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This is Week 3 of the THIRD (and final) MESOCYCLE in the Power Building Program.
This is the SECOND TO LAST week in the cycle. You will notice that some of the rep schemes are altered as things begin to peak for the following week of TESTING.
Next week will consist of a series of MAX TESTING. Some of the movements will be tested for strength and others for AMRAP sets of multiple reps.
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)
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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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 1 set of 2 reps @ 100% of top set
Then complete 1 set of 2 reps @ 90% 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 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 1 set of 2 reps @ 100% of top set
Then complete 1 set of 2 reps @ 90% of top set
(Remember to take 90% 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 seconds per rep, then use:
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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C. Barbell Hip Thrust (10s iso hold)
3 sets of 2 Reps increasing weigh to reach a max set of 2 Reps
Immediately after each set, complete:
Helms Row x 15+ Reps (light weight, mind-muscle focus)
Rest as needed before each Hip Thrust set
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D. One Round:
Row 60 sec for cals
Rest 15s
Towel Leg Curls x 60 seconds for reps
Rest 1:45
Row 45 sec for cals
Rest 15s
Towel Leg Curls x 45 seconds for reps
Rest 1:45
Row 30 sec for cals
Rest 15s
Towel Leg Curls x 30 seconds for reps
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E. EZ or Barbell Preacher Curls
1 x 12-15 (light, warmup)
1 x 8-10 (heavy, challenging)
1 x 15+ Reps (lighter)
***Immediately after final set, complete:
Rest 15-20 seconds
4-6 Reps
Rest 15-20 seconds
4-6 Reps
Rest 15-20 seconds
4-6 Reps
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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 1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 1 set of 2 reps @ 100% of top set
Then complete 1 set of 2 reps @ 90% of top set
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B. Incline DB Bench Press
Build to one TOP set of 4-6 Reps (0-1 RIR)
Then one set of 3-5 Reps with the same weight
Then 1 x 8-12 (70% of top sets)
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C. Superset Movements x 3 sets each:
Hang Barbell Muscle Snatch x Reps 5-10-15 (decreasing weight each set)
Seated DB Lateral Raises x 12-20 Reps
Rest 2-3 min
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D. Mechanical Dropset x 2 Rounds:
This means to go from the hardest movement to the easiest, using the same difficulty level throughout (i.e. leave the rings at the same position/height, or stay on your knees the whole time)
Ring or TRX Plank Sprawls x 8-15 Reps (elevate rings or go to knees for scaling)
Push-ups on Rings x tough # of Reps
Plank on Rings x 30-60 seconds accumulated time
(If you need to break, target 30-sec as goal. Those that can, continue unbroken beyond 30 seconds)
Rest 2-3+ min as needed
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E. 2 Rounds:
Flat DB Flies x 15+ Reps
Rest 1 min
Lying Tricep Extensions x 12-18 Reps (with both hands on one DB)
Rest 1 min
Decline or GHD Sit-ups x 10-15 Reps
Rest 1 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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 1 set of 2 reps @ 100% of top set
Then complete 1 set of 2 reps @ 90% of top set
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B. Choose Movement (stay consistent week to week)
Build to a TOUGH set of 8-10 Reps (same rep range we’ve been working in all cycle)
Make this a TOP set, with maybe 1 rep in reserve, with intention to “max” effort next week
Then complete 2-3 additional sets with just BW for 10-20 Reps
Make the movement harder on BW sets. Pause at contraction, slow negative, stretch at end range etc…
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. Split Squat Dropset x 2 Rounds:
DB Split Squat (no elevation)(weak leg) x 8-12 Reps
Split Squat Jumps (BW only) x Max Reps in 20 seconds
Rest approx 2 min then repeat for strong leg
Then rest another 2-3 min before starting the second round
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D. As Many Rounds/Reps as Possible in 5 Minutes:
10 Reps Russian KBS (heavy but unbroken)
10 Reps Goblet Squats (same KB as swings)
10 Reps KB Sumo Deadlift (same KB as swings)
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E. Superset Movements x 2 Sets each:
Hanging Knee Raises x 8-12 Reps (weighted as feasible)
V-ups x 8-15 Reps (scale as Lying Leg Raises to meet rep range if needed)
Rest 2 min
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F. OPTIONAL; Time Permitting:
Calf Raises (deficit, BW)
3 x 15-25 Reps
*can complete these while resting between part D rounds if desired
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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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 1 set of 2 reps @ 100% of top set
Then complete 1 set of 2 reps @ 90% of top set
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 3-6 Reps (with 1 RIR)
Then complete 2 sets with 90% of top set (rep target is the same as reps achieved on top set)
Rest 2-3+ min between each as needed
Strict Pendlay Row
Weighted Dips (@21X0) (scaling below)
***Remember to take 90% of the total: BW + added weight)
***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 3-6 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 2 sets each:
DB Lat Sweeps x 15-25 Reps
Rest 15 seconds
10 Reps Burpee Pull-ups
Rest 2-3 min between rounds
Easiest = Burpee Jumping Pullup (as shown)
Moderate = Burpee Dead-hang strict Pull-up
Hardest = Burpee Strict Chest-to-Bar (with 1-2 sec hold at contraction)
(make it even harder by choosing a super high bar to jump to)
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D. Plate Curls
Accumulate 60 Reps as quickly as possible
Start with a set of 15 Reps unbroken
Anytime you stop to rest, you must complete:
Bench Dips OR Push-ups on DB handles x 8-15 Reps
Rest as long as needed to ensure a quality set of Plate Curls
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Day 6 – OPTIONAL Conditioning
A. AMRAP 2 min (Rest 3 min) x 4 sets:
3 Burpee DB Squat Clean Thrusters
12/8 Cal Row (male/female)
3 Burpee DB Squat Clean Thrusters
Max Reps Max Reps V-ups OR Clamshell Crunches in remaining time
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B. One Round:
Carry however you prefer
800m with 2 Kettlebells
800m with 1 kettlebell
800m with nothing
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C. Walk 15-20 min slow recovery
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