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This is the DELOAD WEEK between the second and third mesocycle of the Progressing the Stimulus Training cycle.
This is the FINAL DELOAD WEEK of this MACROcycle. The subsequent four-week period will progress towards some “max reps” testing at the end of the 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.
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:
3-4 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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2 sets of 8-10 Reps
(same resistance as 6-rep clusters last week)
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C. 12 Minutes of Consistent Movement
Effort should be moderate, with no “pain face” at any point
10-20 (5-10/leg) Walking Lunges (Light DB’s or BW only)
10-20 (5-10/side) Hanging Oblique Knee Raise
10-15 Goblet Squats
10-15 Sit-ups
10-15 Double Kettlebell Sumo RDL
10-15 Double Kettlebell Russian KBS
10-20 Reverse Crunches
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D. Bike, Row or Walk @ Low Effort x 10-15 Minutes
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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:
3 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
FOR DELOAD WEEK:
2 sets of 8-12 Reps (2-3 RIR)
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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
2 sets of 8-12 Reps per arm (2-3 RIR)
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D. Alternate Movements x 3 sets each:
Light loads, moderate effort
Leaning Cable Lateral Raise x 12-15 Reps (per arm)
Rest 1-2 min
Cable Face Pulls x 15-20 Reps
Rest 1-2 min
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E. Alternate Movements x 2 sets each:
Alternating DB Curls x 8-10 per arm (16-20 total, with moderate weight)
Rest 1-2 min
Lying DB Tricep Extensions x 10-15 Reps
Rest 1-2 min
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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
FOR DELOAD WEEK:
3 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. Heels Elevated DB Squats (suitcase hold)
DB’s are held like a Deadlift, but the torso remains vertical with minimal contribution from the hips (ensure the quads drive the entire movement up and down)
1 x 12-15 (super light “feel it out”)
2 x 12-15 (moderate weight “deload week” sets at 4-5 reps from “technical” failure)
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D. Seated Leg Curl OR Lying Leg Curl
2 x 10-15 Reps (moderate effort, deload week style)
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E. Superset Movements x 2 sets each:
Medball Throw Sit-ups x 5-10 Reps
Plank Shoulder Touches x 20-30 Reps (10-15/side)
Rest 2-3 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. Alternate Movements x 3 sets each:
Flat DB Bench Press OR Machine Chest Press (of choice) x 10-12 Reps (with 15-20 rep weight)
Rest 1-2 min
DB Bentover Row (both arms) OR Seated Cable Rows x 10-12 Reps (with 15-20 rep weight)
Rest 1-2 min
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D. Alternate Movements x 2 sets each:
Cable Crossovers x 10-20 Reps
Rest 1 min
Bentover Reverse Flies x 15-25 Reps (light)
Rest 1 min
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E. DB Powell Raise
2 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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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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