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This is Week 2 of the Power Building Program
Please read the PowerBuilding BLOG to learn about this training cycle
It’s important to begin each mesocycle (4-5 week training period) with slightly less perceived effort and leave 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 is the most challenging.
You should add a small amount of weight to the REPEATING movements, or look to increase a rep wherever possible this week! Given that it’s “week 2,” we should still be targeting about 2 RIR.
RIR = “Reps in Reserve”
(If the programming calls for “3 reps with 2 RIR,” this means you *could* complete 5, but stop at 3)
Remember that it’s still progress if you REPEAT the prior weeks’ performance, but do it better!
It’s also worth noting that the percentages associated with the backoff sets will increase gradually over time; but even if the percentage stayed the same, progress would still occur as dictated by improvement on the top set.
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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 a solid 2 RIR)
Then complete 3 sets of 2 reps @ 85% of top set
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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 a solid 2 RIR)
Then complete 3 sets of 2 reps @ 85% of top set
(Remember to take 85% 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)
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C. Smith Machine Split Squat (with support leg up at top)
Reps 10-8-6 (increasing, per leg)
Start light so first set is mostly a warmup
Rest between legs as needed
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D. EMOM x 8 Min (alternating):
Both movements use rope on cable machine from top height
10-12 Reps Lying Cable Face Pulls
10-12 Reps Straight Arm Pulldown (with rope)
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E. EMOM x 8 min (alternating):
10-12 Reps DB Hammer Curls
10-12 Reps DB Spider Curls
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Day 2 – Upper Body Push + Core
Part A and B repeat week to week. Track metrics
A. Pause Bench Press OR Pause Machine Chest Press (of choice)
(choose; stay consistent week to week)
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 a solid 2 RIR)
Then complete 3 sets of 2 reps @ 85% of top set
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B. Incline DB Bench Press
Build to one TOP set of 4-6 Reps (2 RIR)
Then 1 x 6-8 at reduced weight
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C. Giant Set x 2 Rounds:
Face-Down Prone DB “Swings” x 20-30 Reps
DB Lateral Raises x 8-12 Reps (much lighter!)
Static Arm Lateral Hold x 60 seconds
(add 2.5 or 5# per hand if you think you can make it unbroken!)
Rest 3+ min between rounds
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D. Alternate Movements x 3 sets each:
EZ or Barbell Tricep Extensions x 8-10 Reps
Rest 1-2 min
EZ or Barbell Close-Grip Bench Press x 12-15 Reps (same weight as Tri Ext)
Rest 1-2 min
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E. 2 Rounds:
Rest minimally between movements
Decline Sit-ups (add weight as feasible) x 4-6 Reps (see note below)
DB Upright Rows x 12-18 Reps (target top of rep range)
Decline Sit-ups (add weight as feasible) x 10-12 Reps ***
DB Upright Rows x 12-18 Reps (target bottom of rep range)
Rest 2-3 min between rounds
Decline Sit-ups Info
Each rep with 3-sec pause at “mid rep” on both ascent and descent; so each rep is approx 8 seconds)
***Second set at normal speed (no pausing)
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Day 3 – REST DAY
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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 a solid 2 RIR)
Then complete 3 sets of 2 reps @ 85% 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 6 Reps (with solid 2 RIR)
Then complete 2 sets of 6-8 Reps @ 80% of top set
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B. Choose Movement (stay consistent week to week)
5 sets of 6-10 Reps
Once you can achieve all 5 sets in the 8-10 range, add weight on just the first 2 sets. Over the next couple weeks, match that loading on the other sets. Work towards all 5 sets achieving the 8-10 rep range with the new loading, then repeat process
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)
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C. 3 Rounds:
First round slightly lower effort, then 2 challenging rounds
Leg Extensions x 12-15 Reps
Rest 15-20 seconds
Walking Lunges (BW only; for speed) x Max Reps in 30-seconds
Rest 15-20 seconds
Goblet Squat x Max Reps in 30-seconds
Rest 2-3+ min between rounds as needed
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D. 2 Rounds Calf/Abs Sequence:
Can also do the Abs and calves as “separate parts” if desired
Ring or TRX “Knee-ins” OR Hanging Knee Raises x 10-15 Reps
Superset Decline Lying Leg Raises x 8-15 Reps
Rest 1-2 min
Single-Leg Calf Raise (Riser + DB) x 10-15 Reps (per leg)
Rest 1-2 min
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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 a solid 2 RIR)
Then complete 3 sets of 2 reps @ 85% of top set
***If performing “machine Overhead Press” stay consistent week to week
Build to one top set of 6 Reps (with solid 2 RIR)
Then complete 2 sets of 6-8 Reps @ 80% of top set
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B. Strict Pendlay Row OR T-Bar Machine OR Hammer Strength Row
(choose one and stay consistent week to week)
4 sets of 6-10 Reps
Once you can achieve all 4 sets in the 8-10 range, add weight on just the first 1-2 sets. Over the next couple weeks, match that loading on the other sets. Work towards all 4 sets achieving the 8-10 rep range with the new loading, then repeat process
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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 4-7 Reps (with a solid 2 RIR)
Then complete 3 sets of 10-20 Reps (BW only, or assisted as needed)
The goal will be to increase the Reps OR LOADING on the first set, and potentially the total number of reps achieved with BW each week (sometimes avoiding HARDEST set in the beginning will leave you fresh and have more to offer the last set)
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D. Bentover Cable Crossovers
Reps 20-15-10 (increasing)
+ 2 x 12-15 at the end (with same weight as first 15-rep set)
Rest 1-2 min between sets
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E. One-Arm DB Preacher Curl
1 x 10 (challenging, per arm)
Then, with lighter weight, complete Reps 15-12-9 “per arm”
Use the “15-rep” weight for all sets, and try to rest only while the opposite arm works
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Day 6 – OPTIONAL Conditioning
Complete on a running clock
Each set is a VERY HARD (almost all-out) EFFORT since the work-time is longer than the rest time
A. AMRAP 1 min (Rest 2 min) x 3 sets:
Row 12/9 cals (male/female)
Max Lateral Jumps over rower (NOT burpees, just jumping)
Rest till 15:00
B. AMRAP 2 min (Rest 3 min) x 3 sets:
Sprint 200m
Max Reps Burpee Box/Bench Jumps in remaining time
Rest till 35:00
C. AMRAP 1 min (Rest 2 min) x 3 sets:
15 unbroken Russian KBS (heavy)
Max Effort Bike in remaining time
D. Walk 15-20 min slow recovery as desired
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