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This is the DELOAD WEEK between the first and second mesocycle of the Progressing the Stimulus 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.
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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FOR DELOAD WEEK:
2 sets of 8-10 Reps
(same resistance as 6-rep clusters last week)
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C. 4 Rounds:
Rest 30-60 sec between each movement
Focus on technique/execution of movement; not speed (breathe through it all)
15-20 Air Squats
10-15 Russian KBS
10-15 Single Leg Glute Bridge (left)
10-15 Single Leg Glute Bridge (right)
10-15 V-ups OR Clamshell Crunches (with or without ball between legs)
12-20 Box or Bench Step-ups (6-10/side)
10-20 Hanging Oblique Knee Raise (5-10/side)
Rest 2 min between rounds
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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 At the Top of Every Min x 6 Minutes (3 Rounds):
Lying DB Tricep Extensions x 12-15 Reps
Seated DB Lateral Raises x 12-15 Reps (moderate)
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E. 2 Rounds:
Rest 30-60 sec between each movement
Use same attachment piece for the face pulls and straight-arm pulldowns
Standing Cable Curls x 8-12 Reps
Straight-Arm Pulldowns x 12-15 Reps
Cable Face Pulls x 15-20 Reps
Rest 2 min between rounds
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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:
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. Alternate Movements x 3 sets each:
Both movements for 12-20 Reps
First round SUPER light/easy, then two moderately challenging sets
Seated Leg Curl OR Lying Leg Curl
Rest 1 min
Goblet Squats
Rest 1 min
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D. 2 Rounds:
16-24 Russian Twists (medball or light DB) (8-12 per side)
10-15 Single Leg (deficit) Calf Raises (BW only)
20-30 sec “Side Plank”
20-30 sec “Side Plank” (opposite side)
Rest 2 min between rounds
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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:
Push-ups x 8-15 Reps
(variation of choice for rep range; elevate hands to scale)
Rest 1 min
Inverted Rows OR Seated Cable Rows x 8-15 Reps
Rest 1 min
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D. Alternate Movements x 3 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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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
Bike 10K
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Day 7 – REST DAY
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