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This is Week 4 of the SECOND MESOCYCLE in the Power Building Program. This is the FINAL WEEK BEFORE DELOAD WEEK.
Look to progress the REPEATING movements slightly, and exceed the performance from “week 4” of the first mesocycle
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
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)
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 QUALITY 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps
First one at same weight as top set
Next two sets at 90-93% 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 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps
First two at same weight as top set
Final set at about 90% of top set
(Remember to take percentage of 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 2 Rounds
Both are “work rounds” so take a set or two and build to the challenging load for the day.
Rest as needed between movements, but keep as minimal as possible under constraints of commercial gym setup and equipment allocation.
Single-Leg LANDMINE Hip Thrust OR Single-Leg SMITH Machine Hip Thrust (weak side) x 15 Reps
Bentover Row + RDL Complex x 5 Reps
(One Rep = Bentover Row + stand + RDL + stand)
Single-Leg LANDMINE Hip Thrust OR Single-Leg SMITH Machine Hip Thrust (strong side) x 15 Reps
Bentover Row + RDL Complex x 5 Reps
Rest 2-3+ min
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D. Open Palm DB Curls
3 sets: Start with 20 Reps unbroken first set
Rest 45 seconds, then achieve whatever you can.
Rest 45 seconds, go close to failure again
+ Superset the FINAL set ONLY with:
EZ or BB Spider Curls x 10-15 Reps
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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 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps
First one at same weight as top set
Next two sets at 90-93% of top set
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B. Incline DB Bench Press
Build to one TOP set of 4-6 Reps (0-1 RIR)
Then 2 additional sets (with rest between):
10% less than top set for 4-6 Reps
20% less than top set till 0-1 RIR
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C. Giant Set x 3 Rounds:
First round lighter, feel out movements and sequence
Band Pull-Aparts OR Lying Cable Face Pulls x 15-20 Reps
Close-Grip Incline Bench Press x 12-20 Reps
Bentover Rear Delt Raises (pinkies up) x 15-20 Reps
Rest 2-3 min
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D. Seated EZ Overhead Tricep Extensions OR Kneeling Cable Tricep Extensions
Quickly find weight for one challenging set of 15 Reps
Then complete 8-10 Reps EMOM x 5 min @ same weight
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E. Plank on Rings (or TRX)
6 minute running clock to accumulate as much “HOLD TIME” as possible
Anytime you break, complete 10 Reverse Crunches before returning to Planking (clock keeps running)
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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 1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps
First one at same weight as top set
Next two sets at 90-93% 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 0-1 RIR)
Then complete 2 sets of 4-6 Reps @ same weight as 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. STOP Leg Extensions
Quickly build to tough weight for 8-10 Reps
Then complete sets of 10-15 and 15-20 Reps at decreasing weights
Rest approx 2 min between sets
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D. Work period for 90 seconds (Rest 2 min) x 4 sets:
Split Squat sets should be smooth and unbroken (approx 20-25 seconds per 10 reps)
Weights will prob be a lot lighter than you think after the Leg Extensions in Part C
One-Arm DB Rear-Foot Elevated Split Squat x 10 Reps (weak leg)
Decline/GHD Sit-ups x 10 Reps
One-Arm DB Rear-Foot Elevated Split Squat x 10 Reps (weak leg)
Decline/GHD Sit-ups x Max Reps in remaining time
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E. Single-Leg Calf Raise
Build to a top set of 8-10 Reps per leg
Then complete 2 sets of 15+ reps with BW only
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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 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps
First one at same weight as top set
Next two sets at 90-93% of top set
***If performing “machine Overhead Press” stay consistent week to week
Build to one top set of 6 Reps (with 0-1 RIR)
Then complete 2 sets of 4-6 Reps at same weight as 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 0-1 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. Strict Pull-ups and/or Machine-Assisted Pull-ups
Build QUICKLY up to a challenging set of 6 Reps (hardest variation possible)
Then complete sets of 12-15 and 15-20 Reps at decreasing difficulties
Ok to stay a bit shy of failure on higher rep sets with focus on MMC with lats
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E. DB Fly/Press Hybrid OR Pec Fly Machine
1 x 12-15 (tough set)
+ Superset with MAX UNBROKEN Push-ups
Push-ups @ 20X0 tempo (no pause at top of rep, 2 sec lowering phase)
(elevate hands as needed to ensure 6+ reps unbroken)
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F. DB Preacher “Hammer” Curls
50 Reps as in as few sets as possible.
Start with a tough set of 15-20 Reps unbroken
Rest 45 seconds anytime you break a set
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Day 6 – OPTIONAL Conditioning
A. Row or Bike x 15 Minutes for max Calories or distance achieved
At the 5:00 mark and 10:00 mark, stop Bike/Row (but time continues to run)
And you must complete the below sequence before returning to Bike/Row
8 Burpee Deadlifts (with DB/KB in each hand)
40 Air Squats
4 Burpee Deadlifts
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B. Running (treadmill or outside) x 5 Rounds:
2 min hard effort
2 min slow effort (like walking)
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C. Walk 15-20 min slow recovery
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