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This is Week 4 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 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) 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 (0-1 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. 2 Rounds:
Both are “work rounds” so take a set or two and build to the challenging load for the day
For Bentover Row + RDL Complex:
One Rep = Bentover Row + stand + RDL + stand
Single Leg Curls (standing, lying, seated) x 10-20 Reps (weak leg)
Bentover Row + RDL Complex x 4-6 Reps
Single Leg Curls (standing, lying, seated) x 10-20 Reps (strong leg)
Bentover Row + RDL Complex x 4-6 Reps
Rest 2-3+ min
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3 sets: Start with 20 Reps unbroken first set
Rest 45 seconds, then achieve whatever you can.
Rest 45 seconds, go close to failure again
+ Superset the FINAL set ONLY with:
EZ or BB Spider Curls x 10-15 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 (0-1 rep from fail)
Rest a few minutes
3 sets of 4-8 Reps (at 93% of 5-rep set)
Rest 1-2 min b/w each
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C. Giant Set x 3 Rounds:
First round lighter, feel out movements and sequence
DB Lateral Raise (no loss of tension at bottom) x 12-20 Reps
Close-Grip Incline Bench Press x 12-20 Reps
Bentover Rear Delt Raises (pinkies up) x 12-20 Reps
Rest 2-3 min
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D. One Arm Cable Overhead Tricep Extensions
Quickly find weight for one challenging set of 15 Reps per arm
Rest 1-2 min
Then complete 8-10 Reps EMOM x 8 min @ same weight
(alternate arms each minute, such that each arm gets 4 sets across the 8-min EMOM)
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E. Plank on Rings (or TRX)
6 minute running clock to accumulate as much “HOLD TIME” as possible
Anytime you break, complete 10 Reverse Crunches before returning to Planking (clock keeps running)
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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 (0-1 rep from fail)
Rest a few minutes
3 sets of 4-8 Reps (at 93% 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. 4 Rounds:
Use approx 15-20 RM weight for Split Squats, and just try to keep moving
Hand Supported DB Rear Foot Elevated Split Squat x 6-10 Reps (weak)
Decline (weighted) Sit-ups x 6-10 Reps
Hand Supported DB Rear Foot Elevated Split Squat x 6-10 Reps (strong)
Decline (weighted) Sit-ups x 6-10 Reps
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D. Leg Extensions (pause contraction)
3 sets:
Start with a set of 12-15 Reps unbroken
Rest 20s and go for 6-12 more
Rest 20s then go for 4-8 more
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E. Single-Leg Calf Raise
Build to a top set of 8-10 Reps per leg
Then complete 2 sets of 15+ reps with 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 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 12-9-6-3 (starting start light and increasing each set)
The final set of 3 Reps should be a “3-RM” (final week before deload)
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C. Weighted Dips OR (weighted) Push-ups OR Assisted Dip Machine
Build to set of 5 Reps (0-1 rep from fail)
Rest a few minutes
3 sets of 4-8 Reps (at 93% of 5-rep set)
Rest 1-2 min b/w each
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B. Walk 15-20 min slow recovery
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