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This is Week 1 of the SECOND MESOCYCLE in the Power Building Program
Look to progress the REPEATING movements slightly, and exceed the performance from “week 1” of the first mesocycle
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 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 a solid 2 RIR)
Then complete 3 sets of 2 reps @ 88% 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 @ 88% of top set
(Remember to take 88% 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. 3 Rounds:
Build in weight each round so that there is only 1 truly challenging set of each
Rear-Foot Elevated DB RDL x 12-18 Reps (weak)
Rest 1 min
Repeat for strong leg
Rest 1 min
Jansen Rows x 12-18 Reps
Rest 2-3 min between rounds
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D. Reps 20-15-10 “For Quality Movement” (with minimal rest)
Select loading for 20 unbroken reps, and keep same weight entire time
DB Hang Power Cleans
Barbell Hip Thrusts
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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 @ 88% of top set
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B. Incline DB Bench Press
Build to one TOP set of 4-6 Reps (2 RIR)
Then 1 x 6-8 at reduced weight
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C. Shoulder Giant Set x 3 Rounds:
First round lighter, then two rounds at challenging loading
Strict Barbell Upright Rows x 10-15 Reps
Immediately into…
Barbell Push Press x Max Reps in 20 seconds (same weight/bar)
Rest 15-20 seconds
DB Lateral Raises x 12+ Reps
Rest 2-3 min
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D. Alternate Tricep/Core Sequences x One Round:
V-ups x Max Reps in 45 seconds (scale as Lying Leg Raises)
Rest 15 seconds
Tricep Push-ups x 8+ Reps (on barbell, elevate hands to meet rep target)
Rest 15 seconds
Plank Hold x 45 seconds (add weight as feasible)
Rest 3 Min
Heavy Russian Twists x 16-20 Reps (8-10 per side) (medball or DB)
Rest 15 seconds
Tricep Push-ups x 8+ Reps (on barbell, elevate hands to meet rep target)
Rest 15 seconds
Burpees x 45 seconds for max reps
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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 @ 88% 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. Landmine Hack Squat
***Note that a LANDMINE can be set up by wedging a barbell in a corner
Build to a challenging set of 12-15 Reps
(use similar tempo shown in video; no pause/rest at top of reps)
Rest a few minutes
Then complete 8-10 Reps EMOM x 5-6 min @ same weight as top set
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D. Alternate Core/Calf Sequences x 2 Rounds:
Hanging Oblique Knee Raise x 12-20 Reps (6-10/side)
Rest 15-20 sec
Decline/GHD Sit-ups x 8-12 Reps (add weight as feasible)
Rest 1-2 min
Single-Leg Calf Raise x 10-15 Reps per leg
Rest 1-2 min
Seated Calf Raise (DB on thighs) x 12-18 Reps
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 @ 88% 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. Heavy/Light Sequence x One Round:
Complete 1-2 “ramp-up” sets for the “heavy exercises” before beginning the round
Standing Curl (EZ or BB) x 6-8 Reps
Rest 1-2 min
DB Fly/Press Hybrid x 6-8 Reps
Rest 1-2 min
Seated DB Curls x 15-20 Reps
Rest 30-60 seconds
DB Fly/Press Hybrid x 15-20 Reps
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D. One Round:
9 Reps Devils Press (light)
18/12 Cal Row (male/female)
6 Reps Devils Press (moderate weight)
18/12 Cal Row (male/female)
3 Reps Devils Press (heavy)
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Day 6 – OPTIONAL Conditioning
A. AMRAP 20 min (with mandatory rest after each round)
100m Farmers Walk (heavy DB/KB per hand)
15 Wall-Balls
5 Burpee DB Deadlifts
15 DB Thrusters
5 Burpee DB Deadlifts
100m Run with medball (carry however)
Rest EXACTLY 2 minutes
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B. 4 Rounds:
Bike 30 seconds at hard effort
Walk 200m recovery
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