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This is Week 1 of the Power Building Program
Please read the PowerBuilding BLOG to learn about this training cycle
It’s important to begin each mesocycle (4-5 week training period) with slightly less perceived effort and leave 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 is the most challenging.
RIR = “Reps in Reserve”
(If the programming calls for “3 reps with 2 RIR,” this means you *could* complete 5, but stop at 3)
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Day 1 – Lower Posterior and Upper Body Pull
Part A and B repeat week to week. Track metrics
A. Deadlift
Reps performed with STOP briefly on ground, providing time to reset and ensure optimal movement pattern
Build to one top set of 3 Reps (with a solid 2 RIR)
Then complete 3 sets of 2 reps @ 85% of top set
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B. Weighted Pull-ups (@21X0) (Scaling below)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
Build to one top set of 3 Reps (with a solid 2 RIR)
Then complete 3 sets of 2 reps @ 85% of top set
(Remember to take 85% of the total: BW + added weight)
SCALING:
Weighted “negatives” (lowers)
4 sets of 3 Reps
Use heaviest weight to start, and lower weight set to set as needed to ensure QUALITY
***Prioritize the portion of the movement where you STRUGGLE the most. Really make sure you take 3-4 seconds to lower through that top part of the rep (and obviously keep control throughout the entire lowering process) (total time should be around 5-6 seconds per rep)
If you cannot yet perform Pull-up Lowers in 5-6 seconds per rep then use:
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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C. 5 Rounds:
Rest just long enough to ensure UNBROKEN quality sets
10-12 Ring Rows (with 15+ rep difficulty)
8-12 Single-Leg DB RDL (with 15+ rep weight)
8-12 Barbell Hip Thrusts (with 15+ rep weight)
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D. 4 Rounds:
light weight, unbroken sets, minimal rest, focus on mind-muscle connection (MMC)
Incline DB Curls x 10-15 Reps
Incline Prone Rear Delt Flies x 12-20 Reps
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Day 2 – Upper Body Push + Core
Part A and B repeat week to week. Track metrics
A. Pause Bench Press
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to one top set of 3 Reps (with a solid 2 RIR)
Then complete 3 sets of 2 reps @ 85% of top set
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B. Incline DB Bench Press
Build to one TOP set of 4-6 Reps (2 RIR)
Then 1 x 6-8 at reduced weight
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C. 3 Rounds:
Use same weight for all exercises
10 DB Lateral Raises
10 DB Upright Rows
10 DB Overhead Press
Rest 1-2 min after each round
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D. Alternate Movements x 2 sets each:
First round lighter, then one heavier set each
One-Arm KB Tate Press x 8-15 reps per arm
Rest 1-2 min
Banded Pushdowns x 12-20 Reps
Rest 1-2 min
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E. 2 Rounds:
Each movement is for MAX REPS in 30 seconds
Tricep Push-ups (on barbell, or just narrow-grip on ground)
Rest 15s
V-ups (scale as Lying Leg Raises)
Rest 15s
Heavy Russian Twists (medball or DB)
Rest 1-2 min between rounds
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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 one top set of 3 Reps (with a solid 2 RIR)
Then complete 3 sets of 2 reps @ 85% of top set
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B. Choose Movement (stay consistent week to week)
5 sets of 6-10 Reps
Once you can achieve all 5 sets in the 8-10 range, add weight on just the first 2 sets. Over the next couple weeks, match that loading on the other sets. Work towards all 5 sets achieving the 8-10 rep range with the new loading, then repeat process
Weighted Hip Extensions
OR
45-Degree Hip Extension (add load as feasible)
OR
45-Degree Hip Extension + GHR finish (add load as feasible)
OR
Glute-Ham Raise (add load as feasible)
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C. DB Walking Lunges
Choose a weight that would provide a challenge for 20 Reps (10/leg)
Complete 60 Reps as quickly as possible
Must achieve at least 10 steps each time you pick up the DB’s
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D. 4 Rounds:
Keep it super light, nothing close to failure, just keep moving with controlled movement tempo and minimal rest
10 Single-Leg Calf Raise (one leg)
10 Hanging Oblique Knee Raise
10 Single-Leg calf Raise (other leg)
10 Decline/GHD Sit-ups
10 Jumping Air Squats
Rest 1 min
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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 one top set of 3 Reps (with a solid 2 RIR)
Then complete 3 sets of 2 reps @ 85% of top set
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B.Strict Pendlay Row
4 sets of 6-10 Reps
Once you can achieve all 4 sets in the 8-10 range, add weight on just the first 1-2 sets. Over the next couple weeks, match that loading on the other sets. Work towards all 4 sets achieving the 8-10 rep range with the new loading, then repeat process
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C. Weighted Dips (scaling below)
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to one top set of 4-7 Reps (with a solid 2 RIR)
Then complete 3 sets of 10-20 Reps (BW only, or assisted as needed)
The goal will be to increase the Reps OR LOADING on the first set, and potentially the total number of reps achieved with BW each week (sometimes avoiding HARDEST set in the beginning will leave you fresh and have more to offer the last set)
***If scaling, you should perform PUSH-UPS. If you can do “weighted” push-ups, that would be a great option, too. You could also perform the TOP set of 5-6 Reps with a Dip and then use the push-ups for the lighter backoff sets.
See video below for demo of a weighted Push-up that allows for small loading increases week to week
https://www.youtube.com/watch?v=bJtKTfVjYac
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D. DB Fly/Press Hybrid
1 challenging set of 12-15 Reps
+ Myo Reps for 3 sets of 5 Reps
***Myo Reps = After the initial set of 12-15 reps, rest just long enough to complete 5 reps unbroken (this should be about 20-30s at most between each set of 5)
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E. Standing Curl (EZ or BB)
Use loading approx for 20-RM
Complete 60 Reps as quickly as possible
Must achieve at least 10 Reps each time you pick up the weight
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Day 6 – OPTIONAL Conditioning
A. 40 Minutes:
Choose Bike, Row, Run or other cardio of choice
10 minutes progressing in difficulty
(like from slow walk to brisk walk or slow jog)
10 sets of:
30s on hard effort
30s slow/recovery effort
10 minutes steady effort (challenging but sustainable)
10 minutes of progressively decreasing effort
(the reverse of first 10 minutes)
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