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This is Week 2 of the SECOND MESOCYCLE in the Power Building Program
Look to progress the REPEATING movements slightly, and exceed the performance from “week 2” of the first mesocycle
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 can learn more about this process of increasing PERCEIVED EFFORT in this Instagram post
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 @ 88% 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 1-2 RIR)
Then complete 3 sets of 2 reps @ 88% of top set
(Remember to take 88% 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. Alternate Movements x 3 sets each:
Alternating Single Leg Curls (Seated or Lying) x Reps 30-24-16 (15-12-8 per leg, increasing)
Rest 1-2 min
Banded DB Pullover OR Straight Arm Pulldown (with rope) x Reps 25-20-15 (increasing weight)
Rest 1-2 min
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D. Cable Curls (between legs)
3 x 10-15 Reps
+ Superset the FINAL SET ONLY with:
Standing DB Hammer Curls x 6-10 Reps
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E. Lying Cable Face Pulls
Complete a tough set of 15 Reps
Then complete 10 Reps EMOM x 5 min (same weight as 15-rep set)
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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 a solid 2 RIR)
Then complete 3 sets of 2 reps @ 88% of top set
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B. Incline DB Bench Press
Build to one TOP set of 4-6 Reps (1-2 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 Arnold Press x 8-12 Reps
Face-Down Prone DB “Swings” x 50-60% of reps from first set
Rest 2-3 min
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D. Superset Movements x 3 sets each:
Warm-up to the top set of 10 for Tricep Ext before doing Cable pushdowns
EZ or Barbell Tricep Extensions x Reps 10-15-20 (decreasing weight)
Rest 1-2 min
Cross-Body Cable Pushdowns x 12-18 Reps
Rest 2-3 min before going back to Tricep Ext
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E. 2 Rounds:
8-10 Reps One Arm DB Hang High Pull (weak arm)
8-10 Reps One Arm DB Hang High Pull (weak arm)
8-10 Reps DB Ab Rollouts in remaining time
(roll less distance out if needed to scale movement)
Rest 2-3 min
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F. Sit-ups (Decline for Advanced)
One set of Max reps in 60 seconds
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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 @ 88% 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 @ 83% 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. Leg Extensions
Reps 12-16-20 (decreasing weight each set)
+ Superset the FINAL SET ONLY with:
Max Air Squats in 20 seconds (go for speed!)
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D. 3 Rounds:
First round more casual, just sort of feel out movements, lower effort, then 2 hard effort rounds
Ring or TRX “Knee-ins” OR Hanging Knee Raises x 10-15 Reps
Split Squat (no elevation, BW only) x Max Reps in 30 seconds (weak leg)
Split Squat (no elevation, BW only) x Max Reps in 30 seconds (strong leg)
Decline Lying Leg Raises x 8-15 Reps
Rest 2 min
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E. Smith Machine Calf Raises
Reps 15-12-9 (increasing weight)
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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 with 1-2 RIR)
Then complete 3 sets of 2 reps @ 88% of top set
***If performing “machine Overhead Press” stay consistent week to week
Build to one top set of 6 Reps (with 1-2 RIR)
Then complete 2 sets of 6-8 Reps @ 83% 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. Low to High Cable Fly
4 sets: Start with a challenging set of 20 Reps
Rest 60s; expect reps to drop significantly each set
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E. One-Arm DB Preacher Curl
For each arm, starting with the weak arm:
Build to a TOP SET of 8-10 Reps
Backoff set of 12-15 Reps
Backoff set of 15-20 Reps (lighter)
Rest as needed between arms to optimize performance!
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Day 6 – OPTIONAL Conditioning
A. AMRAP 16 min:
Run 400m
10 Step-ups (holding 1 DB/KB as desired)
20 Cal Row
10 Burpees Over Rower
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B. Bike, Run or Row x 8 minutes at steady but challenging pace
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C. Walk 15-20 min slow recovery as desired
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