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This is Week 1 of the THIRD AND FINAL MESOCYCLE in the Powerbuilding 2.0 Training cycle.
Please read the linked Blog to learn more about the current programming.
After DELOAD WEEK, recovery should be solid and ready to continue progressing.
The REPEATING MOVEMENTS “single reps” are continuing to progress in load, eventually finishing higher than we’ve hit in the first two mesocycles.
In the earlier stages, these single reps are about preparing the CNS (central nervous system) for the work ahead. Going HEAVIER than the work sets will make those weighs feel lighter as “backoff” sets.
As we move through the mesocycle, these single reps will become the work sets, and we’ll drop the rep work completely on many of the movements that are conducive to it.
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving 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 (before deload) is the most challenging.
This usually means starting movements at 1-4 reps from failure (depending on the movement), and then adding reps and/or weight week to week, so that you are training at technical failure for the final week before deload.
Look for the REPS IN RESERVE (RIR) designation next to each repeating movement.
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Day 1 – Lower Posterior and Upper Body Pull
Part A and B repeat week to week. Track metrics
A. Deadlift
(Sumo OR Trap Bar also acceptable)
Reset briefly on ground b/w reps
Build to single rep (at 4-RM load; ~3 Reps from fail)
Rest a few minutes
3 sets of 4 Reps (87.5% of single rep)
Rest 2 min b/w each
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B. (weighted) Pull-ups OR Weighted “negatives” (lowers)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
Build to single rep (at 4-RM load; ~3 Reps from fail)
Rest a few minutes
3 sets of 4 Reps (87.5% of single rep)
Rest 2 min b/w each
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If you cannot yet perform Pull-up Lowers in 5-6 seconds per rep then use below scales.
If using below scales, follow rep scheme:
3 sets of 5-8 Reps (~2-3 reps from failure)
Machine-Assisted Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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C. 4 Rounds:
Build in weight first 2-3 Rounds, then 1-2 Rounds at heaviest loading
Rear-Foot Elevated DB RDL x 10-15 Reps (weak)
Rest 1 min between legs
Concentration Curls x 12-18 Reps
Rest 30-60 sec between arms
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D. Alternate Movements x 3 sets each:
First set warm-up, then 2 tough work sets each
Seated Leg Curl OR Lying Leg Curl x 12-18 Reps
Rest 1-2 min
Prone DB Row OR Chest Supported Machine Row (of choice) x 12-18 Reps
Rest 1-2 min
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Day 2 – Upper Body Push + Core
Part A and B repeat week to week. Track metrics
A. Pause Barbell Bench Press
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to single rep (at 4-RM load; ~3 Reps from fail)
Rest a few minutes
3 sets of 4 Reps (87.5% of single rep)
Rest 2 min b/w each
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B. Incline DB “Anterior Delt” Press
Build to set of 5 Reps (~3 reps from fail)
Rest a few minutes
3 sets of 6-8 Reps (at 85% of 5-rep set)
Rest 1-2 min b/w each
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C. Pre-Exhaust Superset x 3 sets each:
DB Lateral Raises x 10-15 Reps
Strict Barbell Upright Rows x 8-12 Reps
Rest 2-3 min
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D. Pre-Exhaust Superset x 3 sets each:
Cross Cable Tricep Pushdowns x 15-20 Reps
Tricep Push-ups x 2-3 RIR (goal for 6-12 Reps)
Rest 2-3 min
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E. Superset Abs/Core Movements x 3 sets each:
V-ups x 12-20 Reps (scale as Lying Leg Raises)
Heavy Russian Twists x 12-20 Reps (6-10/side)
Rest 2-3 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 single rep (at 4-RM load; ~3 Reps from fail)
Rest a few minutes
3 sets of 4 Reps (87.5% of single rep)
Rest 2 min b/w each
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B. Weighted Hip Extension (variations below)
Build to set of 5 Reps (~3 reps from fail)
Rest a few minutes
3 sets of 6-8 Reps (at 85% of 5-rep set)
Rest 1-2 min b/w each
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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C. Giant Set x 2 Rounds:
This is gonna hurt quite a bit. Stay focused on quality form, and push through the burn to that rest period awaiting you between rounds!
Hack Squat OR Leg Press x 12-18 Reps @ 20X0 tempo (no pause at top)
Jumping Lunges x 12-20 Reps (6-10/leg)
Air Squats x 12-20 Reps @ 20X0 tempo (this means controlled descent and no pause at top!)
Rest 3+ min between rounds
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D. Alternate Movements each minute x 10 Minutes
Goal to work for 20-25 seconds and rest for 35-40 seconds each minute
Min 1: Hanging Oblique Knee Raise x 12-20 Reps (6-10/side)
Min 2: Decline Sit-ups x 8-12 Reps (add weight as feasible)
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E. Single-Leg Calf Raise (Riser + DB)
1 x 8-10 (challenging, heavy)
1 x 12-15 (moderate)
1 x 15-20 (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
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to single rep (at 4-RM load; ~3 Reps from fail)
Rest a few minutes
3 sets of 4 Reps (87.5% of single rep)
Rest 2 min b/w each
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Reps 10-8-6-4-2 (starting start light and increasing each set)
*Prior meso was 12-9-6-3, so you should already be starting heavier for each set in sequence.
Target ~3 RIR for the final set of 2 reps
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C. Weighted Dips OR (weighted) Push-ups OR Assisted Dip Machine
Build to set of 5 Reps (~3 reps from fail)
Rest a few minutes
3 sets of 6-8 Reps (at 85% of 5-rep set)
Rest 1-2 min b/w each
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D. Alternate Movements x 5 sets each:
Reps 20-15-10-15-20 (increasing then decreasing weights for each movement)
*Try to use the SAME WEIGHTS in building, as you do in descending (I.e. 20-rep sets are both with the same weight; meaning you should stay a bit shy of fatigue on the “building” portion)
DB Fly/Press Hybrid OR Cable Fly/Press
Rest 1-2 min
Standing Curl (EZ or BB)
Rest 1-2 min
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Day 6 – OPTIONAL Conditioning
A. AMRAP 3 min (Rest 1 min) x 4 sets:
The rest is “insufficient” for recovery. It will be extremely difficult to avoid the redline if you don’t pace to a sustainable output level.
3 Burpee Box Jumps
6 Shuttle Runs (30 ft each direction) “there and back” = 2 reps
9 Sit-ups
12 Air Squats
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B. 2 Rounds:
Each round quickly, with 3 min rest between rounds
Run 200m
15 Russian KBS (unbroken)
Row 300m
30 Lateral Jumps over Rower
Rest 3 min between rounds
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C. Walk 15-20 min slow recovery
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Day 7 – REST/Walk
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