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This is the DELOAD WEEK prior to the start of the “Intensity over Volume” Training cycle.
Please read the Intensity over Volume blog to learn about this upcoming training program.
The DELOAD WEEK will use the SAME repeating movements that you will see in the upcoming cycle.
The purpose of the deload week is to flush fatigue from prior training, and to create familiarity with the new REPEATING movements before new cycle. In parentheses of each “repeating movement,” I will tell you the rep range for the top working set next week.
As always, deload week output level should ensure 5-6+ “Reps in Reserve” (RIR). You should leave the gym feeling a slight endorphin rush, like going for a hike. There should be very little muscle tightness and no pump. So if I write 8-12 Reps, you should know that you will be using a weight where you could achieve 15-20 Reps.
If you have any doubts about the importance and benefit of Deload weeks in training, PLEASE read the blog post:
Why We Deload and Proper Implementation Protocols
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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Select QUAD DOMINANT Squat of choice:
Hack Squat
OR
Heels Elevated Pause Squat (with BARBELL or Safety Squat Bar)
OR
Pendulum Squat (or other “quad dominant” squat machine of choice)
FOR DELOAD WEEK:
Quickly, with low fatigue, build up to ONE TOP SET of 6-10 Reps @ approx. 85-90% of what you intend to use next week for the same rep range
There will be a backoff set and Superset added after deload week
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This sequence will consist of CLUSTER SETS for “week 1” (next week)
FOR DELOAD WEEK:
Build to a set of 12 Reps with approx. 3 RIR (something you could do for 15 reps unbroken)
With this difficulty level, complete 2 sets of 8-10 Reps
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C. Barbell Hip Thrusts (Smith machine, or other glute thrust machine of choice also ok)
Reps 15-10-5
(Increasing weight, such that the TOP SET of 5 Reps is with a weight where you *could* perform 10 reps)
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D. Giant Set Movements x 2 Rounds:
DB RDL (without hip extension) x 10-12 Reps
Hanging Oblique Knee Raises x 10-20 Reps (5-10/side)
Standard Sit-ups (no weight or decline) x 10-20 Reps
Rest 1-2 min
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Day 2 – Upper Body (Chest/Back Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
FOR DELOAD WEEK:
Quickly, with low fatigue, build up to ONE TOP SET of 6-10 Reps @ approx. 85-90% of what you intend to use next week for the same rep range
There will be a backoff set for each added after deload week.
Incline DB Bench Press (pause bottom)
Rest 2 min
Prone DB Row OR Chest Supported Machine Row (of choice) (T-Bar Row OR Seated Row)
Rest 2 min
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B. Wide Grip Pulldowns
(grip of choice; stay consistent week to week)
This sequence will consist of CLUSTER SETS for “week 1” (next week)
FOR DELOAD WEEK:
Build to a set of 12 Reps with approx. 3 RIR (something you could do for 15 reps unbroken)
With this difficulty level, complete 2 sets of 8-10 Reps
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C. Push-ups (options below) OR Machine Chest Press (of choice)
(select movement and stay consistent week to week)
This sequence will consist of CLUSTER SETS for “week 1” (next week)
FOR DELOAD WEEK:
Find a variation or difficulty where you believe you will be able to achieve approx. 12-15 reps unbroken to start “week 1” next week. With this difficulty level, complete 2 sets of 8-10 Reps to practice movement and refine motor patterns
Push-ups arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups (weight vest as needed)
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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D. Alternate Movements x 2 sets each:
Standing DB Hammer Curls x 10-12 Reps (with 15-20 rep weight)
Rest 1 min
Seated DB Lateral Raises x 15-20 Reps (moderate)
Rest 1 min
Lying DB Tricep Extensions x 10-12 Reps (with 15-20 rep weight)
Rest 1 min
Cable Face Pulls x 15-20 Reps (moderate)
Rest 1 min
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute Dominant)
Part A and B repeat week to week. Track these metrics
A. Hip Banded BARBELL RDL or TRAP BAR RDL
(last cycle we did this with DB’s for higher reps. Now we will do it heavier with a barbell)
FOR DELOAD WEEK:
Quickly, with low fatigue, build up to ONE TOP SET of 6-10 Reps @ approx. 85-90% of what you intend to use next week for the same rep range
There will be a backoff set and Superset added after deload week
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B. Kas Glute Bridge
(can also perform on Smith Machine or other “Glute” machine setup you prefer)
FOR DELOAD WEEK:
Quickly, with low fatigue, build up to ONE TOP SET of 15 Reps with approx. 3-4 reps “from failure”
This will be the starting weight for an “incomplete rest” sequence in Week 1
***Even though the ROM is SHORTER than a HIP THRUST, this movement is usually done MUCH LIGHTER than a thrust. The intention is to AVOID the thrust motion; instead SQUEEZE into extension!
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C. Seated Leg Curl OR Lying Leg Curl
This will not repeat precisely week to week, though we will generally have leg curl work
2 sets of 8-12 Reps (with approx. 4-5 RIR)
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D. Leg Press
2 sets of 6-10 Reps (with 4-5 RIR across both sets)
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E. 2 Rounds:
Standing Calf Raise machine (use deficit as feasible) x 10-20 Reps
Rest 1 min
Plank Knee to elbow x 30-45 seconds of moderate effort work
Rest 1 min
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. One Arm DB Overhead Press (hand-supported)
FOR DELOAD WEEK:
Quickly, with low fatigue, build up to ONE TOP SET of 6-10 Reps @ approx. 85-90% of what you intend to use next week for the same rep range
There will be a backoff set and Superset added after deload week
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B. Alternate Movements x 2 sets each:
FOR DELOAD WEEK:
First set slightly lighter
Second set use same weight you intend to use NEXT WEEK for same rep ranges
Incline Barbell “Nose Crushers” x 8-12 Reps
Rest 1-2 min
Prone DB Lateral Raises x 10-15 Reps
Rest 1-2 min
Prone DB Spider “Hammer” Curls OR Preacher DB “Hammer” Curls x 8-12 Reps
(select movement and stay consistent week to week)
Rest 1-2 min
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C. 3 Rounds:
Rest approx. 30-60s between movements, and keep effort moderate across the board (no grinding reps)
Rest 2-3 min between rounds
Inverted Rows OR Seated Cable Rows x 8-15 Reps
Incline DB Flies OR Cable Crossovers x 10-12 Reps
DB Pullovers OR Straight-Arm Pulldowns x 12-15 Reps
Push-up variation of choice x 8-12 Reps
(elevate hands to scale, or increase difficulty by using dynamic/clapping or a deficit)
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Day 6 – OPTIONAL Conditioning Day
Quick cardio session, then rest up and get ready for the official “Week 1” of the new cycle.
Keep output level around 60-70% for whichever conditioning portion you choose to do.
Choose from below:
Row 5K
OR
Run 5K
OR
Assault Bike 10K
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Day 7 – REST DAY
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