[wcm_restrict]
Click Here To Join
———————
This is Week 2 of the THIRD AND FINAL MESOCYCLE in the Powerbuilding 2.0 Training cycle.
Please read the linked Blog to learn more about the current programming.
The REPEATING MOVEMENTS “single reps” are continuing to progress in load, eventually finishing higher than we’ve hit in the first two mesocycles.
In the earlier stages, these single reps are about preparing the CNS (central nervous system) for the work ahead. Going HEAVIER than the work sets will make those weighs feel lighter as “backoff” sets.
As we move through the mesocycle, these single reps will become the work sets, and we’ll drop the rep work completely on many of the movements that are conducive to it.
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving 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 (before deload) is the most challenging.
This usually means starting movements at 1-4 reps from failure (depending on the movement), and then adding reps and/or weight week to week, so that you are training at technical failure for the final week before deload.
Look for the REPS IN RESERVE (RIR) designation next to each repeating movement.
——————–
Day 1 – Lower Posterior and Upper Body Pull
Part A and B repeat week to week. Track metrics
A. Deadlift
(Sumo OR Trap Bar also acceptable)
Reset briefly on ground b/w reps
Build to single rep (at 3-RM load; ~2 Reps from fail)
Rest a few minutes
3 sets of 3 Reps (90% of single rep)
Rest 2 min b/w each
———————
B. (weighted) Pull-ups OR Weighted “negatives” (lowers)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
Build to single rep (at 3-RM load; ~2 Reps from fail)
Rest a few minutes
3 sets of 3 Reps (90% of single rep)
Rest 2 min b/w each
–
If you cannot yet perform Pull-up Lowers in 5-6 seconds per rep then use below scales.
If using below scales, follow rep scheme:
3 sets of 5-8 Reps (~1-2 reps from failure)
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
———————
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)
———————
D. Alternate Movements x 2 Rounds:
Each exercise has a “Rest/pause set” immediately after the SECOND set of each
This means REST 15-20 SEC then go again to 0-1 RIR (expect 40-60% of the reps from the initial set)
DB PJR Pullovers x 12-20 Reps + Rest/pause set
Rest 1-2 min
DB Spider Curls x 12-20 Reps + Rest/pause set
Rest 1-2 min
———————
E. Lying Banded Face Pulls
One challenging set of 20 Reps
Then 12-15 Reps EMOM x 5 min (same resistance as 20 rep set)
———————-
Day 2 – Upper Body Push + Core
Part A and B repeat week to week. Track metrics
A. Pause Barbell Bench Press
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to single rep (at 3-RM load; ~2 Reps from fail)
Rest a few minutes
3 sets of 3 Reps (90% of single rep)
Rest 2 min b/w each
———————
B. Incline DB “Anterior Delt” Press
Build to set of 5 Reps (~2 reps from fail)
Rest a few minutes
3 sets of 5-7 Reps (at 90% of 5-rep set)
Rest 1-2 min b/w each
———————
C. Face-Down Prone DB “Swings”
2 sets of 20-30 Reps
Use approx DOUBLE the weight you would use for a full ROM set of 15-20 Lateral Raises
———————
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
———————
E. 2 Rounds:
1 warm-up round
1 tough work round
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
———————
F. Giant Set x 2 Rounds:
Barbell 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
———————-
Day 3 – REST DAY
———————
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 single rep (at 3-RM load; ~2 Reps from fail)
Rest a few minutes
3 sets of 3 Reps (90% of single rep)
Rest 2 min b/w each
———————
B. Weighted Hip Extension (variations below)
Build to set of 5 Reps (~1-2 reps from fail)
Rest a few minutes
3 sets of 5-7 Reps (at 92.5% of 5-rep set)
Rest 1-2 min b/w each
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
———————
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 (6-20 Reps)
———————
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)
———————
E. 2 Rounds:
Rest 30-60 sec between exercises (to ensure quality/unbroken sets)
Ring or TRX “Knee-ins” x 10-15 Reps
Dip Belt Donkey 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
———————
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 single rep (at 3-RM load; ~2 Reps from fail)
Rest a few minutes
3 sets of 3 Reps (90% of single rep)
Rest 2 min b/w each
———————
Reps 10-8-6-4-2 (starting start light and increasing each set)
Target ~2 RIR for the final set of 2 reps
———————
C. Weighted Dips OR (weighted) Push-ups
Scale Push-ups with HAND ELEVATION (and gradually lower the height as you gain strength)
Build to set of 5 Reps (~2 reps from fail)
Rest a few minutes
3 sets of 5-7 Reps (at 90% of 5-rep set)
Rest 1-2 min b/w each
———————
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
———————
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
———————
B. 10 Rounds:
Heavy Farmers Carry 10 seconds for distance
Rest 20 seconds
———————
C. Rower Ab Pikes
2-3 sets of difficult # of Reps (goal for 8-15 rep range)
———————
D. Walk 15-20 min slow recovery as desired
———————
Day 7 – REST/Walk
——————–
[/wcm_restrict]