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This is Week 4 of the THIRD AND FINAL MESOCYCLE; Which means that this is the FINAL WEEK in the Powerbuilding 2.0 Training cycle.
Next week will be a DELOAD / INTRO week for the new cycle!
The REPEATING MOVEMENTS will now be in a TESTING PERIOD, where we will build methodically to a top SINGLE REP for many of the big compound lifts.
Best practice approach for building to TOP SINGLE REP:
(All percentages are estimates based on your GOAL WEIGHT for the top single)
50% x 5-8
60% x 3-5
70% x 1-2
80% x 1
90% x 1
95% x 1
100% x 1
102%…
104%….
etc…
The assistance lifts, which are not conducive to a 1-RM effort, will be testing a low rep range that is still safe and effective for the given movement pattern.
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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 TOP SINGLE REP (following protocol at top of week write-up)
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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 TOP SINGLE REP (following protocol at top of week write-up)
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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 (~0 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. Bentover Row + RDL Complex
Build to a TOP SET of 5 Reps
(One Rep = Bentover Row + stand + RDL + stand)
Rest a few minutes and decrease the weight by 30-40%
Complete 2 sets of a challenging # of reps with the reduced weight
(prioritize mind-muscle connection and perfect execution over “total reps achieved”)
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D. B-stance Barbell Hip Thrust OR B-stance SMITH Machine Hip Thrust
Build to a top set of 6-8 Reps PER GLUTE
Start with weak side and rest as needed between glutes
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1 x 8-12 (warm-up)
1 x 6-8 Reps (challenging)
1 x 8-12 Reps (reduced weight)
1 x 12-15+ Reps (mind-muscle connection; much lighter)
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F. EZ or BB Spider Curls OR Cable Spider Curls
1 x 12-15+ Reps
+ Rest 30 seconds
Then go again to 0-1 RIR (Expect 40-60% of the reps from first set)
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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 TOP SINGLE REP (following protocol at top of week write-up)
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B. Incline DB “Anterior Delt” Press
Build to set of 5 Reps (to technical failure)
Rest a few minutes
Then complete 2 additional sets with the same weight (goal for 3-4 reps on each set)
Rest ~2 min b/w each
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C. Shoulder Giant Set x 2 work Rounds:
1 warm-up round if needed prior to 2 work sets
VIDEO DEMO OF ENTIRE COMPLEX
Bentover Y-Raises (lightest) x 10-15 Reps
DB Lateral Raises (moderate weight) x 10-15 Reps
Standing DB OHP (heaviest) x 10-15 Reps
Rest 2-3 min
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D. Superset x 2 sets each:
Expect weight reduction or massive decline in reps for second set of CGBP
Close-Grip Incline Bench Press x 8-12 Reps
Rest 15-20 seconds just to reduce weight (prob 50%+ reduction)
Incline EZ or Barbell Tricep Extensions x Max Reps unbroken
Rest 2-3 min
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E. Reverse Crunches OR Reverse Crunches (on leg curl machine)
Tabata Protocol = 8 sets of 20 sec on, 10 sec off
+ Superset the FINAL SET ONLY with:
Plank on Rings (OR TRX) x 1-2 minutes TOTAL TIME
(complete two minutes accumulated time if you can make one-minute unbroken. Otherwise, break as needed and stop at the one-min mark of accumulated time)
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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 TOP SINGLE REP (following protocol at top of week write-up)
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B. Weighted Hip Extension (variations below)
Build to set of 5 Reps (to technical failure of “Full ROM”)
Rest a few minutes
Then complete 2 sets of 8-10 Reps with the same weight as the 5-Rep set
*You should expect to get 3-5 “full ROM” reps, then finish the set to 8-10 reps, by completing “max effort partial reps” (essentially trying as hard as you can to make a full rep, but being unable to do so, due to accumulated fatigue).
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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C. DB Walking Lunges (held by side)
After 1-2 progressively heavier sets, select a weight that you feel would challenge you to take 16-20 steps (8-10 per leg). Do not actually complete this heavy set.
Then complete ONE SET of as many steps as you can make unbroken (with pre-determined weight)
Did you exceed your initial estimation?
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D. Superset x 2 sets each:
Leg Extensions (pause contraction) x 8-12 Reps
Jumping Air Squats x 6-10 Reps
(with a 3-4 second negative/lowering on each rep)
Rest 2-3 min
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E. GHD/Decline Sit-ups
5-6 Rounds:
20 seconds on, 40 seconds off
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F. Single-Leg Calf Raise
Dropset x 2 sets per leg.
Complete 8-10 Reps (heavy) on one leg. Immediately drop the weight, and continue for an additional 8-10 Reps on the same leg. Rest as needed before moving to next leg.
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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 TOP SINGLE REP (following protocol at top of week write-up)
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Build to set of 2 Reps (to technical failure)
Rest a few minutes
Then complete sets of 4, 6 and 8 reps (decreasing weight each set)
All sets to technical failure
Rest ~2 min b/w each
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C. Weighted Dips OR (weighted) Push-ups OR Assisted Dip Machine
Build to set of 5 Reps (to technical failure)
Rest a few minutes
Then complete 2 additional sets with the same weight (goal for 3-4 reps on each set)
Rest ~2 min b/w each
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D. Every 2:30 complete a “superset” x 5 Rounds:
If the superset takes you 75 seconds, you will get 75 seconds of rest
Note that is not meant to be “fast, sloppy reps” but rather just create a stress effect from shorter rest periods (still with deliberate/quality movement)
6-8 Reps Strict Pull-ups or Machine-Assisted Pull-ups
8-10 Reps DB Fly/Press Hybrid OR Pec Fly Machine
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E. Contract/Contract/Stretch x 2 Rounds
DB Preacher “Hammer” Curls x 8-12 Reps (focus on contraction)
Rest 2 min
Incline DB Curls x 10-15 Reps (focus on stretch)
Rest 2 min
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Day 6 – OPTIONAL Conditioning
A. AMRAP 12 min:
100 Shuttle Runs (30 ft each way; “there and back” = 2 reps)
Max Reps Devils Press in remaining time
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B. AMRAP 10 min:
Run 1 mile (adjust length to approx 7-8 min total time)
Max Reps Russian KBS in remaining time
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C. AMRAP 8 min:
Run 1200m (adjust length to approx 5-6 min total time)
Max distance Farmers Walk (50% of BW in each hand)
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D. Walk 10-15 min cooldown/recovery as desired
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Day 7 – REST DAY
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