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This is Week 4 of the SECOND MESOCYCLE in the Power Building Program. This is the FINAL WEEK BEFORE DELOAD WEEK.
Look to progress the REPEATING movements slightly, and exceed the performance from “week 4” of the first mesocycle
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
Please read the PowerBuilding BLOG to learn about this training cycle
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 QUALITY 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps
First one at same weight as top set
Next two sets at 90-93% 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
First two at same weight as top set
Final set at about 90% of top set
(Remember to take percentage of 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. 2 Rounds:
Both are “work rounds” so take a set or two and build to the challenging load for the day
Single-Leg LANDMINE Hip Thrust (weak side) x 15 Reps
Bentover Row + RDL Complex x 5 Reps
(One Rep = Bentover Row + stand + RDL + stand)
Single-Leg LANDMINE Hip Thrust (strong side) x 15 Reps
Bentover Row + RDL Complex x 5 Reps
Rest 2-3+ min
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D. 2 Rounds:
10 DB Hang Power Cleans
10 Cal Row
10 Russian KBS (heavy)
10 EZ or BB Spider Curls
Rest 2-3 min between rounds
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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
First one at same weight as top set
Next two sets at 90-93% 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 3 Rounds:
First sets of each lighter, than two challenging rounds at same load
Close-Grip Incline Bench Press x 12-20 Reps
DB Snatch (alternate arms) x 10-12 Reps (alt arms each rep)
Bentover Rear Delt Raises (pinkies up) x 15-20 Reps
Rest 2-3 min
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D. Seated EZ or Barbell Overhead Tricep Extensions
Quickly find weight for one challenging set of 15 Reps
Then complete 8-10 Reps EMOM x 5 min @ same weight
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E. Plank on Rings
6 minute running clock to accumulate as much “HOLD TIME” as possible
Anytime you break, complete 10 Reverse Crunches before returning to Planking (clock keeps running)
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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
First one at same weight as top set
Next two sets at 90-93% 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. Work period for 90 seconds (Rest 2 min) x 4 sets:
Split Squat sets should be smooth and unbroken (approx 20-25 seconds per 10 reps)
One-Arm DB Rear-Foot Elevated Split Squat x 10 Reps (weak leg)
Decline/GHD Sit-ups x 10 Reps
One-Arm DB Rear-Foot Elevated Split Squat x 10 Reps (weak leg)
Decline/GHD Sit-ups x Max Reps in remaining time
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D. 2 Rounds:
Each round quickly, then rest 3+ min as needed to ensure optimal performance on next round
10/7 Cal Bike (male/female) (hard effort)
Dual KB Front Rack Walk x 50m (heavy, unbroken)
Spanish Squat x 10-15 Reps
Dual KB Front Rack Walk x 50m (heavy, unbroken)
10/7 Cal Bike (male/female) (hard effort)
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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
First one at same weight as top set
Next two sets at 90-93% 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. Strict Pull-ups and/or Band-Assisted Pull-ups OR Rack Pull-ups
1 set of 6-8 Reps (challenging variation)
Then 1 set of 15-20 Reps at easier variation
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D. DB Fly/Press Hybrid
1 x 12-15 (tough set)
+ Superset with MAX UNBROKEN Push-ups
Push-ups @ 20X0 tempo (no pause at top of rep, 2 sec lowering phase)
(elevate hands as needed to ensure 6+ reps unbroken)
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E. DB Preacher “Hammer” Curls
50 Reps as in as few sets as possible.
Start with a tough set of 15-20 Reps unbroken
Rest 45 seconds anytime you break a set
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Day 6 – OPTIONAL Conditioning
A. 600m Farmers Carry “For Time” (heavy DB/KB in each hand)
***Choose weight where you believe you could make the first 200m unbroken without reaching failure
Every time you set the weights down, complete:
10 Burpee Deadlifts (with DB/KB in each hand)
20 Air Squats
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B. AMRAP 15 min:
Run 200m
5 High Box Jumps (step down)
15 Cal Row
15 Russian KBS (unbroken)
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