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This is Week 3 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.
The REPEATING MOVEMENTS “single reps” are continuing to progress in load, eventually finishing higher than we’ve hit in the first two mesocycles.
NEXT WEEK WILL BE TESTING / ASSESSMENT WEEK!
Follow the designated RIR this week to ensure you are in a good place to set some new PR’s next week!
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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 2-RM load; ~1 Rep from fail)
Rest a few minutes
2 sets of 2 Reps (93% 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 2-RM load; ~1 Rep from fail)
Rest a few minutes
3 sets of 2 Reps (93% 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 (~1 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. Barbell Hip Thrust (10s iso hold)
(can also use Smith machine or other hip thrust machine of choice)
3 sets of 2 Reps increasing weigh to reach a max set of 2 Reps
Immediately after each set, complete:
Helms Row x 15+ Reps (light weight, mind-muscle focus)
Rest as needed before each Hip Thrust set
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D. Seated Leg Curl OR Lying Leg Curl
One set of a tough 10-15 Reps
Then 60% of that number completed every min for 4 minutes
(i.e. if you made 15 Reps on top set, you would do 9 reps EMOM x 4 min)
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E. EZ or Barbell Preacher Curls OR Machine Preacher Curls
1 x 12-15 (light, warmup)
1 x 8-10 (heavy, challenging)
1 x 15+ Reps (lighter)
***Immediately after final set, complete:
Rest 15-20 seconds
4-6 Reps
Rest 15-20 seconds
4-6 Reps
Rest 15-20 seconds
4-6 Reps
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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 2-RM load; ~1 Rep from fail)
Rest a few minutes
3 sets of 2 Reps (93% 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 (~1-2 reps from fail)
Rest a few minutes
3 sets of 4-6 Reps (at 93% of 5-rep set)
Rest 1-2 min b/w each
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C. One Arm Cable Lateral Raise (behind back)
1-2 warm-up sets per arm, then:
3 sets x 8-15 Reps per arm
Rest 30-60 seconds between arms
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D. Mechanical Dropset x 2 Rounds:
This means to go from the hardest movement to the easiest, using the same difficulty level throughout (i.e. leave the rings at the same position/height, or stay on your knees the whole time)
Ring or TRX Plank Sprawls x 8-15 Reps (elevate rings or go to knees for scaling)
Push-ups on Rings x tough # of Reps
Plank on Rings x 30-60 seconds accumulated time
(If you need to break, target 30-sec as goal. Those that can, continue unbroken beyond 30 seconds)
Rest 2-3+ min as needed
***Note: if your gym doesn’t have rings or TRX, you can do this with Bodyweight and DB’s
Plank Hand Walkouts
Pushups on DB’s
Plank on DB’s
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E. 2 Rounds:
Flat DB Flies x 15+ Reps
Rest 1 min
Lying DB Tricep Extensions x 12-18 Reps
Rest 1 min
Decline or GHD Sit-ups x 10-15 Reps
Rest 1 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 2-RM load; ~1 Rep from fail)
Rest a few minutes
3 sets of 2 Reps (93% 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 (~1 rep from fail)
Rest a few minutes
3 sets of 4-6 Reps (at 95% 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. Single Leg Quad Superset x 2 Rounds:
Single Leg Extensions x 10-15 Reps
DB Split Squat (no elevation) x 8-12 Reps (same leg)
Rest approx 2 min then repeat for opposite leg
Then rest another 2-3 min before starting the second round
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D. As Many Rounds/Reps as Possible in 5 Minutes:
10 Reps Russian KBS (heavy but unbroken)
10 Reps Goblet Squats (same KB as swings)
10 Reps KB Sumo Deadlift (same KB as swings)
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E. Superset Movements x 2 Sets each:
Hanging Knee Raises x 8-12 Reps (weighted as feasible)
V-ups x 8-15 Reps (scale as Lying Leg Raises to meet rep range if needed)
Rest 2 min
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F. OPTIONAL; Time Permitting:
Standing Calf Raise Machine
3 x 10-15 Reps
*can complete these while resting between part E rounds if desired
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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 2-RM load; ~1 Rep from fail)
Rest a few minutes
3 sets of 2 Reps (93% 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)
Target ~1 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 (~1-2 reps from fail)
Rest a few minutes
3 sets of 4-6 Reps (at 93% of 5-rep set)
Rest 1-2 min b/w each
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D. Superset x 2 sets each:
Straight Arm Pulldowns x 12-20 Reps
Machine-Assisted Pull-ups x 8-15 Reps
Rest 2-3 min
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E. Seated Cable Curls
Accumulate 60 Reps in as few sets as possible
Start with a set of 15 Reps unbroken
Anytime you stop to rest, you must complete:
Tricep Pushdowns x 12-20 Reps
Rest as long as needed to ensure a quality set of Cable Curls
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Day 6 – OPTIONAL Conditioning
A. AMRAP 2 min (Rest 3 min) x 3 sets:
3 Burpee DB Squat Clean Thrusters
12/8 Cal Row (male/female)
3 Burpee DB Squat Clean Thrusters
Max Reps Max Reps V-ups OR Clamshell Crunches in remaining time
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B. One Round:
Run 800m
Walk 400m
Run 400m
Walk 400m
Run 200m x 4 sets
Walk 200m between each
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C. Walk 15-20 min slow recovery
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Day 7 – REST DAY
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