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This is Week 2 of the SECOND MESOCYCLE in the Powerbuilding 2.0 Training cycle.
Please read the linked Blog to learn more about the current programming.
You’ll notice that there many of the REPEATING MOVEMENTS have “single reps” that are increasing in load week to week. This is about preparing the CNS (central nervous system) for the work ahead. Going HEAVIER than the work sets will make those weighs feel lighter as “backoff” sets.
Furthermore, these top singles create comfort and familiarity with the PROCESS of mentally preparing and addressing the bar for single rep sets. This should have positive correlation to setting a PR during testing weeks.
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving 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 (before deload) is the most challenging.
This usually means starting movements at 1-4 reps from failure (depending on the movement), and then adding reps and/or weight week to week, so that you are training at technical failure for the final week before deload.
Look for the REPS IN RESERVE (RIR) designation next to each repeating movement.
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Day 1 – Lower Posterior and Upper Body Pull
Part A and B repeat week to week. Track metrics
A. Deadlift
(Sumo OR Trap Bar also acceptable)
Reset briefly on ground b/w reps
Build to single rep (at 4-RM load; ~3 Reps from fail)
Rest a few minutes
3 sets of 4 Reps (85% of single rep)
Rest 2 min b/w each
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B. (weighted) Pull-ups OR Weighted “negatives” (lowers)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
Build to single rep (at 4-RM load; ~3 Reps from fail)
Rest a few minutes
3 sets of 4 Reps (85% of single rep)
Rest 2 min b/w each
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If you cannot yet perform Pull-up Lowers in 5-6 seconds per rep then use below scales.
If using below scales, follow rep scheme:
3 sets of 5-8 Reps (~2 reps from failure)
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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C. Alternate Movements x 3 sets each:
B-Stance Good Mornings x Reps 15-12-8 (weak leg)
Rest 1-2 min
B-Stance Good Mornings x Reps 15-12-8 (strong leg)
Rest 1-2 min
Banded DB Pullover x Reps 25-20-15 (increasing weight)
Rest 1-2 min
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D. Superset x 2 sets each:
Wide Prone DB Rows x 12-15 Reps (heavy)
Superset Lying Banded Face Pulls x 15-20 Reps
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E. 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 Barbell Bench Press
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to single rep (at 4-RM load; ~3 Reps from fail)
Rest a few minutes
3 sets of 4 Reps (85% of single rep)
Rest 2 min b/w each
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B. Incline DB “Anterior Delt” Press
Build to set of 5 Reps (~2 reps from fail)
Rest a few minutes
3 sets of 6-8 Reps (at 85% of 5-rep set)
Rest 1-2 min b/w each
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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 single rep (at 4-RM load; ~3 Reps from fail)
Rest a few minutes
3 sets of 4 Reps (85% of single rep)
Rest 2 min b/w each
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B. Weighted Hip Extension (variations below)
Build to set of 5 Reps (~2 reps from fail)
Rest a few minutes
3 sets of 6-8 Reps (at 85% of 5-rep set)
Rest 1-2 min b/w each
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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C. Heels Elevated Goblet Squat
Reps 20-15-10 (increasing weight)
+ After the final set only:
DROPSET
+ Reduce weight to the 20-rep load and continue accruing reps to tough set
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D. 3 Rounds:
First round more casual, just sort of feel out movements, lower effort.
Then 2 hard effort work 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. Dip Belt Donkey Calf Raises
3 sets of decreasing reps (20-15-10, or 15-12-9, 12-10-8 etc…)
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Day 5 – Full Upper Body
Parts A, B and C repeat week to week. Track metrics
A. Strict Overhead Press
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to single rep (at 4-RM load; ~3 Reps from fail)
Rest a few minutes
3 sets of 4 Reps (85% of single rep)
Rest 2 min b/w each
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Reps 12-9-6-3 (starting start light and increasing each set)
The final set of 3 Reps should be at ~5 rep max weight for this week (1-2 RIR)
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C. Weighted Dips OR (weighted) Push-ups
Scale Push-ups with HAND ELEVATION (and gradually lower the height as you gain strength)
Build to set of 5 Reps (~2 reps from fail)
Rest a few minutes
3 sets of 6-8 Reps (at 82.5% of 5-rep set)
Rest 1-2 min b/w each
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D. 3 Rounds:
Two Push up Burpeex 4-6 Reps
One-Arm Burpee x 4-6 Reps (weak arm)
One-Arm Burpee x 4-6 Reps (strong arm)
Regular Burpeex 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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E. 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 12 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. Bike, Run or Row x 12 minutes at steady but challenging pace
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C. Walk 15-20 min slow recovery as desired
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