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This is Week 1 of the SECOND MESOCYCLE in the Power Building Program
Look to progress the REPEATING movements slightly, and exceed the performance from “week 1” of the first mesocycle
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 can learn more about this process of increasing PERCEIVED EFFORT in this Instagram post
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 @ 88% 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 @ 88% of top set
(Remember to take 88% 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. 4 Rounds:
Build in weight first 2-3 Rounds, then 1-2 Rounds at heaviest loading
(elevate foot on bench as most people won’t have the pad shown)
Rear-Foot Elevated DB RDL x 12-18 Reps (weak)
Rest 1 min
Repeat for strong leg
Rest 1 min
Jansen Rows x 12-18 Reps
Rest 2-3 min between rounds
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D. Incline DB Curls
2 x 10-15 Reps (heavier)
2 x 15-20 Reps (15-20% less)
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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 @ 88% 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. Strict Barbell Upright Rows
Build quickly to tough set of 8-10 Reps
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D. Superset Movements x 2 sets each:
Strict Barbell Upright Rows x 15-20 Reps (30-40% less than top set)
Rest 15-20 seconds
DB Lateral Raises x 15+ Reps
Rest 2 min
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E. Banded Pushdowns
Find resistance for a TOUGH set of 20 Reps
Rest a minute or two
Then complete 5 sets of 12 Reps with 30-60 sec between sets; at same resistance
+ Superset the FINAL SET ONLY with:
Lying KB Tricep Extensions x 10-15 Reps
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F. One Round:
V-ups x Max Reps in 45 seconds (scale as Lying Leg Raises)
Superset Plank Hold x 45 seconds (add weight as feasible)
Rest 2 min
Heavy Russian Twists x 16-20 Reps (8-10 per side) (medball or DB)
Superset Plank Hold x 45 seconds (add weight as feasible)
Rest 2 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 @ 88% 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. Landmine Hack Squat
***Note that a LANDMINE can be set up by wedging a barbell in a corner
Build to a challenging set of 12-15 Reps
(use similar tempo shown in video; no pause/rest at top of reps)
Rest a few minutes
Then complete 8-10 Reps EMOM x 5-6 min @ same weight as top set
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D. Alternate Core/Calf Sequences x 2 Rounds:
Hanging Oblique Knee Raise x 12-20 Reps (6-10/side)
Rest 15-20 sec
Decline/GHD Sit-ups x 8-12 Reps (add weight as feasible)
Rest 1-2 min
Single-Leg Calf Raise x 10-15 Reps per leg
Rest 1-2 min
Seated Calf Raise (DB on thighs) x 12-18 Reps
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 @ 88% 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
First 2 sets INCLINE: 1 x 15 (light/moderate) then 1 x 10 (heavy)
Next 2 sets FLAT: Use same weight as on Incline and try to match reps
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E. Heavy/Light Superset x 2 sets each:
You may need to decrease weight on second set of Standing Curls
Standing Curl (EZ or BB) x 6-8 Reps (keep form strict on heavy curls!)
Seated DB Curls x 15-20 Reps
Rest 2-3 min
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Day 6 – OPTIONAL Conditioning
A. AMRAP 20 min (with mandatory rest after each round)
100m Run with medball (carry however)
15 Wall-Balls
100m Farmers Carry (one KB/DB per hand)
15 DB/KB Deadlifts
100m Sprint (with nothing added)
30-second Plank on medball
Rest EXACTLY 2 minutes
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B. 4 Rounds:
Bike 30 seconds at hard effort
Walk 200m recovery
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C. Walk 15-20 min slow recovery
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