unbroken)
10 Reps Goblet Squats (same KB as swings)
10 Reps KB Sumo Deadlift (same KB as swings)
———————
E. Superset Movements x 2 Sets each:
Hanging Knee Raises x 8-12 Reps (weighted as feasible)
V-ups x 8-15 Reps (scale as Lying Leg Raises to meet rep range if needed)
Rest 2 min
———————
F. OPTIONAL; Time Permitting:
Standing Calf Raise Machine
3 x 10-15 Reps
*can complete these while resting between part E rounds if desired
———————
Day 5 – Full Upper Body
Parts A, B and C repeat week to week. Track metrics
A. Strict Overhead Press OR Machine Overhead Press (of choice)
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to one top set of 3 Reps (with 1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 1 set of 2 reps @ 100% of top set
Then complete 1 set of 2 reps @ 90% of top set
***If performing “machine Overhead Press” stay consistent week to week
Build to one top set of 5-7 Reps (with 1 RIR)
Then complete 1 set of 5-7 Reps at 95-100% of top set
Then complete 1 set of 5-7 Reps at 85-90% of top set
———————
B. Strict Pendlay Row OR T-Bar Machine OR Hammer Strength Row
(choose one and stay consistent week to week)
Build to one top set of 5-8 Reps (heavier than sets in prior weeks)
Then complete “backoff” sets of 10-12 reps and 12-15 Reps at decreasing weights
———————
C. Weighted Dips (or scaled with Assisted Dip Machine)
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to one top set of 3-6 Reps (with 1 RIR)
Then complete 2 sets with 90% of top set (rep target is the same as reps achieved on top set)
***Remember to take 90% of the total: BW + added weight)
———————
D. Superset x 2 sets each:
DB Lat Sweeps x 15-25 Reps
Machine-Assisted Pull-ups x 10-15 Reps
Rest 2-3 min
———————
E. Plate Curls
Accumulate 60 Reps as quickly as possible
Start with a set of 15 Reps unbroken
Anytime you stop to rest, you must complete:
Bench Dips OR Push-ups on DB handles x 8-15 Reps
Rest as long as needed to ensure a quality set of Plate Curls
———————
Day 6 – OPTIONAL Conditioning
A. AMRAP 2 min (Rest 3 min) x 4 sets:
3 Burpee DB Squat Clean Thrusters
12/8 Cal Row (male/female) OR 12 Shuttle Runs (30 ft each direction)
3 Burpee DB Squat Clean Thrusters
Max Reps Max Reps V-ups OR Clamshell Crunches in remaining time
———————
B. One Round:
Run 800m
Walk 400m
Run 400m
Walk 400m
Run 200m x 4 sets
Walk 200m between each
———————
C. Walk 15-20 min slow recovery
———————
[/wcm_restrict]