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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. EMOM x 20 Minutes (4 Rounds):
Alternate Movements at top of each minute
~ 20-30 sec work / 30-40 sec rest
*Remember moderate effort deload week
Min 1: Heels Elevated Goblet Squat x 8-12 Reps
Min 2: Reverse Crunches x 10-20 Reps
Min 3: Superman’s (1 sec pause top) x 8-15 Reps
Min 4: Oblique Sit-ups x 12-24 Reps (6-12/side)
Min 5: Calf Raises (deficit) x 10-20 Reps
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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. Wide Bentover Barbell Rows to chest OR Wide Cable Rows to sternum
2 x 10-15 Reps (~2-3 reps from failure)
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D. Superset x 2 sets:
~2 reps from failure each
Tricep Pushdowns x 10-15 Reps
Cable Face Pulls x 12-20 Reps
Rest 1-2 min
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E. Superset x 2 sets:
~2 reps from failure each
Seated DB Curls x 10-12 Reps
Bentover DB Rear Delt Raises x 15-20 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. Seated Leg Curl OR Lying Leg Curl
4 sets x 10-20 Reps (~2-3 reps from failure)
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D. 2 Rounds:
Lying Leg Raises x 8-15 Reps (add DB between feet as needed)
Standard Sit-ups x 8-15 Reps (add DB on/above chest as needed)
Rest 2-3 min
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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 set warm-up, then:
2 work sets (~3-4 reps from failure)
Standard “level ground” push-ups x 10-20 Reps (see options below)
Rest 1 min
Wide Grip Pulldowns x 6-10 Reps
Rest 1 min
Push-ups arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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D. Alternate Movements x 3 sets each:
First set warm-up, then:
2 work sets
Lying DB Tricep Extensions x 10-12 Reps (~3-4 reps from failure)
Rest 1 min
Bentover DB Curls x 12-15 Reps (~2 reps from failure)
Rest 1 min
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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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