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This is Week 2 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.
You should add a small amount of weight to the REPEATING movements, or look to increase a rep wherever possible this week! Given that it’s “week 2,” we should still be targeting about 2 RIR.
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 @ 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 3-4 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. 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 front rack; working leg elevated) x 8-10 Reps (weak leg)
Rest 20-30s
Lying Banded Face Pulls x 20-25 Reps
Rest 20-30s
Lateral Lunge (KB front rack; working leg elevated) x 8-10 Reps (strong leg)
Rest 20-30s
Straight-Arm Banded Pulldown x 12-20 Reps
Rest 1-2 min between rounds
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D. One Round Chipper:
10 Banded DB RDL
60 second Bike for Calories (not “all-out” but hard effort)
Rest 6 sec for each calorie accumulated
20 DB Spider Curls
40 second Bike for Calories (not “all-out” but hard effort)
Rest 6 sec for each calorie accumulated
10 Banded DB RDL
20 second Bike for Calories (ALL OUT EFFORT!)
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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 (1-2 RIR)
Then 1 x 6-8 at reduced weight
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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. 3 Rounds:
Rest 30-60 seconds between movements
EZ or Barbell Tricep Extensions x 10-12 Reps
Decline Sit-ups (add weight as feasible) x 4-6 Reps (with pause; see note below)
Floor DB “Squeeze” Press x 10-12 Reps
Decline Sit-ups (add weight as feasible) x 10-12 Reps (no pause, normal speed)
Rest 2-3 min between rounds
FIRST set of Decline Sit-ups EACH ROUND:
Complete with 3-sec pause at “mid rep” on both ascent and descent; so each rep is approx 8 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:
4 DB Ab Rollouts
6 Push-ups on DB handles (elevate hands or go to knees to remain unbroken!)
8 DB Snatch (alternate arms)
10 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 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)
OR
Reverse Hyper (if available)
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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 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. Superset Movements x 2 Rounds:
One-Arm DB Incline Bench x 10-15 Reps (weak arm)
One-Arm Burpee x Max Reps in 30 seconds (same arm)
Rest 1-2 min
Repeat for opposite arm
Rest 1-2 min
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D. One-Arm DB Preacher Curl
Complete Reps 15-12-9 “per arm”
Use the SAME WEIGHT despite the decreasing rep numbers
Try to rest only while the opposite arm is working
(start with a challenging set of 15 reps for the weak arm)
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Day 6 – OPTIONAL Conditioning
A. AMRAP 12 min:
Row 2000m/1600m (male/female) OR Run 1 mile
10 Ring Plank Sprawls (scale on knees or elevate rings)
40 One-Arm KB Front Squats (switch arms every 10 reps unbroken)
10 Ring Plank Sprawls (scale on knees or elevate rings)
Max Russian KBS in remaining time
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B. Assault Bike OR Row OR Ski Erg Intervals
The rest time remains the same each round, so you should increase intensity/output level as work time decreases
3 min on, 2 min off
2 min on, 2 min off
1 min on, 2 min off
30 seconds on, 2 min off x 3 sets
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