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This is the DELOAD week at the end of the second Mesocycle. There will be one more 4-week accumulation phase to follow DELOAD.
The prior week consisted of a purposeful “slight over-reaching.” After flushing the excessive fatigue via this “deload week,” the body should be primed to manifest the gains made during the prior four weeks of accumulation.
If you have any doubt about the importance of Deload weeks, or would like to learn more about the why and how of implementation, please see THE DELOAD BLOG POST
If nothing else, please approach this week with a few objectives:
1. Stay at least 5-6 reps shy of failure on all sets
2. Leave the gym with a similar feeling and endorphin level of going for a hike
3. Avoid the sense of “oh that was a great workout!”
Please read the PowerBuilding BLOG to learn about this training cycle in general
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Day 1 – Lower Posterior and Upper Body Pull
Part A and B repeat week to week. Track metrics
A. Deadlift
Reps performed with STOP briefly on ground, providing time to reset and ensure optimal movement
pattern
3 Reps EMOM x 8 Min @ 60-65% of working weight from prior week
Full focus on technique and improving execution which can be implemented into next mesocycle
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B. Weighted Pull-ups (@21X0) (Scaling below)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
Build quickly to a set of 2-3 Reps at 80% of top weight last week
Then 3×6 @ 12-15 rep weight (scaled/assisted as needed to meet 12-15 rep difficulty)
(Remember that 80% is calculated of TOTAL WEIGHT; BW + added weight)
SCALING:
Follow same protocol as above with:
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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C. Superset Movements x 3 sets each:
Bentover DB Rows OR Seated Cable Rows x 8-10 @ 15+ Rep weight
Seated Leg Curl OR Lying Leg Curls x 8-10 @ 15+ Rep weight
Rest 1-2 min
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D. EMOM x 8 min (alternating):
Banded Glute Bridges x easy/moderate set that takes 20-25 seconds total time
Seated DB Hammer Curls x 8-10 Reps @ 15+ Rep weight
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Day 2 – Upper Body Push + Core
Part A and B repeat week to week. Track metrics
A. Pause Bench Press OR Pause Machine Chest Press (of choice)
(choose; stay consistent week to week)
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build quickly to a set of 2-3 Reps at 80% of top weight last week
Then 3×6 @ 12-15 rep weight
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B. Incline DB Bench Press
2 x 6-8 (with 12-15 rep weight)
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C. Alternate “Shoulder Health” Sequence x 2 Rounds:
DB Powell Raise x 8 Reps (per arm)
(goal to use approx 10% of bench press max; but proper technique is more important than load)
Rest 1 min after both arms
“6-Ways” x 6 reps (One Rep = from waist until DB’s get back to waist)
Rest 1 min
Cable Face Pulls x 20-25 Reps
Rest 1 min
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D. Alternate Movements x 2 Rounds:
BW Tricep Extensions (elevate hands to scale) x 5-6 RIR (goal for 6-10 Reps)
Rest 1 min
Plank Hold (weighted lightly as needed) x 30-45 seconds
Rest 1 min
Banded Dead-Bugs x 10-20 Reps (5-10/leg)
Rest 1 min
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Day 3 – REST DAY
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Day 4 – Full Lower Body (Quad focus) + Core
Part A and B repeat week to week. Track metrics
A. Back Squat
(choose LOW BAR or HIGH BAR and stay consistent week to week)
Build quickly to a set of 2-3 Reps at 80% of top weight last week
Then 3×6 @ 12-15 rep weight
OR choose a machine version (with slightly higher target rep range)
Whatever choice you make, stay consistent week to week
Hack Squat OR Other Squat Machine of choice
6 Reps EMOM x 6 Min @ 60-65% of working weight from prior week
Full focus on technique and improving execution which can be implemented into next mesocycle
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B. Choose Movement (stay consistent week to week)
3 Sets: Complete the SAME REPS as last week (8-10 rep range) but with 75-80% of the loading
***If you are using only BW, then do 4 sets and decrease reps to 5-6 per set
Weighted Hip Extensions
OR
45-Degree Hip Extension (add load as feasible)
OR
45-Degree Hip Extension + GHR finish (add load as feasible)
OR
Glute-Ham Raise (add load as feasible)
OR
Reverse Hyper (if available)
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C. Alternate Movements x 2 sets each:
Walking Lunges (BW only) x 1 minute at steady pace
(goal for 20-30 evenly spaced steps with controlled tempo)
Rest 1 min
Cossack Squats (BW only) x 16-10 Reps per side (12-20 reps total)
Rest 1 min
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D. 2 Rounds:
Clamshell Crunches (with or without ball between legs) x 8-15 Reps
Rest 1 min
Standing Calf Raise (BW; deficit) x 10-15 Reps
Rest 1 min
Hanging Oblique Knee Raise x 10-16 Reps (5-8/side)
Rest 1 min
Squat-Chair Sit x 1 min (hold goblet or empty barbell on back if desired)
Rest 1 min
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Day 5 – Full Upper Body
Parts A, B and C repeat week to week. Track metrics
A. Strict Overhead Press OR Machine Overhead Press (of choice)
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build quickly to a set of 2-3 Reps at 80% of top weight last week
Then 3×6 @ 12-15 rep weight
***If performing “machine Overhead Press” stay consistent week to week
6 Reps EMOM x 6 Min @ 60-65% of working weight from prior week
Full focus on technique and improving execution which can be implemented into next mesocycle
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B. Strict Pendlay Row OR T-Bar Machine OR Hammer Strength Row
(choose one and stay consistent week to week)
Reps 15-10-5 (starting super light and increasing each set)
The set of 5 reps should the SAME LOADING AS YOUR WORKING WEIGHT FROM PRIOR WEEK
(assuming you achieved around 10 reps prior week)
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C. Weighted Dips (or scaled with Assisted Dip Machine)
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to one top set 5 Reps (with a weight you COULD do 10+ Reps)
Then complete one set of BW only (or scaled as needed) for 8+ Reps (with 5+ RIR)
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D. Standing DB Curls
3 x 10-12 Reps (with 15-20 rep weight)
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E. Cable Reverse Flies (Rear Delt) (with ankle cuff on wrist if possible)
10-12 Reps EMOM x 5 Min (with 20-25 rep weight)
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Day 6 – 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 mesocycle!
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