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This is Week 3 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 3,” we should be targeting about 1-2 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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets 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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets 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. Posterior Destruction x 2 Rounds:
Single-Leg Barbell RDL x 12-15 Reps (weak leg)
Single-Leg Barbell RDL x 12-15 Reps (strong leg)
+ 50% of Reps from first set on WEAK LEG again
Row 12-15 Calories (hard effort)
Barbell Hip Thrust x 10-15 Reps
Row 12-15 Calories (hard effort)
Rest 3 min between rounds
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D. One-Arm STOP DB Rows (alternating)
3 sets of 12-16 Reps (6-8 per arm); increasing weight each set
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E. Alternate Movements x 2 Rounds:
Both rounds with challenging loading in rep range
Rest 1-2 min between each
EZ or Barbell Preacher Curls x 12-15 Reps
Alternating DB Hammer Curls x 16-24 Reps (8-12 per arm)
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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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets 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 (1 RIR)
Then 2 x 6-8 @ reduced weight (prob around 80% of top set)
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C. EMOM x 20 min (alternating):
For all movements, choose weight for a set of 20 reps. Fatigue will accumulate quickly
BW Tricep Extensions (elevate hands to scale) x 10-15 Reps
Leaning DB Lateral Raise x 10-12 Reps (weak arm)
Banded Pushdowns x 12-15 Reps
Leaning DB Lateral Raise x 10-12 Reps (strong arm)
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D. Alternate Lifting/Core Supersets x 2 Rounds:
For both Ring Movements, scale by elevating rings or going to your knees
Flat DB Flies x 12-15 Reps OR Ring Flies x 6-12 Reps
Decline or GHD Sit-ups x 10-15 Reps
Rest 2 min
Hang Barbell Muscle Snatch x 10-15 Reps
Ring or TRX Plank Sprawls x 6-12 Reps
Rest 2 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 3 sets of 2 reps @ 90% 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. Alternating Front-Rack Lunges (Walking if possible) x 3 sets
Start with a tough set of 24-30 steps (12-15 per leg)
Expect the reps to drop set to set
Rest 2-3 min between sets
+ Superset the FINAL SET ONLY with:
Front Squats (go directly into it after lunges) x Max Reps in 30 seconds
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D. 2 Rounds:
Rest minimally; only as needed to ensure quality reps (unbroken is not required)
30 V-ups (scale as Lying Leg Raises)
25 Calf Raises (deficit, BW)
20 Jumping Air Squats
15 Russian KBS (heavy)
10 Hanging Knee Raises (weighted as feasible)
Rest 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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets 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 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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D. Superset x 2 sets each:
Straight-Arm Banded Pulldown x 12-20 Reps
Band-Assisted Pull-ups x 10-15 Reps
Rest 2-3 min
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E. Alternate Movements x 2 sets each:
Both challenging sets; Rest 1-2 min between movements
One-Arm DB Bench Press (alternating) x 12-16 Reps (6-8 per arm)
EZ or BB Curls (with shoulder elevation) x 10-15 Reps
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Day 6 – OPTIONAL Conditioning
A. AMRAP 20 min:
*Note mandatory rest after each round
*Work time is less than rest time, so you should be CRUSHING each work period!
8 Shuttle Runs (30ft or 10m each way) “there and back” = 2 reps
2 Burpee Toes to Bar (ADV: Burpee Bar Pullover)
8 Cal Bike
2 Burpee Toes to Bar (ADV Burpee Bar Pullover)
8 DB Thrusters
Rest EXACTLY 2 min
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B. 3 Rounds, where each round must be the same pace as the other rounds
For those without Rower access, Run 1.5 miles (2400m) at consistent/steady pace throughout
30/20 Cal Row (male/female)
Run 400m
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