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This is the DELOAD WEEK at the end of the first Mesocycle of the Powerbuilding 2.0 Training cycle.
Please read the linked Blog to learn more about the current programming.
The purpose of the deload week is to flush fatigue from prior accumulation mesocycle. Volume of work performed has the highest correlation to fatigue. Therefore, we will DELOAD by reducing volume (total number of HARD sets) on the REPEATING MOVEMENTS. We will also reduce intensity (working with further proximity to failure)
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
(Sumo OR Trap Bar also acceptable)
Reset briefly on ground b/w reps
FOR DELOAD WEEK:
Use ~60-65% of top single from prior work week
2 Reps EMOM x 6 Min
Full focus on technique and improving setup/execution to enhance performance next mesocycle
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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:
Use ~60-65% of top single from prior work week
2 Reps EMOM x 6 Min
Full focus on technique and improving setup/execution to enhance performance next mesocycle
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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 DB Rows OR Seated Cable Rows
2 x 8-10 @ 15+ Rep weight
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D. Alternate Movements x 2 Rounds:
10-15 Reps DB Hammer Curls
Rest 1 min
10-15 Reps Seated Leg Curl OR Lying Leg Curl
Rest 2-3 min
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E. Kas Glute Bridge
2 x 12-20 Reps
Use ~30-rep weight
Rest 30-45 sec b/w sets
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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:
Use ~60-65% of top single from prior work week
3 Reps EMOM x 6 Min
Full focus on technique and improving setup/execution to enhance performance next mesocycle
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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. DB Powell Raise
3 sets of 8 Reps (per arm)
(goal to use approx 10% of bench press max; but proper technique is more important than load)
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D. Cable Face Pulls
12-15 Reps EMOM x 5 Min (with approx weight for 25 reps)
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E. Alternate Movements x 3 sets each:
Banded Dead-Bugs x 10-20 Reps (5-10/side)
Rest 1 min
DB Tate Press x 8-10 Reps (with 15+ rep weight)
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)
FOR DELOAD WEEK:
Use ~60-65% of top single from prior work week
2 Reps EMOM x 6 Min
Full focus on technique and improving setup/execution to enhance performance next mesocycle
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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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4 Rounds:
Walking Lunges (BW only) x 1 minute
Rest 1 min
***Note that difficulty can be adjusted by speed of reps. An Advanced athlete who is slow twitch muscle fiber dominant (better at endurance) might move quickly and achieve over 40 reps in a minute. Difficulty can be scaled by moving slower between reps. Try to keep moving for the full minute and just adjust the speed at which you perform reps to modulate difficulty.
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D. Alternate Movements x 3 sets each:
Hanging Oblique Knee Raise x 10-16 Reps (5-8/side)
Rest 1 min
Standing Calf Raise (BW; deficit) x 10-15 Reps
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
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
FOR DELOAD WEEK:
Use ~60-65% of top single from prior work week
3 Reps EMOM x 6 Min
Full focus on technique and improving setup/execution to enhance performance next mesocycle
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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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D. Alternate Movements x 3 sets each:
Standing DB Curls x 12-15 Reps with 20-Rep weight
Rest 1 min
Bentover Reverse Flies x 12-15 Reps with 20-Rep weight
Rest 1 min
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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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