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This is Week 2 of the SECOND MESOCYCLE in the Power Building Program
Look to progress the REPEATING movements slightly, and exceed the performance from “week 2” 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. Alternate Superset Pairings x 3 Rounds:
Walking “Staggered” Good Mornings x Reps 30-24-16 (15-12-8 per leg, increasing)
Row 15 strokes for POWER (high damper setting, let wheel slow a bit before pull)
Rest 1-2 min
Banded DB Pullover x Reps 25-20-15 (increasing weight)
Superset Lying Banded Face Pulls x 15-20 Reps
Rest 1-2 min
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D. 2 Rounds:
Seated DB Hammer Curls x 10-15 Reps
Superset Squat-Sit Preacher Curls x 10-15 Reps
Immediately into…
10m Broad Jump (reset each jump)
Walking Lunge back 10m
***Repeat second round and expect reps to drop a bit on curls
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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 (1-2 RIR)
Then 1 x 6-8 at reduced weight
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C. 2 Rounds:
Progressive warmup and building in weight for DB Push Press prior to starting
DB Push Press x Reps 6-8 Reps (heavy) then 12-18 Reps (Lighter second round)
Rest 10-15 sec
Face-Down Prone DB “Swings” x 20-30 Reps
Rest 45-60 seconds
DB Arnold Press x 8-12 Reps
Rest 2-3+ min between rounds
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D. Superset Movements x 3 sets each:
EZ or Barbell Tricep Extensions x Reps 12-18 Reps
Superset Tricep Push-ups x 6-10 Reps
(elevate hands or go to knees to meet rep range)
Rest 2-3 min
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E. Giant Set x 2 Rounds:
Hang High Pull x 10-12 Reps
Barbell Ab Rollouts x 8-15 Reps
Sit-ups (Decline/GHD for Advanced) x 10-15 Reps
Rest 2-3 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 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. Heels Elevated Goblet Squat
Reps 20-15-10 (increasing weight)
+ Dropset after FINAL SET ONLY (reduce weight to the 20-rep load and continue accruing reps)
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D. 3 Rounds:
First round more casual, just sort of feel out movements, lower effort, then 2 hard effort rounds
Ring or TRX “Knee-ins” x 10-15 Reps
Split Squat (no elevation, BW only) x Max Reps in 30 seconds (weak leg)
Split Squat (no elevation, BW only) x Max Reps in 30 seconds (strong leg)
Decline Lying Leg Raises OR (ADV on GHD (extra stretch) x 8-12 Reps
Rest 2 min
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E. Barbell Calf Raises
3 sets of decreasing reps (20-15-10, or 15-12-9, 12-10-8 etc…)
(you can use the poles of the squat/power rack to guide the barbell and create more balance 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 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 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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C. 3 Rounds:
Two Push up Burpee x 4-6 Reps
One-Arm Burpee x 4-6 Reps (weak arm)
One-Arm Burpee x 4-6 Reps (strong arm)
Regular Burpee x 4-6 Reps
Flat Bench Press x Max Reps in 20 seconds (with empty 45/33 barbell)
Rest 2-3 min
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D. One-Arm DB Preacher Curl
For each arm, starting with the weak arm:
Build to a TOP SET of 8-10 Reps
Backoff set of 12-15 Reps
Backoff set of 15-20 Reps (lighter)
Rest as needed between arms to optimize performance!
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Day 6 – OPTIONAL Conditioning
A. AMRAP 15 min:
100m Farmers Walk (heavy DB/KB per hand)
10 Box Step-ups (holding ONE of the FW weights anyhow)
10 Cal Row
10 Burpees Over Rower
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B. AMRAP 10 min:
60 Air Squats
60/40 Cal Assault Bike (male/female)
60 Air Squats
Max Shuttle Runs in remaining time (30 ft each way)
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