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This is Week 2 of the Powerbuilding 2.0 Training cycle. Please read the linked Blog to learn more about the current programming.
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.
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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 4-RM load; ~3 Reps from fail)
Rest a few minutes
3 sets of 4 Reps (82.5% of single rep)
Rest 2 min b/w each
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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 4-RM load; ~3 Reps from fail)
Rest a few minutes
3 sets of 4 Reps (82.5% of single rep)
Rest 2 min b/w each
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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 (~2 reps from failure)
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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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/DB 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/DB front rack; working leg elevated) x 8-10 Reps (weak 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 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 4-RM load; ~3 Reps from fail)
Rest a few minutes
3 sets of 4 Reps (82.5% of single rep)
Rest 2 min b/w each
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B. Incline DB “Anterior Delt” Press
Build to set of 5 Reps (~2 reps from fail)
Rest a few minutes
3 sets of 6-8 Reps (at 82.5% of 5-rep set)
Rest 1-2 min b/w each
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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 ~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 Plank Hand Walkouts
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 single rep (at 4-RM load; ~3 Reps from fail)
Rest a few minutes
3 sets of 4 Reps (82.5% of single rep)
Rest 2 min b/w each
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B. Weighted Hip Extension (variations below)
Build to set of 5 Reps (~2 reps from fail)
Rest a few minutes
3 sets of 6-8 Reps (at 82.5% 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)
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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 single rep (at 4-RM load; ~3 Reps from fail)
Rest a few minutes
3 sets of 4 Reps (82.5% of single rep)
Rest 2 min b/w each
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Reps 12-9-6-3 (starting start light and increasing each set)
The final set of 3 Reps should be at ~5 rep max weight for this week (2 RIR)
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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 6-8 Reps (at 82.5% of 5-rep set)
Rest 1-2 min b/w each
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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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Day 7 – REST/Walk
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