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This is Week 2 of the THIRD (and final) MESOCYCLE in the Power Building Program.
Look to progress the REPEATING movements slightly, and exceed the performance from “week 2” 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 @ 94% 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)
Then complete 3 sets of 2 reps @ 94% of top set
(Remember to take 94% 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. 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)
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D. Alternate Movements x 2 Rounds:
Each exercise has a “dropset” immediately after
This means reduce weight approx 30% and continue accruing reps for a challenging set
DB PJR Pullovers x 12-20 Reps + Dropset
Rest 1-2 min
DB Spider Curls x 12-20 Reps + Dropset
Rest 1-2 min
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E. 3 Rounds:
5 Reps Broad Jumps for Max Distance (reset each jump)
15-20 Reps Lying Banded Face Pulls
DB Front-Rack Walking Lunge same distance as 5 Broad Jumps
Rest 2-3 min
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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 @ 94% of top set
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B. Incline DB Bench Press
Build to one TOP set of 4-6 Reps (1-2 RIR)
Then 1 x 6-8 at reduced weight
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C. Complete Delts Supersets x One Round:
For Prone DB Swings, Use approx DOUBLE the weight you would use for a set of 15-20 Lateral Raises
Face-Down Prone DB “Swings” x 20-30 Reps
One-Arm DB Shoulder Press (alternate arms each rep) x 12-20 Reps (6-10 per arm)
(prob slightly lighter than the swings, but you can decide proper loading!)
Rest 2-3 min
Face-Down Prone DB “Swings” x 20-30 Reps
DB Push Press x Max Reps in 30 seconds (same DB’s as Swings)
Rest 2-3 min
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D. 2 Rounds:
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
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E. Giant Set x 2 Rounds:
DB 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
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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 @ 94% 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. 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
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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)
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E. 2 Rounds:
Rest 30-60 sec between exercises (to ensure quality/unbroken sets)
Ring or TRX “Knee-ins” x 10-15 Reps
Barbell 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
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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 @ 94% 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 1-2 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 Movements x 2 sets per arm:
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
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D. Alternate Single-Arm Movements x One Round:
Only ONE ROUND, focus on perfect execution of reps!
Rest as needed to optimize performance
One-Arm Burpee x 4-6 Reps (weak arm)
One-Arm Ring Row x 4-6 Reps (weak arm)
One-Arm Burpee x 4-6 Reps (strong arm)
One-Arm Ring Row x 4-6 Reps (strong arm)
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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
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B. 10 Rounds:
Heavy Farmers Carry 10 seconds for distance
Rest 20 seconds
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C. Rower Ab Pikes
2-3 sets of difficult # of Reps (goal for 8-15 rep range)
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