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This is the DELOAD WEEK prior to the start of the “Linear Periodization” Training cycle.
Please read the Linear Periodization Training 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 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 + Core
Part A and B repeat week to week. Track these metrics
A. Barbell RDL
For DELOAD WEEK, complete 3 sets of 10-12 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use in “week 1”)
Rep Range for THIS MESOCYCLE = 10-12 Reps
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B. Hack Squat OR “Quad Dominant” Squat Machine of choice OR Foam Roller/Slider DB Hack Squats
(choose movement and stay consistent week to week)
For DELOAD WEEK, complete 3 sets of 12-15 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use in “week 1”)
Rep Range for THIS MESOCYCLE = 12-15 Reps
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C. Barbell Hip Thrusts (Smith Machine or other GLUTE thrust machine acceptable, too)
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:
Hanging Oblique Knee Raises x 10-20 Reps (5-10/side)
STOP Lying Leg Curls x 10-12 Reps (with 15-20 rep difficulty/weight)
Standard Sit-ups (no weight or decline) x 10-20 Reps
Heels Elevated Air Squat x 10-20 Reps
Rest 1-2 min
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Incline “pause” Barbell Bench OR Incline “Pause” Chest Press Machine (of choice)
(choose movement and stay consistent week to week)
For DELOAD WEEK, complete 3 sets of 12-15 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use in “week 1”)
Rep Range for THIS MESOCYCLE = 12-15 Reps
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B. One Arm DB “sweep” Rows (knee on bench) OR One Arm Machine Row (of choice)
(choose movement and stay consistent week to week)
(cues are in description of video for DB “Sweep” Row)
For DELOAD WEEK, complete 3 sets of 12-15 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use in “week 1”)
Rep Range for THIS MESOCYCLE = 12-15 Reps
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C. Alternate Movements x 2 sets each:
Seated Cable Rows x 10-15 Reps (easy/moderate)
Rest 1 min
Push-ups (standard, elevated, dynamic, etc…) x 6-12 Reps (moderate effort)
Rest 1 min
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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
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 + Walk 10k steps
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Day 4 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Squat (of choice) (select movement and stay consistent week to week)
1. Back Squats (Low or High bar)
2. Back Squat (pause, heels elevated)
3. Safety Squat Bar (standard or pause with heels elevated)
For DELOAD WEEK, complete 3 sets of 10-12 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use in “week 1”)
Rep Range for THIS MESOCYCLE = 10-12 Reps
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B. Low Bar Good Mornings
(or can use “Safety Squat Bar” if you have the option)
For DELOAD WEEK, complete 3 sets of 10-12 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use in “week 1”)
Rep Range for THIS MESOCYCLE = 10-12 Reps
***I find this movement much more productive with LOW BAR position. The high bar position seems to make it more of a low back and midline stability movement as opposed to glutes/hamstrings
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C. Alternate Movements x 2 sets each:
STOP Seated Leg Curls (or Lying Leg Curls) x 8-10 Reps (with 15+ rep weight difficulty)
Rest 1 min
Reverse Crunches x 10-20 Reps (moderate effort)
Rest 1 min
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D. 3 Rounds:
Standing Calf Raises (BW only) (use deficit as feasible) x 10-20 Reps
Rest 1 min
Box/Bench Step-ups (no weight; alternate legs) x 30-45 seconds of moderate effort work
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
Part A and B repeat week to week. Track these metrics
A. Strict Pullups OR Rack Pull-ups (weighted as needed) (scaling below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
*If you opt for Rack Pull-ups, you can add weight as shown in video if needed for rep range targets
For DELOAD WEEK, complete 3 sets of 6 Reps
Use the SAME weight/difficulty/scaling for Pull-ups that you intend to use in “week 1” for 10-12 Reps
Rep Range for THIS MESOCYCLE = 10-12 Reps
Pull-ups Scaling Options
Machine-Assisted Pull-ups
Rack Pull-ups
Rack Pull-ups (foot assisted)
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B. Alternate Movements x 3 sets each:
For DELOAD WEEK, increase weight each set that, such that the FINAL set is approx. the same weight/difficulty that you intend to use in “Week 1” for three sets of the same rep targets
Dips (weighted as needed) OR Machine-Assisted Dips x 10-12 Reps
Rest 1-2 min
Dead-Stop DB Lateral Raise x 15-20 Reps
Rest 1-2 min
Preacher Curls (EZ or Barbell) OR Machine Preacher Curls x 15-20 Reps
(choose movement and stay consistent week to week)
Rest 1-2 min
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C. Alternate Movements x 2 sets each:
DB Arnold Press x 8-10 Reps (with 15+ rep weight difficulty)
Rest 1 min
Straight Arm Pulldowns x 10-15 Reps
Rest 1 min
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D. Alternate Movements Every Min x 8 Minutes (4 Rounds):
Incline DB Flies x 10-12 Reps (with 15-20 rep weight difficulty)
Face-Down Incline Reverse Flies x 15-20 (light)
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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 + Walk 10k steps
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