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This is Week 2 of the THIRD (and final) MESOCYCLE in the Power Building Program.
Look to progress the REPEATING movements slightly, and exceed the performance from “week 2” 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 @ 94% 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 1-2 RIR)
Then complete 3 sets of 2 reps @ 94% of top set
(Remember to take 94% 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. B-stance Good Mornings
Build to a tough set of 6-8 Reps per leg
Then “standard Good Morning” (not B-stance) for 2 x 15-20 Reps
***I highly recommend low-bar for any Good Morning exercise (unless you have a really short torso)
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D. Alternate Movements x 2 Rounds:
Each exercise has a “dropset” immediately after
This means reduce weight approx 30% and continue accruing reps for a challenging set
DB PJR Pullovers x 12-20 Reps + Dropset
Rest 1-2 min
DB Spider Curls x 12-20 Reps + Dropset
Rest 1-2 min
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E. Lying Banded Face Pulls
One challenging set of 20-25 Reps
Then 12-15 Reps EMOM x 5 min (same resistance as 20-25 rep set)
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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 @ 94% of top set
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B. Incline DB Bench Press
Build to one TOP set of 4-6 Reps (1-2 RIR)
Then 1 x 6-8 at reduced weight
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C. Face-Down Prone DB “Swings”
2 sets of 20-30 Reps
Use approx DOUBLE the weight you would use for a set of 15-20 Lateral Raises
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D. DB Arnold Press
Using same weight as Part C “swings,” complete 1 set to 1 RIR (means 1 rep shy of failure)
Then immediately after, complete 2 sets of 3-5 Reps with 10-15 seconds rest between each set
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E. 2 Rounds:
EZ or Barbell Tricep Extensions x Reps 12-18 Reps
Rest 30-60 seconds
One Arm DB Hang High Pull (weak arm)
Rest 30-60 seconds
Tricep Push-ups on DB handles x 6-20 Reps (approx 1-2 RIR)
(elevate hands or go to knees to meet rep range)
Rest 30-60 seconds
One Arm DB Hang High Pull (strong arm)
Rest 2-3 min between rounds
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F. Giant Set x 2 Rounds:
DB Ab Rollouts x challenging # of Reps (goal for 6-15 rep range)
NO REST
Sit-ups (no weight) x 6-15 Reps (pause at contraction, 2-3 second lower each rep)
NO REST
Plank Hold x 45-60 seconds (add weight on second round if you make first round unbroken)
Otherwise, break as needed and accumulate the 45-60 second total
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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 @ 94% 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. Heels Elevated Goblet Squat
1 x 15-20 (light, all focus on quads driving)
1 x 10-15 (heavier/challenging)
+ Superset the FINAL SET ONLY with:
Bodyweight Leg Extensions x tough set
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D. Single Leg Box Lowers
2 sets of 5-8 Reps PER LEG
Each Rep consists of a 3-second lowering phase
Then DO NOT perform the concentric (use assistance with your hand and use support leg to help you get back to the top. We do not want to waste energy on the “up” portion; just focus on the lowering)
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E. 2 Rounds:
Rest 30-60 sec between exercises (to ensure quality/unbroken sets)
Ring or TRX “Knee-ins” x 10-15 Reps
Barbell Calf Raises x 10-15 Reps
Decline Lying Leg Raises OR (ADV on GHD (extra stretch) x 8-12 Reps
Calf Raises (deficit, BW) x 10-15 Reps
Rest 2-3 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 one top set of 3 Reps (with 1-2 RIR)
Then complete 3 sets of 2 reps @ 94% 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. Superset Movements x 3 sets per arm:
First set each as a “feel it out” for loading, then 2 challenging rounds in rep range
One-Arm DB Bench Press x 10-15 (weak arm)
One-Arm DB Preacher Curl x 10-15 (same arm)
Rest 1-2 min
Repeat for Opposite Arm
Rest 1-2 min
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Day 6 – OPTIONAL Conditioning
A. AMRAP 14 min:
2 Devils Press
10 Box Step-ups (holding ONE of the DB’s anyhow)
2 Devils Press
10 Cal Bike OR 10 Shuttle Runs of 30 ft each way
2 Devils Press
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B. 10 Rounds:
Heavy Farmers Carry 10 seconds for distance
Rest 20 seconds
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C. Rower Ab Pikes
2-3 sets of difficult # of Reps (goal for 8-15 rep range)
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D. Walk 15-20 min slow recovery as desired
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