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This is Week 1 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.
RIR = “Reps in Reserve”
(If the programming calls for “3 reps with 2 RIR,” this means you *could* complete 5, but stop at 3)
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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 3-5 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. Reps 20-15-10-5 “For Time and Quality”
Start with weight for 20-Reps unbroken and keep same weight/difficulty throughout
Rest as needed to ensure quality/unbroken sets
Single-Leg DB RDL (Reps are “per leg”)
Barbell Hip Thrusts
Ring Rows
(change elevation of rings to make movement easier or harder)
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D. 3 Rounds:
Choose weight where the 30-rep round needs to be broken once or twice
DB Hang Power Cleans x Reps 30-20-10
Incline Prone Rear Delt Flies x 20 Reps after each set
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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 (2 RIR)
Then 1 x 6-8 at reduced weight
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C. 3 Rounds:
Barbell Push Press x Reps 6-12-18 (decreasing weight each set, unbroken)
Burpees x Max Reps in 30 seconds
Rest 2-3 min between rounds
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D. 2 Rounds:
Each movement is for MAX REPS in 30 seconds
Tricep Push-ups (on barbell, or just narrow-grip on ground)
Rest 15s
V-ups (scale as Lying Leg Raises)
Rest 15s
Heavy Russian Twists (medball or DB)
Rest 1-2 min between rounds
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E. One-Arm KB Tate Press
1 x 10-12 (light, feel it out)
1 x 8-10 per arm (heavy/challenging)
1 x 12-15 per arm (light, backoff set)
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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)
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C. DB Walking Lunges
Choose a weight that would provide a challenge for 20 Reps (10/leg)
Complete 60 Reps as quickly as possible
Everytime you set the DB’s down, complete:
10 Reps GHD OR Decline Sit-ups
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D. 4 Rounds:
Keep it super light, nothing close to failure, just keep moving with controlled movement tempo and minimal rest
10 Single-Leg Calf Raise (one leg)
10 Hanging Oblique Knee Raise
10 Single-Leg calf Raise (other leg)
10 Hollow Rocks
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Day 5 – Full Upper Body
Parts A and B repeat week to week. Track metrics
A. Alternate Movements x 4 sets each:
For both exercises, build to one top set of 3 Reps (with a solid 2 RIR)
Then complete 3 sets of 2 reps @ 85% of top set
Rest 2-3+ min between each as needed
Strict Overhead Press
Hang Power Clean OR Hang Clean High Pull
(choose and stay consistent week to week)
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B. Alternate Movements x 3 sets each:
For both exercises, build to one top set of 4-7 Reps (with a solid 2 RIR)
Then complete 2 x 10-15 Reps @ reduced weight (BW or scaled as needed for dips)
Rest 2-3+ min between each as needed
Strict Pendlay Row
Weighted Dips (@21X0) (scaling below)
***If scaling dips, 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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C. DB Fly/Press Hybrid
1 challenging set of 12-15 Reps
+ Myo Reps for 3 sets of 5 Reps
***Myo Reps = After the initial set of 12-15 reps, rest just long enough to complete 5 reps unbroken (this should be about 20-30s at most between each set of 5)
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D. Standing Curl (EZ or BB)
Use loading approx for 20-RM
Complete 60 Reps as quickly as possible
Everytime you stop to rest, complete:
3 Reps Devils Press
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Day 6 – OPTIONAL Conditioning
A. 4 Rounds, where each round starts on the “5-min mark”
The faster you complete the round, the more rest you get before the next one begins!
If you don’t have at least 2 min of rest each round, then reduce the number of reps!
Sprint 200m
12 DB Thrusters
12 Bench Jump overs (or step-up and over as needed)
6 Burpee Toes to Bar
Rest till 5:00 mark
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B. Climb as High as Possible in 10 minutes:
Reps 5-10-15-20 etc….
Cal Row
Cal Bike
Shuttle Runs (30 ft each way)
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