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This is Week 3 of the Powerbuilding 2.0 Training cycle. Please read the linked Blog to learn more about the current programming.
You’ll notice that there many of the REPEATING MOVEMENTS have “single reps” that are increasing in load week to week. This is 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.
Furthermore, these top singles create comfort and familiarity with the PROCESS of mentally preparing and addressing the bar for single rep sets. This should have positive correlation to setting a PR during testing weeks.
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 3-RM load; ~2 Reps from fail)
Rest a few minutes
3 sets of 3 Reps (85% 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 3-RM load; ~2 Reps from fail)
Rest a few minutes
3 sets of 3 Reps (85% 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 rep 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. Superset x 2 work sets each:
1-2 warm-up sets prior as needed
Single leg Leg Curl x 10-20 Reps (seated/standing/lying)
Rest 10-15 sec for transition
B-stance DB RDL x 5-8 Reps (same leg as banded leg curl)
Rest 2 min
Then repeat for OPPOSITE LEG
Rest 2 min then return to initial leg for second set
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D. Alternate Movements x 3 Rounds:
First round lighter then final two rounds with same challenging load
Barbell Hip Thrust (or glute machine of choice) x 10-15 Reps
Rest 1-2 min
Prone DB Row OR Chest Supported Machine Row (of choice) x 6-10 Reps
Rest 1-2 min
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E. Alternate Movements x 2 Rounds:
Both rounds with challenging loading in rep range
Rest 1-2 min between each
EZ or Barbell Preacher Curls x 12-15 Reps
Alternating DB Hammer Curls x 16-24 Reps (8-12 per arm)
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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 3-RM load; ~2 Reps from fail)
Rest a few minutes
3 sets of 3 Reps (85% 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 rep 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. EMOM x 20 min Cable Circuit (alternating):
For all movements, choose weight for a set of 15-20 reps.
Fatigue will accumulate quickly
One-Arm Cable Kickback x 10-12 Reps (weak arm)
One-Arm Cable Kickback x 10-12 Reps (strong arm)
Leaning Cable Lateral Raise x 10-12 Reps (weak arm)
Leaning Cable Lateral Raise x 10-12 Reps (strong arm)
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D. Superset Movements x 2 sets each:
Flat DB Fly/Press Hybrid OR Pec Fly Machine x 12-15 Reps
Decline and/or weighted Sit-ups x 10-15 Reps
Rest 2 min
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E. Superset Movements x 2 sets each:
Hang High Pulls or Smith Machine Upright Rows x 10-15 Reps
Barbell Ab Rollouts x 6-12 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 single rep (at 3-RM load; ~2 Reps from fail)
Rest a few minutes
3 sets of 3 Reps (85% 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 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. Alternating Front-Rack Lunges (Walking if possible) x 3 sets
Start with a tough set of 24-30 steps (12-15 per leg)
Expect the reps to drop set to set
Rest 2-3 min between sets
+ Superset the FINAL SET ONLY with:
Front Squats (go directly into it after lunges) x Max Reps in 30 seconds
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D. 2 Rounds:
Rest minimally; only as needed to ensure quality reps (unbroken is not required)
30 V-ups (scale as Lying Leg Raises)
25 Calf Raises (deficit, BW)
20 Jumping Air Squats
15 Russian KBS (heavy)
10 Hanging Knee Raises (weighted as feasible)
Rest 3 min between rounds
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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 3-RM load; ~2 Reps from fail)
Rest a few minutes
3 sets of 3 Reps (85% of single rep)
Rest 2 min b/w each
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Reps 12-9-6-3 (starting start light and increasing each set)
The final set of 3 Reps should be at ~4 rep max weight for this week (1 RIR)
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C. Weighted Dips OR (weighted) Push-ups OR Assisted Dip Machine
Build to set of 5 Reps (~1 rep 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. Superset x 2 sets each:
Straight Arm Pulldowns x 12-20 Reps
Rack Pull-ups OR Assisted Machine Pull-ups x 8-12 Reps (see videos below)
Rest 2-3 min
PULL-UP OPTIONS:
Machine-Assisted Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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E. One-Arm DB Bench Press (alternating)
3 sets increasing weight
Find a TOUGH set of 12-16 Reps (6-8 per arm)
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F. Incline DB Curls OR Face Away Cable Curls
3 sets increasing weight
Find a TOUGH set of 8-12 Reps
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Day 6 – OPTIONAL Conditioning
A. AMRAP 2 min (Rest 3 min) x 3 sets:
10 Burpee DB Squat Cleans
Max Shuttle Runs in remaining time (30ft or 10m each way)
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B. 3 Rounds, where each round must be the same pace as the other rounds
For those without Rower access, Run 1.5 miles (2400m) at consistent/steady pace throughout
30/20 Cal Row (male/female)
Run 400m
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C. Walk 15-20 min slow recovery
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Day 7 – REST/Walk
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