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This is Week 4 of the Power Building Program.
Please read the PowerBuilding BLOG to learn about this training cycle
You should add a small amount of weight to the REPEATING movements, or look to increase a rep wherever possible this week! Since this is the FINAL WEEK before the DELOAD period, the perceived level of “effort” from each set, and the training session as a whole, should be at its highest.
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
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 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 95% 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 3 sets of 2 reps @ 95% 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. Bentover Row + RDL Complex
One Rep = Bentover Row + stand + RDL + stand
4 sets of 5 Reps
First two sets increase weight, then final 2 sets at same heavier loading
+ Immediately after the FINAL SET;
Row 20 Pulls for Max Calories (1 powerful pull every 3 seconds is the goal!)
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D. Booty and Biceps x 3 Rounds:
Note, for the single-leg high jump, video shows a jump over a bench. The “intention” of being explosive can occur without the bench (and minimize any associated risk)
Single-Leg LANDMINE Hip Thrust (weak side) x 12-18 Reps
Superset Single-Leg High Jump (weak side) x 3-5 Reps
Rest 1 min
DB Preacher “Hammer” Curls x 10-15 Reps
Rest 1 min
Single-Leg LANDMINE Hip Thrust (strong side) x 12-18 Reps
Superset Single-Leg High Jump (strong side) x 3-5 Reps
Rest 1 min
DB Spider Curls x 10-15 Reps
Rest 1 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 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 95% 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 2 additional sets (with rest between):
10% less than top set for 4-6 Reps
20% less than top set till 0-1 RIR
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C. Giant Set x 4 Rounds:
First 1-2 Rounds build in weight, then final 2-3 Rounds at same challenging loading
12 Reps DB Snatch (alternate arms) (heavy)
8-12 Reps Tricep Extensions + Max Reps Close-Grip Bench Complex
6 Reps DB Snatch (alternate arms) (same weight)
12-18 Reps KB Lateral Raise
Rest 2-3+ min between rounds
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D. Superset Core/Chest Sequence x 2 Rounds:
Plank on Rings x 30-60 seconds
Banded Crossovers x 15-20 Reps
Plank on Rings x 50% of time from first set
Push-ups x Max Reps unbroken
(elevate hands if needed to ensure 6+ unbroken reps)
Rest 2-3 min as needed
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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 1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 95% 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. One-Arm DB Rear-Foot Elevated Split Squat (DB in hand of support leg)
Quickly find a tough weight for 15 Reps per leg
Rest a few minutes
Then complete 6-8 Reps “EMOM x 10 min” (alternating legs each min)
Use the same weight as the 15-rep set
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D. Complete each “Giant Set” Sequence x 2 Rounds
Perform quickly, resting only to ensure quality movement
Farmers Walk 100m (heavy; set down briefly at 50m)
Spanish Squat x 10-15 Reps
Decline/GHD Sit-ups x 10-15 Reps
Rest 2-3+ min as needed for recovery
Farmers Walk 100m (heavy; set down briefly at 50m)
“Long-Stride” Walking Lunge (BW only) x 20-30 Reps (10-15 per leg)
Reverse Crunches x Max Reps in 60 seconds
Rest 2-3+ min as needed for recovery
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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 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 95% 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 0-1 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. Alternate Movements x 5 sets each:
Note that EVERYBODY should use assisted pull-ups for at least the first 2-3 sets, then you can switch to regular pull-ups or even add weight for the final set(s)
Strict Pull-ups and/or Band-Assisted Pull-ups x Reps 25-20-15-10-5 (increasing difficulty)
Rest 1-2 min
DB Fly/Press Hybrid x 12-15 Reps between each set
Rest 1-2 min
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D. Standing Curl (EZ or BB)
Using weight that is approx for a “challenging” set of 12-15 Reps, complete:
EMOM x 5 Min – Reps 10-9-8-7-6 (decrease 1 rep each minute)
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Day 6 – OPTIONAL Conditioning
A. 6 Rounds:
20/15 Cal Row (male/female)
Box Jumps x Reps 12-10-8-6-4-2 (increase height of box every round)
Box Jump Example:
12 reps at 24’’ and final 2-rep set at 39’’
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B. 6 Rounds:
Run 200m
16 Dual KB Deadlifts (unbroken, one KB each hand)
8 Dual KB Front Squats (one KB each shoulder)
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