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This is the DELOAD WEEK between the first and second mesocycles in the “Lengthened ROM + Partials” Training cycle.
Please read Long Muscle Lengths ROM + Partials blog to learn about the current training program.
In this cycle design, we have progressed effort each week over the last four weeks. After the prior week, which was subjectively the “hardest” training week, this deload should be quite well timed to facilitate recovery and allow the adaptations to occur before beginning the next mesocycle.
DURING THIS DELOAD WEEK…
We can expect the highly fatiguing lengthened compound movements to be around 4-5 reps from failure, while the lower fatiguing “short” movements will be around 2-3 reps from failure.
Since total volume of work performed has the highest correlation to fatigue, we will DELOAD by reducing volume (total number of HARD sets) across the program, in general.
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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Monday
Lower Body
Part A and B Repeat week to week
A. Romanian Deadlift (RDL) (Barbell OR Trap Bar)
2-3 Warm-up sets, then;
1 set x 5-8 Reps (~5 reps from failure)
Rest 2-3 min
1 set x 8-12 Reps (~4 reps from failure)
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B. Front Foot Elevated Split Squat (Quad Dominant)
1-2 Warm-up sets, then;
1 set x 6-10 Reps (~5 reps from failure)
Rest 1-2 min between legs
1 set x 10-15 Reps (~4 reps from failure)
Rest 1-2 min between legs
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C. Seated Leg Curl OR Lying Leg Curl
3 sets x 10-20 Reps (~4-3-2 reps from failure)
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D. Heels Elevated DB Squats (suitcase hold)
DB’s are held like a Deadlift, but the torso remains vertical with minimal contribution from the hips (ensure the quads drive the entire movement up and down)
1 x 12-15 (super light “feel it out”)
2 x 12-15 (moderate weight “deload week” sets at 4-5 reps from “technical” failure)
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E. Superset Movements x 2 sets each:
Medball Throw Sit-ups x 5-10 Reps
Plank Shoulder Touches x 20-30 Reps (10-15/side)
Rest 2-3 min
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Tuesday
Upper Body
Part A and B Repeat week to week
A. DB Fly/Press OR Cable Fly/Press
2-3 Warm-up sets, then;
1 set x 5-8 Reps (~4 reps from failure)
Rest 2 min
1 set x 8-12 Reps (~3 reps from failure)
+ Superset the FINAL SET:
Push-ups x 6-15 Reps (see push-up options in videos)
(keep this relatively light/easy during DELOAD week, and we’ll ramp up proximity to failure next week)
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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B. Alternate Movements:
1-2 warm-up sets of each prior to work sets, then:
(weighted) Pull-ups x 2 sets x 6-10 Reps (~3-4 reps from failure)
Rest 1-2 min
DB Lateral Raise (no loss of tension at bottom) x 2 sets x 10-15 Reps (~2-3 reps from failure)
Rest 1-2 min
Pull-ups Scaling:
Machine-Assisted Pull-ups
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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C. Bentover DB Row
Reps 15-12-10 (increasing/weight effort each round)
Target ~6-4-2 reps from failure across the 3 sets
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D. Superset x 2 sets each:
Cable Face Pulls OR Banded Face Pulls x 15-25 Reps
Band Pull-Aparts OR Cable Pull-aparts x 15-25 Reps
Rest 2-3 min
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E. Alternate Movements x 2 sets each:
Target ~3-4 reps from failure for each set
Alternating DB Curls x 8-10 per arm (16-20 total, with moderate weight)
Rest 1-2 min
Lying DB Tricep Extensions x 10-15 Reps
Rest 1-2 min
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Hack Squat OR Leg Press (stay consistent week to week)
Both movements should be executed Quad dominant, meaning put the feet low on platform.
Also should have a PAUSE at the deepest stretch position at the bottom of each rep.
2-4 Warm-up sets, then;
1 set x 5-8 Reps (~5 reps from failure)
Rest 2-3 min
1 set x 8-12 Reps (~4 reps from failure)
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B. Superset Movements x 2 work sets each:
1-2 warm-up sets prior as needed
Kas Glute Bridge x 8-12 Reps (~2 reps from failure)
Walking DB Lunges x 8-12 steps (4-6 per leg) (~4 reps from failure)
Rest 2-3 min
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C. 12 Minutes of Consistent Movement
Effort should be moderate, with no “pain face” at any point
10-20 Hanging Oblique Knee Raise (5-10/side)
10-15 Heels Elevated Goblet Squat
10-15 Flat Sit-ups (add light DB as needed)
10-15 Double Kettlebell Sumo RDL
10-15 Double Kettlebell Russian KBS
10-20 Reverse Crunches
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Friday
Upper Body
Part A and B Repeat week to week
A. Chest Supported Row (see video options below)
2-3 warm-up, then;
1 set x 6-10 Reps (~3 reps from failure)
Rest 2 min
1 set x 10-15 Reps (~2 reps from failure)
Chest Supported Row Options (stay consistent week to week)
T-Bar Row
Seated Machine Row
Seated Cable Row
DB Seal Row
Prone DB Row
Head Supported Row
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B. Superset Movements x 2 work sets each:
1-2 warm-up sets prior as needed
Cable Machine Option (preferable if available):
*Note that you could also do these “single” arm by emulating the movement patterns. It may be easier to consistently get 1 cable versus trying to fight for the dual cable machine in a crowded gym….
Dual Cable Lateral Raise x 8-12 Reps (~3 reps from failure)
Dual Cable Front Raise x 6-10 Reps (~2 reps from failure)
Rest 2-3 min
Free Weight Option:
The DB “X” Raise places focus on the bottom 60% of the range-of-motion by selecting a weight that is TOO HEAVY for you to complete a full rep to the top. The Front Raise will therefore be much lighter
DB X Lateral Raise x 10-15 Reps (~3 reps from failure)
DB Front Raise x 8-12 Reps (both arms at same time) (~2 reps from failure)
Rest 2-3 min
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C. Alternate Movements x 3 sets each:
First two movements ~3-4 reps from failure
Last two movements ~2 reps from failure
***In a crowded gym setting, feel free to do 2 of the exercises back to back, or even just do them all as “single exercises” completing all sets before moving onto the next movement.
Make it easy, it’s deload week!
Flat DB Bench Press x 10-12 Reps (with ~15 rep weight)
Rest 1 min
Unweighted Rack Pull-ups OR Wide Grip Pulldowns x 10-12 Reps (see options below)
Rest 1 min
Cable Crossovers OR Pec Fly Machine x 10-20 Reps
Rest 1 min
Bentover Reverse Flies x 15-25 Reps (light)
Rest 1 min
Pull-ups Options:
Weighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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D. DB Powell Raise
2 sets of 8 Reps (per arm)
(goal to use approx 10% of bench press max; but proper technique is more important than load)
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Saturday – OPTIONAL Conditioning
Mostly an additional REST DAY to finish off DELOAD WEEK
Feel free to do some light movement + Mobility circuit
Also cool to do a long walk or slow bike ride
Keep intensity down, eat to recover, sleep well, and get ready for the new cycle!
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SUNDAY – REST DAY
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