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This is the DELOAD WEEK between the first and second mesocycles in the “Lengthened ROM + Partials” Training cycle.
Please read Pre-Exhaust Supersets blog to learn about the current training program.
In this cycle design, we have progressed effort each week over the last four weeks. After the prior week, which was subjectively the “hardest” training week, this deload should be quite well timed to facilitate recovery and allow the adaptations to occur before beginning the next mesocycle.
DURING THIS DELOAD WEEK…
We can expect the highly fatiguing lengthened compound movements to be around 4-5 reps from failure, while the lower fatiguing “short” movements will be around 2-3 reps from failure.
Since total volume of work performed has the highest correlation to fatigue, we will DELOAD by reducing volume (total number of HARD sets) across the program, in general.
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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Monday
Lower Body
Part A and B Repeat week to week
A. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
Seated Leg Curl OR Lying Leg Curl x 10-15 Reps (~6-4-2 reps from failure)
Romanian Deadlift (RDL) (Barbell OR Trap Bar) (~8-6-4 reps from failure)
Rest 2-3 min between harder work sets
***If this superset presents a logistical issue (and you can’t bring a barbell to the leg curl machine), you may find it more reasonable to bring DBs over to that area
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B. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
Sissy Squats (see below) x 8-15 Reps (~7-5-3 reps from failure)
Walking DB Lunges (quad dominant) x 10-16 Reps (5-8/leg) (~8-6-4 reps from failure)
Rest 2-3 min between harder work sets
Sissy Squat Variations (stay consistent week to week)
Weighted Sissy Squats
Sissy Squats (BW only)
Band Assisted Sissy Squats
Wall Assisted Sissy Squats
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C. EMOM x 20 Minutes (4 Rounds):
Alternate Movements at top of each minute
~ 20-30 sec work / 30-40 sec rest
*Remember moderate effort deload week
Min 1: Heels Elevated Goblet Squat x 8-12 Reps
Min 2: Reverse Crunches x 10-20 Reps
Min 3: Superman’s (1 sec pause top) x 8-15 Reps
Min 4: Oblique Sit-ups x 12-24 Reps (6-12/side)
Min 5: Calf Raises (deficit) x 10-20 Reps
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Tuesday
Upper Body
Part A and B Repeat week to week
A. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
Cable Crossovers OR Pec Fly Machine x 10-15 Reps (~6-4-2 reps from failure)
Flat DB Bench Press x 6-10 Reps (~7-5-3 reps from failure)
Rest 2-3 min between harder work sets
***If this superset is impossible in a crowded gym, there are TWO possible alternatives which will accomplish a similar goal:
1. Flat DB Fly Superset to Flat DB Bench Press
2. Cable Crossover (wide arms) Superset to Cable Costal Press (narrower “press” style)
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B. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
***Use the same bar attachment and station for this superset. This will make it super easy inside a crowded gym setting (you will need to INCREASE the weight for the Wide Grip Pulldown)
Straight Arm Pulldowns x 10-15 Reps (~6-4-2 reps from failure)
Wide Grip Pulldowns x 6-10 Reps (~7-5-3 reps from failure)
Rest 2-3 min between harder work sets
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C. Wide Bentover Barbell Rows to chest OR Wide Cable Rows to sternum
2 x 10-15 Reps (~2-3 reps from failure)
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D. Superset x 2 sets:
~2 reps from failure each
Tricep Pushdowns x 10-15 Reps
Cable Face Pulls x 12-20 Reps
Rest 1-2 min
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E. Superset x 2 sets:
~2 reps from failure each
Seated DB Curls x 10-12 Reps
Bentover DB Rear Delt Raises x 15-20 Reps
Rest 1-2 min
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
Leg Extensions (pause contraction) x 8-12 Reps (~6-4-2 reps from failure)
Hack Squat OR Leg Press x 6-10 Reps (~8-6-4 reps from failure)
Rest 2-3 min between harder work sets
***If this superset is impossible in a crowded gym, there are TWO possible alternatives which will accomplish a similar goal:
1. Leg Extensions Superset to Heels Elevated Goblet Squats
2. Sissy Squat or Bodyweight Leg Extension Superset to Hack or Leg press
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B. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
(Weighted) Hip Extensions (see below) x 8-12 Reps (~6-4-2 reps from failure)
DB RDL (without hip extension) x 8-12 Reps (~8-6-4 reps from failure)
Rest 2-3 min between harder work sets
***You will need to bring DB’s over to the area where you perform Hip Extensions
Hip Extensions Variations (stay consistent week to week)
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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C. Seated Leg Curl OR Lying Leg Curl
4 sets x 10-20 Reps (~2-3 reps from failure)
Rest 1-2 min between sets
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D. 2 Rounds:
Lying Leg Raises x 8-15 Reps (add DB between feet as needed)
Standard Sit-ups x 8-15 Reps (add DB on/above chest as needed)
Rest 2-3 min
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Friday
Upper Body
Part A and B Repeat week to week
A. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
Bentover Reverse Flies x 15-20 Reps (~3-2-1 reps from failure)
Chest Supported Row (see below) x 8-12 Reps (~6-4-2 reps from failure)
Rest 2-3 min between harder work sets
***You will need to bring DB’s over to the area where you perform your Row variation
Chest Supported Row Options (stay consistent week to week)
T-Bar Row
Seated Machine Row
Seated Cable Row
DB Seal Row
Prone DB Row
Head Supported Row
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B. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
DB Lateral Raise (no loss of tension at bottom) x 10-15 Reps (~3-2-1 reps from failure)
Steep Incline Anterior Delt Press x 6-10 Reps (~8-6-4 reps from failure)
Rest 2-3 min between harder work sets
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C. Alternate Movements x 3 sets each:
First set warm-up, then:
2 work sets (~3-4 reps from failure)
Standard “level ground” push-ups x 10-20 Reps (see options below)
Rest 1 min
Wide Grip Pulldowns x 6-10 Reps
Rest 1 min
Push-ups arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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D. Alternate Movements x 3 sets each:
First set warm-up, then:
2 work sets
Lying DB Tricep Extensions x 10-12 Reps (~3-4 reps from failure)
Rest 1 min
Bentover DB Curls x 12-15 Reps (~2 reps from failure)
Rest 1 min
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Saturday – 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 week 1 of the next mesocycle!
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SUNDAY – REST DAY
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