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This is Week 3 of the SECOND MESOCYCLE in the Power Building Program
Look to progress the REPEATING movements slightly, and exceed the performance from “week 3” 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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 93% 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)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 93% of top set
(Remember to take 93% 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. Barbell Hip Thrust OR Smith Machine Hip Thrusts (with or without band)
***Choose loading of approx 30-RM weight and use same weight for all sets
20 Reps
Rest 30-45s
15 Reps
Rest 30-45s
10 Reps
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D. Single-Leg Barbell RDL OR Smith Machine Single-Leg RDL
2 x 8-10 Reps per leg
First set light, second set challenging
Rest as needed between legs
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E. Helms Row
Reps 20-15-10 (increasing weight)
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F. EZ or Barbell Preacher Curls OR Machine Preacher Curl
Quickly find challenging weight for a set of 15 Reps
Rest a couple min
Then complete 5 Reps every 30 sec x 5-8 sets
(set ends when you fail to achieve 5 quality reps “on the 30-second mark”)
*Use same tempo of movement (deliberate and controlled) on all sets
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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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 93% of top set
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B. Incline DB Bench Press
Build to one TOP set of 4-6 Reps (1 RIR)
Then 2 x 6-8 @ reduced weight
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C. EMOM x 12 min (alternate arms each minute):
One Arm Cable Lateral Raise (with handle or ankle cuff on wrist if possible)
12-18 Rep range
Choose loading that allows for 16-18 on the first set and expect reps to decrease a bit set to set
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D. Alternate Movements x 2 sets each:
Pec Fly Machine x 12-15 Reps
Rest 1 min
Smith Machine Upright Rows x 10-15 Reps
Rest 1 min
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E. Superset Movements x 2 sets each:
Hinged Cable Pushdown x 10-15 Reps
Single DB Overhead Tricep Extension x 8-12 Reps
Rest 2 min
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F. Superset Movements x 2 sets each:
Ring or TRX Plank Sprawls x 6-12 Reps (elevate rings or go to knees for scaling)
Superset Decline Sit-ups (weighted as desired) x 10-15 Reps
Rest 2 min
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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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 93% 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 1-2 RIR)
Then complete 2 sets of 6-8 Reps @ 88-93% 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. 2 Rounds:
45 seconds of Alternating Front-Rack Lunges (Walking if possible)
Rest 15s
45 seconds of Russian KBS (heavy but unbroken)
Rest 15s
45 seconds of Front Squats (same bar as lunges)
Rest 15s
45 seconds of KB Sumo Deadlift (same KB as swings)
(stand on risers for added ROM as desired)
Rest 2-3+ min as needed
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D. Hanging Knee Raises (weighted as feasible)
Quickly build to tough set of 15 Reps
Then complete 3 sets of 8-10 Reps with same weight/difficulty
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E. EMOM x 6 min (alternating):
For each movement, target 10-15 Reps of quality movement
(approx 20-25s of work)
V-ups (scale as Lying Leg Raises)
Standing Calf Raise Machine
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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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 93% 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 @ 88-93% 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 1-2 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. Machine-Assisted Pull-ups
3 sets: Start at 20 Reps unbroken for first set
Rest only 60-90 seconds between sets and let reps decrease as fatigue accumulates
+ Superset the FINAL SET ONLY with:
Straight Arm Pulldowns x 12-20 Reps
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E. Superset Movements x 3 sets each:
Low Incline DB Flies x 12-18 Reps
Plate Curls x 15-20 Reps
Rest 2+ min
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Day 6 – OPTIONAL Conditioning
A. AMRAP 40 min (with mandatory rest periods throughout)
Run 200m
8 Burpee Suitcase KB Deadlift
4 High Box Jumps (step down)
Rest 60 seconds
8 Cal Bike OR 8 Shuttle Runs (30 ft each way)
16 KBS (overhead)
4 High Box Jumps (step down)
Rest 60 seconds
8 Cal Row OR 8 Shuttle Runs (30 ft each way)
4 Devils Press
4 High Box Jumps (step down)
Rest 60 seconds
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B. Walk 15-20 min slow recovery
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