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This is Week 3 of the SECOND MESOCYCLE in the Power Building Program
Look to progress the REPEATING movements slightly, and exceed the performance from “week 3” 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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 93% 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)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 93% of top set
(Remember to take 93% 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. Barbell Hip Thrust x One Round
***Choose loading of approx 30-RM weight and use same weight for all sets
20 Reps
Rest 30-45s
15 Reps
Rest 30-45s
10 Reps
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D. Single-Leg Barbell RDL
2 x 8-10 Reps per leg
First set light, second set challenging
Rest as needed between legs
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E. Helms Row
Reps 20-15-10 (increasing weight)
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F. EZ or Barbell Preacher Curls
Quickly find challenging weight for a set of 15 Reps
Rest a couple min
Then complete 5 Reps every 30 sec x 5-8 sets
(set ends when you fail to achieve 5 quality reps “on the 30-second mark”)
*Use same tempo of movement (deliberate and controlled) on all sets
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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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 93% of top set
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B. Incline DB Bench Press
Build to one TOP set of 4-6 Reps (1 RIR)
Then 2 x 6-8 @ reduced weight
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C. EMOM x 12 min (alternate arms each minute):
Leaning KB Lateral Raise (DB ok if no KB available)
12-18 Rep range
Choose loading that allows for 16-18 on the first set and expect reps to decrease a bit set to set
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D. Hang High Pulls
One set of 30 Reps unbroken (light and fast)
Rest 30-60 seconds
Goal to achieve approx half the reps from first set (15 ish)
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E. Chest, Tri’s and Abs Giant Set x 2 Rounds:
Ring or TRX Plank Sprawls x 6-12 Reps (elevate rings or go to knees for scaling)
Superset Decline or GHD Sit-ups x 10-15 Reps
Rest 1-2 min
Flat DB Flies x 12-15 Reps
+ Rest 15-20s, then complete additional 4-5 Reps, Rest 15-20s and do another 4-5 Reps
Rest 1-2 min
Lying DB Tricep Extensions x 10-12 Reps
Superset Banded Pushdowns x 12-15 Reps
Rest 2-3+ min as needed
(tricep and chest fatigue will effect stability in Plank Sprawls)
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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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 93% 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. 2 Rounds:
45 seconds of Alternating Front-Rack Lunges (Walking if possible)
Rest 15s
45 seconds of Russian KBS (heavy but unbroken)
Rest 15s
45 seconds of Front Squats (same bar as lunges)
Rest 15s
45 seconds of KB Sumo Deadlift (same KB as swings)
(stand on risers for added ROM as desired)
Rest 2-3+ min as needed
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D. Hanging Knee Raises (weighted as feasible)
Quickly build to tough set of 15 Reps
Then complete 3 sets of 8-10 Reps with same weight/difficulty
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E. EMOM x 6 min (alternating):
For each movement, target 12-20 Reps of quality movement
(approx 20-25s of work)
V-ups (scale as Lying Leg Raises)
Calf Raises (deficit, BW)
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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)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 93% 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 1-2 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 4-7 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. Rack Pull-ups OR Band-Assisted Pull-ups
3 sets of 12-20 Reps (with 1-2 min rest between sets)
+ Superset the FINAL SET ONLY with:
Straight-Arm Banded Pulldown x 15+ Reps
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E. Superset Movements x 3 sets each:
Ring/Parallette Push-ups (if Dips in Part C) OR Bench Dips (if Pushups in Part C) x 12-20 Reps
Plate Curls x 15-20 Reps
Rest 1-2 min
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Day 6 – OPTIONAL Conditioning
A. AMRAP 40 min (with mandatory rest periods throughout)
Run 200m
8 Burpee Suitcase KB Deadlift
4 High Box Jumps (step down)
Rest 60 seconds
8 Cal Assault Bike OR 8 Shuttle Runs (30 ft each way)
16 KBS (overhead)
4 High Box Jumps (step down)
Rest 60 seconds
8 Cal Row OR 8 Shuttle Runs (30 ft each way)
4 Devils Press
4 High Box Jumps (step down)
Rest 60 seconds
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B. Walk 15-20 min slow recovery
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