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This is DELOAD WEEK between the second and third Mesocycle of the “Linear Periodization” cycle.
Please read the Linear Periodization “Enhanced” Blog to learn about this training program.
The DELOAD WEEK will serve as a transition period from “moderate reps” into “lower reps.” We will spend four weeks in the lower rep range as work towards some “max reps” testing for the repeating movements.
The purpose of the deload week is to flush fatigue from prior accumulation mesocycle. Below each “repeating movement,” I will note the rep range for the top working set next week (as we transition into “moderate” rep ranges for each exercise).
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 8-10 Reps, you should know that you will be using a weight where you could achieve 15+ 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 5-8 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use next week)
Rep Range for THIS UPCOMING MESOCYCLE = 5-8 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 6-9 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use next week)
Rep Range for THIS UPCOMING MESOCYCLE = 6-9 Reps
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C. Alternate Movements x 3 sets each:
Increase effort/difficulty each round, such that the final set of each is ~5 reps shy of failure
DB Split Squat (no elevation) x 8-12 Reps (per leg)
Rest 1-2 min between legs and movements
STOP Lying Leg Curls x 8-15 Reps
Rest 1-2 min
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D. Alternate Movements x 3 sets each:
Moderate/hard effort for all sets
Standing Calf Raises (BW only) (use deficit as feasible) x 10-20 Reps
Rest 1 min
Lying Leg Raises x 8-20 Reps
Rest 1 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 4-7 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use next week)
Rep Range for THIS UPCOMING MESOCYCLE = 4-7 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 6-9 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use next week)
Rep Range for THIS UPCOMING MESOCYCLE = 6-9 Reps
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C. Strict Overhead Press
(or Machine Overhead Press of choice)
1 set of 10 Reps (with approx. 15 rep weight)
Then 3 sets of 15 Reps @ 60-70% of 10-rep weight
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D. Superset Movements x 2 sets each:
Push-ups x 5-6 RIR @ 20X0 tempo (finish set approx 5-6 reps from “desire to rest at top of rep”)
Cable Face Pulls OR Bentover DB Face Pullsx 15-20 Reps
Rest 2 min
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E. Alternate Cable Movements x 2 sets each:
Straight Arm Pulldowns x 12-20 Reps
Rest 1-2 min
Cable Pushdowns x 12-20 Reps
Rest 1-2 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 4-7 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use next week)
Rep Range for THIS UPCOMING MESOCYCLE = 4-7 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 5-8 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use next week)
Rep Range for THIS MESOCYCLE = 5-8 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. Single Leg Leg Extension
3 x 10-12 Reps per leg (with 15-20 rep weight)
Rest approx. 1 min between each leg
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D. Alternate Movements x 2-3 Rounds:
DB Hip Thrust x 12-25 Reps
Rest 1-2
Sit-ups (no weight or decline) x 10-15 Reps
Superset Plank Hold x approx. 6/10 “effort”
Rest 1-2 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 3-5 Reps
Each set with a DIFFICULTY LEVEL such that you finish sets approx. 5 reps shy of “technical failure”
Rep Range for THIS MESOCYCLE = 4-7 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 NEXT WEEK for three sets of the same rep targets
Dips (weighted as needed) OR Machine-Assisted Dips x 5-8 Reps
Rest 1-2 min
Dead-Stop DB Lateral Raise x 8-10 Reps
Rest 1-2 min
Preacher Curls (EZ or Barbell) OR Machine Preacher Curls x 8-10 Reps
(choose movement and stay consistent week to week)
Rest 1-2 min
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C. Superset Movements x 3 sets each:
Kneeling Overhead Cable Tricep Extensions x 12-15 Reps (light/moderate)
Inverted Rows x 5-reps from fatigue
Rest 2 min
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D. Superset Movements x 3 sets each:
DB Hammer Curls x 8-12 Reps (with 15+ rep weight)
Reverse Fly Machine (Rear Delts) x 15-20 Reps (light/moderate)
Rest 2 min
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Day 6 – OPTIONAL Conditioning Day
Quick cardio session, then rest up and get ready for the progression into the “lower” rep ranges in the upcoming mesocycle.
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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