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This is the DELOAD WEEK prior to the start of the “Intensity: Progressing the Stimulus” Training cycle.
Please read the Progressing the Stimulus blog to learn about this upcoming training program.
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 Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Select QUAD DOMINANT Squat of choice:
Hack Squat
OR
Heels Elevated Pause Squat (with BARBELL or Safety Squat Bar)
OR
Pendulum Squat (or other “quad dominant” squat machine of choice)
FOR DELOAD WEEK:
4 sets of 6-8 Reps
Increase weight each set
Final set should be a weight you *could* do 10-12 Reps (approx 4 RIR)
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FOR DELOAD WEEK:
Build to ONE challenging set of 15 Reps
(close to failure; this will be used for a “cluster” approach next week).
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C. DB RDL (without hip extension)
Reps 15-12-9
(Increasing weight, such that the TOP SET of 9 Reps is with a weight you *could* do 12-15 reps)
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D. 2 Rounds:
Barbell Hip Thrusts x 10-12 Reps
Rest 1-2 min
Hanging Oblique Knee Raises x 10-20 Reps (5-10/side)
Standard Sit-ups (no weight or decline) x 10-20 Reps
Rest 1-2 min
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Day 2 – Upper Body (Chest/Back Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
FOR DELOAD WEEK:
4 sets of 8-10 Reps
Increase weight each set
Final set should be a weight you *could* do 12 Reps (approx 2-3 RIR)
A1. Incline DB Bench Press (pause bottom)
Rest 2 min to A2
A2. (weighted) Pull-ups OR Pulldowns OR Machine Assisted Pull-ups
(grip of choice; stay consistent week to week)
Rest 2 min back to A1
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B. Chest Supported Row of choice
T-Bar Row OR Seated Row OR Prone DB Row
Build to ONE challenging set of 12-15 Reps
(close to failure; this will be used for a “cluster” approach next week).
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C. Cable Costal Press Around
(Costal = Lower chest = cable coming from high to low when you press around)
FOR DELOAD WEEK
Establish a 12-15 Rep max weight for each arm
Start light and add over the course of 2-3 sets
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D. Alternate Movements x 2 sets each:
Approx 3 RIR on each set
Standing DB Hammer Curls x 10-12 Reps
Rest 1 min
Leaning DB Lateral Raises x 15-20 Reps per arm
Rest 1 min
Lying DB Tricep Extensions x 10-12 Reps
Rest 1 min
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E. Cable Face Pulls
2 x 15-20 Reps
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute Dominant)
Part A and B repeat week to week. Track these metrics
A. Hip Banded BARBELL RDL or TRAP BAR RDL
(last cycle we did this with DB’s as part of a circuit sequence. Now we do it heavier with a barbell)
FOR DELOAD WEEK:
4 sets of 8-10 Reps
Increase weight each set
Final set should be a weight you *could* do 12-15 Reps (approx 4-5 RIR)
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B. Kas Glute Bridge to Hip Thrust Superset
(can also perform on Smith Machine or other “Glute” machine setup you prefer)
FOR DELOAD WEEK:
3 supersets of designated reps
Increase weight each set
Final set about 2-3 RIR on both lifts
B1. Kas Glute Bridge x 8-12 Reps
NO REST to B2
B2. Barbell Hip Thrust x 4-8 Reps
*Same weight as Kas Glute Bridge
Rest 2-3 min back to B1
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C. Seated Leg Curl OR Lying Leg Curl
This will not repeat precisely week to week, though we will generally have leg curl work
2 sets of 8-12 Reps (with approx. 3 RIR)
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D. Leg Press
2 sets of 6-10 Reps (with 4-5 RIR across both sets)
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E. 2 Rounds:
Standing Calf Raise machine (use deficit as feasible) x 10-20 Reps
Rest 1 min
Plank Knee to elbow x 30-45 seconds of moderate effort work
Rest 1 min
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. Superset Movements:
FOR DELOAD WEEK:
3 supersets of designated reps
Increase weight/effort each set
Final set about 2-3 RIR on both lifts
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-12 Reps
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps
Rest 2-3 min back to A1
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B. Alternate Movements:
FOR DELOAD WEEK:
3 sets of 10-12 Reps
Increase weight each set
Final set should be a weight you *could* do 12-15 Reps (approx 2-3 RIR)
B1. Single Arm DB Preacher Curl (downslope of bench)
Rest 1 min between arms and before B2
B2. Seated/Incline Overhead DB Tricep Extensions
Rest 1-2 min back to B1
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C. 4 Rounds:
Rest approx. 30s between movements, and keep effort moderate across the board (no grinding reps)
Rest 2-3 min between rounds
Inverted Rows OR Seated Cable Rows x 8-15 Reps
Flat DB Flies (pause stretch) x 10-12 Reps
DB Pullovers OR Straight-Arm Pulldowns x 12-15 Reps
Push-up variation x 8-12 Reps
(elevate hands to scale, or increase difficulty by using dynamic/clapping or a deficit)
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Day 6 – OPTIONAL Conditioning Day
Quick cardio session, then rest up and get ready for the official “Week 1” of the new cycle.
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 DAY
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