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This is Week 3 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 3-RM load; ~2 Reps from fail)
Rest a few minutes
3 sets of 3 Reps (87.5% 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 3-RM load; ~2 Reps from fail)
Rest a few minutes
3 sets of 3 Reps (87.5% 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 (~1 rep from failure)
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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C. Back and Booty Supersets x One Round:
***Choose loading of approx 25-30 RM weight and use same weight for all sets of same exercise
Helms Row x 20 Reps
Barbell Hip Thrust x 20 Reps
Rest 1 min
Helms Row x 15 Reps
Barbell Hip Thrust x 15 Reps
Rest 1 min
Helms Row x 10 Reps
Barbell Hip Thrust x 10 Reps
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D. 2 Rounds:
“At Home” Leg Curl x 12-20 Reps
Calorie Row x 10/8 (Male/female)
“At Home” Leg Curl x 50-60% of reps from first set
Calorie Row x 10/8 (male/female)
Rest 2+ min
“At Home” Leg Curl Options:
Hamstring Walkouts (scaled option)
Gliding Leg Curls (with Rings/TRX)
Gliding Leg Curls (with barbell)
Hamstring Curls on Rower
Slider Leg Curls (Slider = skateboard, towel, socks, etc…)
DB Leg Curls
Stability Ball Leg Curls
Rings/TRX Leg Curls
Banded Leg Curls
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E. EZ or Barbell Preacher Curls
Over 1-2 warm-up sets, find challenging weight for 15 Reps
Rest a 2-3 min
Then complete 5 Reps every 30 sec x 5-8 sets
(set ends when you fail to achieve 5 quality reps “on the 30-second mark”)
*Use same tempo of movement (deliberate and controlled) on all sets
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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 3-RM load; ~2 Reps from fail)
Rest a few minutes
3 sets of 3 Reps (87.5% 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 (~1 rep from fail)
Rest a few minutes
3 sets of 5-8 Reps (at 87.5% of 5-rep set)
Rest 1-2 min b/w each
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C. 2 Work Rounds of Paired Movement sequences:
1 warm-up prior as needed
Ring or TRX Plank Sprawls x 6-12 Reps (elevate rings or go to knees for scaling)
Superset Ring Push-ups x difficult # of Reps (approx 1-2 RIR)
(use same ring height/scaling as for SPRAWLS and it should give you the proper stimulus!)
Rest 1-2 min
Flat DB Flies x 12-15 Reps
Superset Leaning KB Lateral Raise x 12-18 Reps per arm
(DB ok if no KB available)
Rest 1-2 min
Lying DB Tricep Extensions x 10-12 Reps
Superset Banded Pushdowns x 12-15 Reps
Rest 2-3+ min as needed
(tricep and chest fatigue will effect stability in Plank Sprawls)
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D. Reps 15-20-25 for each exercise:
Start with a weight/difficulty to make 15 reps unbroken, and then decrease each round to keep unbroken sets. Rest minimally, just long enough to adjust weights and ensure quality movement.
Hang Barbell Muscle Snatch
Decline or GHD Sit-ups
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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 3-RM load; ~2 Reps from fail)
Rest a few minutes
3 sets of 3 Reps (87.5% 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 (~1 rep from fail)
Rest a few minutes
3 sets of 5-8 Reps (at 87.5% 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. 2 Rounds:
45 seconds of Alternating Front-Rack Lunges (Walking if possible)
Rest 15s
45 seconds of Russian KBS (heavy but unbroken)
Rest 15s
45 seconds of Front Squats (same bar as lunges)
Rest 15s
45 seconds of KB Sumo Deadlift (same KB as swings)
(stand on risers for added ROM as desired)
Rest 2-3+ min as needed
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D. Hanging Knee Raises (weighted as feasible)
Quickly build to tough set of 15 Reps
Rest 2-3 min
Then complete 3 sets of 8-10 Reps with same weight/difficulty
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E. EMOM x 6 min (alternating):
For each movement, target 12-20 Reps of quality movement
(approx 20-25s of work)
V-ups (scale as Lying Leg Raises)
Calf Raises (deficit, BW)
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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 3-RM load; ~2 Reps from fail)
Rest a few minutes
3 sets of 3 Reps (87.5% 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 ~4 rep max weight for this week (~1 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 (~1 rep from fail)
Rest a few minutes
3 sets of 5-8 Reps (at 87.5% of 5-rep set)
Rest 1-2 min b/w each
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D. Straight-Arm Banded Pulldown
Find tough resistance for 20 Reps
Then complete 12 Reps EMOM x 5 min @ same resistance
(the point is to create some stress in the lats heading into Part D)
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D. Burpee Pull-ups x 20 Reps
Choose the most DIFFICULT variation possible for the Pull-up
Instead of going for SPEED, focus on quality and efficiency of movement for each rep
Easiest = Burpee Jumping Pullup (as shown)
Moderate = Burpee Dead-hang strict Pull-up
Hardest = Burpee Strict Chest-to-Bar (with 1-2 sec hold at contraction)
(make it even harder by choosing a super high bar to jump to)
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Day 6 – OPTIONAL Conditioning
A. AMRAP 40 min (with mandatory rest periods throughout)
Run 200m
8 Burpee Suitcase KB Deadlift
4 High Box Jumps (step down)
Rest 60 seconds
8 Cal Assault Bike OR 8 Shuttle Runs (30 ft each way)
16 KBS (overhead)
4 High Box Jumps (step down)
Rest 60 seconds
8 Cal Row OR 8 Shuttle Runs (30 ft each way)
4 Devils Press
4 High Box Jumps (step down)
Rest 60 seconds
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B. Walk 15-20 min slow recovery
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