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This is Week 1 of the THIRD (and final) MESOCYCLE in the Power Building Program.
Look to progress the REPEATING movements slightly, and exceed the performance from “week 1” of the prior mesocycle
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
Please read the PowerBuilding BLOG to learn about this training cycle
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 @ 91% 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 @ 91% of top set
(Remember to take 91% 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. 3 Rounds:
First round lighter, warm-up weight, then two challenging rounds
Rear-Foot Elevated DB RDL x 12-18 Reps
Rest 1-2 min after both legs
Jansen Rows x 12-18 Reps
Immediately into…
DB Hang Power Cleans x Max Reps in 30 seconds
(same weight as Jansen Rows)
Rest 2-3+ min between rounds
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D. Thrust and Curl x 2 Rounds:
Barbell Hip Thrusts x 5-8 Reps (heavy first round), then second round 15-20 Reps (much lighter)
Rest 20-30 seconds
Concentration Curls x 12-18 Reps
Rest 1-2 min after both arms
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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 @ 91% 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. Pre-Exhaust Superset x 3 sets each:
“Bowing” DB lateral Raises x 10-15 Reps
Barbell Push Press x 8-12 Reps
Rest 2-3 min
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D. Reps 20-15-10 For each exercise:
(same weight for all sets; rest just long enough for unbroken/quality movement)
Strict Barbell Upright Rows
Incline DB Squeeze Press x 8-12 Reps
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E. Giant Set x 2 Rounds:
V-ups x 12-20 Reps (scale as Lying Leg Raises)
One-Arm Banded Pushdowns x 12-20 Reps (weak arm)
Heavy Russian Twists x 12-20 Reps (6-10/side)
One-Arm Banded Pushdowns x 12-20 Reps (strong arm)
Rest 2-3 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 @ 91% 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. Giant Set x 2 Rounds:
This is gonna hurt quite a bit. Stay focused on quality form, and push through the burn to that rest period awaiting you between rounds!
***Note that a LANDMINE can be set up by wedging a barbell in a corner
Landmine Hack Squat x 12-18 Reps @ 20X0 tempo (no pause at top)
Jumping Lunges x 12-20 Reps (6-10/leg)
Air Squats x 12-20 Reps @ 20X0 tempo (this means controlled descent and no pause at top!)
Rest 3+ min between rounds
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D. Alternate Movements each minute x 10 Minutes
Goal to work for 20-25 seconds and rest for 35-40 seconds each minute
Min 1: Hanging Oblique Knee Raise x 12-20 Reps (6-10/side)
Min 2: Decline/GHD Sit-ups x 8-12 Reps (add weight as feasible)
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E. Single-Leg Calf Raise (Riser + DB)
1 x 8-10 (challenging, heavy)
1 x 12-15 (moderate)
1 x 15-20 (BW only)
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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 @ 91% 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. Superset x 3 sets each:
DB Fly/Press Hybrid x Reps 10-15-20 (decreasing weight each set)
Devils Press x Reps 10-7-4 (increasing weight each set)
Rest 2-3+ min between rounds
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D. Standing Curl (EZ or BB)
Reps 10-15-20 (decreasing weight)
Rest approx 2 min between sets
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Day 6 – OPTIONAL Conditioning
A. Knee Jump + Triple Broad Jump
After a thorough SPRINTER-style dynamic warmup, Complete:
5 attempts at MAX DISTANCE (rest as needed between attempts)
To SCALE the knee-jump, perform a TUCK JUMP, or a Jumping Air Squat followed by the TRIPLE JUMP
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B. 2 Rounds:
Each round QUICKLY with 5 min rest between rounds
200m Farmer’s Carry (DB/KB in each hand)
5 High Box Jumps (step down)
10 Burpee DB Deadlifts
15 Goblet Squats (with one DB/KB from FC)
10 Ring Plank Sprawls (scale on knees)
5 Burpee Toes to Bar
200 ft Walking Lunges (BW only)
(200 ft = approx 60-70 steps, 30-35 per leg)
Rest 5 min between rounds
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