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This is the DELOAD WEEK prior to the start of the “Powerbuilding 2.0” Training cycle.
Please read the Powerbuilding 2.0 blog to learn about this upcoming training program.
(This blog will be ready/posted mid week, around Aug 4-5)
The DELOAD WEEK will use the SAME repeating movements that you will see in the upcoming cycle.
There are two main reasons for the deload week:
1. Flush fatigue to enhance recovery and optimize progressions in the upcoming cycle.
2. Create familiarity with the new REPEATING MOVEMENTS, and use deload to establish general idea around working weights for the cycle.
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 Posterior and Upper Body Pull
Part A and B repeat week to week. Track metrics
A. Deadlift
Reset briefly on ground b/w reps
FOR DELOAD WEEK:
Build to single rep (at ~6 rep max weight)
Rest a few minutes
2 sets of 6 Reps (at ~12 rep max weight)
Rest 2 min b/w each
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B. (weighted) Pull-ups OR Weighted “negatives” (lowers)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
FOR DELOAD WEEK:
Build to single rep (at ~6 rep max weight)
Rest a few minutes
2 sets of 6 Reps (at ~12 rep max weight)
Rest 2 min b/w each
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If you cannot yet perform Pull-up Lowers in 5-6 seconds per rep then use below scales.
If using below scales, follow rep scheme:
3 sets of 5-8 Reps (with ~5 reps from failure for deload week)
Machine-Assisted Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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C. Bentover Row + RDL Complex
One Rep = Bentover Row + stand + RDL + stand
4 sets x 5 Reps
(start light and increasing to moderate difficulty set at the end)
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D. 2-3 Rounds:
15-20 Cable Face Pulls
10-12 DB Hammer Curls
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Day 2 – Upper Body Push + Core
Part A and B repeat week to week. Track metrics
A. Pause Barbell Bench Press
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
FOR DELOAD WEEK:
Build to single rep (at ~6 rep max weight)
Rest a few minutes
2 sets of 6 Reps (at ~12 rep max weight)
Rest 2 min b/w each
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B. Incline DB “Anterior Delt” Press
FOR DELOAD WEEK:
Build to set of 5 Reps (at ~10 rep max weight)
Rest a few minutes
2 sets of 8 Reps (at ~15 rep max weight)
Rest 1-2 min b/w each
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C. “6-Ways”
Complete 6 sets of 6 reps
One Rep = from waist until DB’s get back to waist
Keep it light and use movement as pre-hab
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D. Single Arm “Cross Body” Tricep Pushdown
3 x 8-12 Reps/arm
Rest 30-60s b/w arms
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E. Weighted Plank
2 sets of 45-60 seconds
Challenging but not near failure
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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)
FOR DELOAD WEEK:
Build to single rep (at ~6 rep max weight)
Rest a few minutes
2 sets of 6 Reps (at ~12 rep max weight)
Rest 2 min b/w each
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B. Weighted Hip Extension (variations below)
FOR DELOAD WEEK:
Build to set of 5 Reps (at ~10 rep max weight)
Rest a few minutes
2 sets of 8 Reps (at ~15 rep max weight)
Rest 2 min b/w each
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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C. Pause Leg Extensions
3 x 8-12 Reps
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D. 4 Rounds:
15 seconds of Clamshell Crunches (with or without ball between legs)
Rest 15 seconds
Rest 1 min after all 4 rounds
4 Rounds:
15 seconds of Reverse Crunches
Rest 15 seconds
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Day 5 – Full Upper Body
Parts A, B and C repeat week to week. Track metrics
A. Strict Overhead Press
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
FOR DELOAD WEEK:
Build to single rep (at ~6 rep max weight)
Rest a few minutes
2 sets of 6 Reps (at ~12 rep max weight)
Rest 2 min b/w each
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FOR DELOAD WEEK:
Reps 12-9-6-3 (starting super light and increasing)
The final set of 3 Reps should be at ~8 rep max weight (5 RIR)
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C. Weighted Dips OR (weighted) Push-ups OR Assisted Dip Machine
FOR DELOAD WEEK:
Build to set of 5 Reps (at ~10 rep max weight)
Rest a few minutes
2 sets of 8 Reps (at ~15 rep max weight)
Rest 2 min b/w each
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1 x 12-15 (super easy warm-up)
1 x 8-10 (4-5 RIR)
1 x 12-15 (~3 RIR)
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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 cycle!
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Day 7 – REST/Walk
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