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This is Week 1 of the THIRD (and final) MESOCYCLE in the Power Building Program.
Look to progress the REPEATING movements slightly, and exceed the performance from “week 1” of the prior mesocycle
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.
You can learn more about this process of increasing PERCEIVED EFFORT in this Instagram post
Please read the PowerBuilding BLOG to learn about this training cycle
RIR = “Reps in Reserve”
(If the programming calls for “3 reps with 2 RIR,” this means you *could* complete 5, but stop at 3)
Remember that it’s still progress if you REPEAT the prior weeks’ performance, but do it better!
It’s also worth noting that the percentages associated with the backoff sets will increase gradually over time; but even if the percentage stayed the same, progress would still occur as dictated by improvement on the top set.
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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 @ 91% 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 @ 91% of top set
(Remember to take 91% 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 sets per reps then use:
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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C. Unilateral Hinge and Curl x 3 Rounds:
First round lighter, warm-up weight, then two challenging rounds
Rear-Foot Elevated DB RDL x 12-18 Reps
Rest 1-2 min after both legs
Concentration Curls x 12-18 Reps
Rest 1-2 min after both arms
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D. Alternate Movements x 2 sets each:
Lying DB Hamstring Curls x 12-18 Reps
Rest 1-2 min
Jansen Rows x 12-18 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 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 @ 91% 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. Pre-Exhaust Superset x 3 sets each:
“Bowing” DB lateral Raises x 10-15 Reps
Strict Barbell Upright Rows x 8-12 Reps
Rest 2-3 min
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D. Pre-Exhaust Superset x 3 sets each:
Banded Pushdowns x 15-20 Reps
Incline DB Squeeze Press x 8-12 Reps
Rest 2-3 min
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E. Superset Abs/Core Movements x 3 sets each:
V-ups x 12-20 Reps (scale as Lying Leg Raises)
Heavy Russian Twists x 12-20 Reps (6-10/side)
Rest 2-3 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 one top set of 3 Reps (with a solid 2 RIR)
Then complete 3 sets of 2 reps @ 91% 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)
OR
Reverse Hyper (if available)
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C. Giant Set x 2 Rounds:
This is gonna hurt quite a bit. Stay focused on quality form, and push through the burn to that rest period awaiting you between rounds!
***Note that a LANDMINE can be set up by wedging a barbell in a corner
Landmine Hack Squat x 12-18 Reps @ 20X0 tempo (no pause at top)
Jumping Lunges x 12-20 Reps (6-10/leg)
Air Squats x 12-20 Reps @ 20X0 tempo (this means controlled descent and no pause at top!)
Rest 3+ min between rounds
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D. Alternate Movements each minute x 10 Minutes
Goal to work for 20-25 seconds and rest for 35-40 seconds each minute
Min 1: Hanging Oblique Knee Raise x 12-20 Reps (6-10/side)
Min 2: Decline/GHD Sit-ups x 8-12 Reps (add weight as feasible)
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E. Single-Leg Calf Raise (Riser + DB)
1 x 8-10 (challenging, heavy)
1 x 12-15 (moderate)
1 x 15-20 (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 one top set of 3 Reps (with a solid 2 RIR)
Then complete 3 sets of 2 reps @ 91% 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)
***If you somehow can make 3×20 with BW, add some light loading and continue protocol
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. Alternate Movements x 5 sets each:
Reps 20-15-10-15-20 (increasing then decreasing weights for each movement)
*Try to use the SAME WEIGHTS in building, as you do in descending (I.e. 20-rep sets are both with the same weight; meaning you should stay a bit shy of fatigue on the “building” portion)
DB Fly/Press Hybrid
Rest 1-2 min
Standing Curl (EZ or BB)
Rest 1-2 min
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Day 6 – OPTIONAL Conditioning
A. AMRAP 3 min (Rest 1 min) x 4 sets:
The rest is “insufficient” for recovery. It will be extremely difficult to avoid the redline if you don’t pace to a sustainable output level.
3 Burpee Box Jumps
6 Shuttle Runs (30 ft each direction) “there and back” = 2 reps
9 Sit-ups
12 Air Squats
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B. 2 Rounds:
Each round quickly, with 3 min rest between rounds
Run 200m
15 Russian KBS (unbroken)
Row 300m
30 Lateral Jumps over Rower
Rest 3 min between rounds
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C. Walk 15-20 min slow recovery
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