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This is Week 2 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.
You should add a small amount of weight to the REPEATING movements, or look to increase a rep wherever possible this week! Given that it’s “week 2,” we should still be targeting about 2 RIR.
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 @ 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. 3 Rounds:
One round slightly lighter (feel it out), then two heavier/challenging rounds
Because rest is short and lunges are taxing, avoid going too heavy!
Lateral Lunge (KB front rack; working leg elevated) x 8-10 Reps (weak leg)
Superset Seated DB Hammer Curls x 10-12 Reps
Rest 1-2 min
Lateral Lunge (KB front rack; working leg elevated) x 8-10 Reps (strong leg)
Superset Straight-Arm Banded Pulldown x 12-20 Reps
Rest 1-2 min
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D. Lying Banded Face Pulls
5 sets of 15-20 Reps
Rest 45-60 seconds between sets
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E. DB Spider Curls x 3 sets
Start at 15+ Reps. Rest 60 seconds between sets and let reps fall as fatigue accumulates
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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 (1-2 RIR)
Then 1 x 6-8 at reduced weight
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C. Giant Set x 2 Rounds:
Face-Down Prone DB “Swings” x 20-30 Reps
DB Lateral Raises x 8-12 Reps (much lighter!)
Static Arm Lateral Hold x 60 seconds
(add 2.5 or 5# per hand if you think you can make it unbroken!)
Rest 3+ min between rounds
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D. 6 Rounds:
EZ or Barbell Tricep Extensions x 8-10 Reps (with approx 20-RM weight)
Rest 30-60 sec
Decline Sit-ups (add weight as feasible) x 4-6 Reps
(with 3-sec pause at “mid rep” on both ascent and descent; so each rep is approx 8 seconds)
Rest 30-60 seconds
***Note that “mid rep” is the point of most tension (NOT the top/bottom of rep)
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E. As Many Rounds as Possible in 5 Minutes:
All movements must be unbroken; rest briefly as needed to maintain quality
3 DB Ab Rollouts
5 Push-ups on DB handles (elevate hands or go to knees to remain unbroken!)
7 DB Upright Rows
9 Standing DB Overhead Press
(use slight leg assistance if needed to remain unbroken)
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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)
OR
Reverse Hyper (if available)
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C. 3 Rounds:
First round slightly lower effort, then 2 challenging rounds
Heels Elevated Goblet Squat x 12-15 Reps
Rest 15-20 seconds
Walking Lunges (BW only; for speed) x Max Reps in 30-seconds
Rest 15-20 seconds
Goblet Squat x Max Reps in 30-seconds
(no heels elevated; with 50% of weight from first set)
Rest 2-3+ min between rounds as needed
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D. 2 Rounds:
Ring or TRX “Knee-ins” x 10-15 Reps
Superset Decline Lying Leg Raises OR (ADV on GHD (extra stretch) x 8-12 Reps
Rest 1-2 min
Weighted Toe Walks x 50 steps (25/leg)
Rest 1-2 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. One-Arm DB Incline Bench
1 x 15 per arm (lighter, feel it out)
1 x 10-12 per arm (heavier, challenging)
***Use 80-85% of heaviest set for Part E
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E. Complete Reps 15-12-9 “per arm”
Use the SAME WEIGHT despite the decreasing rep numbers
Use different weights for each exercise, and minimize rest as feasible to ensure unbroken sets
One-Arm DB Incline Bench (weak arm)
One-Arm DB Preacher Curl (weak arm)
Repeat for STRONG arm on both movements
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Day 6 – OPTIONAL Conditioning
Complete on a running clock
Each set is a VERY HARD (almost all-out) EFFORT since the work-time is longer than the rest time
A. AMRAP 1 min (Rest 2 min) x 3 sets:
Row 12/9 cals (male/female)
Max Lateral Jumps over rower (NOT burpees, just jumping)
Rest till 15:00
B. AMRAP 2 min (Rest 3 min) x 3 sets:
Sprint 200m
Max Reps Burpee HIGH Box Jumps in remaining time
Rest till 35:00
C. AMRAP 1 min (Rest 2 min) x 3 sets:
15 unbroken Russian KBS (heavy)
Max Effort Bike in remaining time
D. Walk 15-20 min slow recovery as desired
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