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This is Week 2 of the SECOND MESOCYCLE in 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 4-RM load; ~3 Reps from fail)
Rest a few minutes
3 sets of 4 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 4-RM load; ~3 Reps from fail)
Rest a few minutes
3 sets of 4 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 (~2 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. Single Leg Curls (standing, lying, seated)
Reps 20-15-12 (increasing weight)
Rest 1 min between legs
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D. Seated Cable Row
Reps 25-20-15-10
Increasing weight each set
Rest 1-2 min between sets
+ Superset the FINAL set with:
DB Pullovers
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E. Superset x 2 sets each:
Seated DB Hammer Curls x 10-15 Reps
Superset DB Spider Curls x 10-15 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 (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 (~2 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. Giant Set x 2 Rounds:
Face-Down Prone DB “Swings” x 20-30 Reps
DB Arnold Press x 8-12 Reps
Face-Down Prone DB “Swings” x 50-60% of reps from first set
Rest 2-3 min
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D. Over the Shoulder Cable Tricep Extension
1 warm-up set x 8-12 Reps
3 work sets x 12-20 Reps
Rest mostly while the opposite arm is working
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E. AMRAP 90 sec (Rest 2 min) x 2 Rounds:
8-10 Reps One Arm DB Hang High Pull (weak arm)
8-10 Reps One Arm DB Hang High Pull (strong arm)
Max Reps Plank Hand Walkouts in remaining time
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F. Sit-ups (Decline for Advanced)
One set of Max reps in 60 seconds
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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 (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 (~2 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. Leg Extensions
Reps 12-16-20 (decreasing weight each set)
+ Superset the FINAL SET ONLY with:
Max Air Squats in 20 seconds (go for speed!)
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D. 3 Rounds:
First round more casual, just sort of feel out movements, lower effort.
Then 2 hard effort work rounds
Hanging Knee Raises x 10-15 Reps
Split Squat (no elevation, BW only) x Max Reps in 30 seconds (weak leg)
Split Squat (no elevation, BW only) x Max Reps in 30 seconds (strong leg)
Decline Lying Leg Raises x 8-12 Reps
Rest 2 min
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E. Smith Machine Calf Raises
Reps 15-12-9 (increasing weight)
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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 (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 ~5 rep max weight for this week (1-2 RIR)
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C. Weighted Dips OR (weighted) Push-ups OR Assisted Dip Machine
Build to set of 5 Reps (~2 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. Press Around (clavicular)
4 sets: Start with a challenging set of 20 Reps
Rest 60s; expect reps to drop significantly each set
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E. One-Arm DB Preacher Curl
For each arm, starting with the weak arm:
Build to a TOP SET of 8-10 Reps
Backoff set of 12-15 Reps
Backoff set of 15-20 Reps (lighter)
Rest as needed between arms to optimize performance!
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Day 6 – OPTIONAL Conditioning
A. AMRAP 12 min:
100m Farmers Walk (heavy DB/KB per hand)
10 Box Step-ups (holding ONE of the FW weights anyhow)
10 Cal Row
10 Burpees Over Rower
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B. Bike, Run or Row x 12 minutes at steady but challenging pace
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C. Walk 15-20 min slow recovery as desired
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