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This is the DELOAD WEEK prior to the start of the “Strength + Metabolite” Training cycle.
Please read the Strength and Metabolite 2021 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.
The purpose of the deload week is to flush fatigue from prior training, and to create familiarity with the new REPEATING movements. This week will also help you establish the proper starting loads for Week 1.
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
Part A and B repeat week to week. Track these metrics
A. Back Squats (Low or High bar)
(select movement and stay consistent week to week)
***I am hesitant to say you could swap in for a Hack or Leg press, just because the reps will eventually decrease across the weeks. I struggle with the idea of doing these machines for lower reps than 5-6…
FOR DELOAD WEEK:
Build to a set of 6 Reps (where you *COULD* achieve 10-12 Reps)
***Starting next week, we will do 6 sets of 6 Reps INCREASING WEIGHT to ONE TOP SET
This “Deload week” set will be the weight for the 3rd or 4th of the 6 set sequence next week.
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B. Deadlift Variation (of choice)
(select movement and stay consistent week to week)
FOR DELOAD WEEK:
Ramp-up (warm-up) sets as needed to build to working weight
Then complete 3 sets of 3 Reps with a weight where you *COULD* achieve 8 Reps.
This will be the STARTING weight for “week 1” next week.
Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift
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C. Walking DB Lunges
2 sets of 10-16 steps (5-8 per leg) with moderate effort level
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D. Seated Leg Curl OR Lying Leg Curl
2 sets of 8-12 Reps (with approx. 4-5 reps from failure)
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E. Superset Movements x 2 sets each:
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 (Power/Strength Focus)
Part A and B repeat week to week. Track these metrics
FOR DELOAD WEEK:
Build to a set of 6 Reps (where you *COULD* achieve 10-12 Reps)
***Starting next week, we will do 6 sets of 6 Reps INCREASING WEIGHT to ONE TOP SET
This “Deload week” set will be the weight for the 3rd or 4th of the 6 set sequence next week.
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FOR DELOAD WEEK:
Build to a set of 6 Reps (where you *COULD* achieve 10-12 Reps)
***Starting next week, we will do 6 sets of 6 Reps INCREASING WEIGHT to ONE TOP SET
This “Deload week” set will be the weight for the 3rd or 4th of the 6 set sequence next week.
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C. ONE SET EACH:
Goal to meet the 6-10 rep range on each if possible, with about 4-5 reps from failure:
Pull-up variation of choice (add load or scale using movements from “Day 5” workout)
Rest 2 min
Push-up variation of choice (add load or elevate hands)
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D. Alternate Movements x 2 sets each:
Standing DB Hammer Curls x 10-12 Reps (with 15-20 rep weight)
Rest 1 min
Seated DB Lateral Raises x 15-20 Reps (moderate)
Rest 1 min
Lying DB Tricep Extensions x 10-12 Reps (with 15-20 rep weight)
Rest 1 min
Cable Face Pulls x 15-20 Reps (moderate)
(sub for Prone or Bentover DB Face pulls if crowded gym and can’t access equipment)
Rest 1 min
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Day 3 – REST DAY
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Day 4 – Lower Body
Part A, B and C repeat week to week. Track these metrics
A. Back Squats (Low or High bar)
(same variation of movement as used on Day 1 workout)
This will be the SPEED day. The goal is to EXPLODE through the concentric of each rep. Harness the power to get through sticking points when the weight is heavy, through focusing on bracing, timing, and technical execution. The loading will be a percentage of the TOP SET from Monday. This will be explained each week.
FOR DELOAD WEEK:
Complete 4 sets of 3 reps with the top 6-rep set from Deload Day 1.
Rest 90-120s between sets
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B. Barbell RDL OR Low Bar Good Morning
(Select movement and stay consistent week to week)
FOR DELOAD WEEK:
Build to a set of 6 Reps (where you *COULD* achieve 10-12 Reps)
***Starting next week, we will do 6 sets of 6 Reps INCREASING WEIGHT to ONE TOP SET
This “Deload week” set will be the weight for the 3rd or 4th of the 6 set sequence next week.
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FOR DELOAD WEEK:
Build to a set of 6 Reps per leg (where you *COULD* achieve 10-12 Reps)
Rest EQUALLY between legs (as needed to ensure there is no residual fatigue from the prior leg)
***Starting next week, we will do 6 sets of 6 Reps INCREASING WEIGHT to ONE TOP SET
This “Deload week” set will be the weight for the 3rd or 4th of the 6 set sequence next week.
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D. Leg Press
Build to one moderately tough set of 6-10 Reps (approx. 3-4 reps from failure)
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E. 2 Rounds:
Standing Calf Raise machine (use deficit as feasible) x 8-12 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
Part A and B repeat week to week. Track these metrics
A. Weighted Pullups (see scaling options below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
FOR DELOAD WEEK:
After warm-up as needed:
Complete 3 sets of 3 Reps with a weight/difficulty where you *COULD* achieve 8 Reps.
This will be the STARTING weight for “week 1” next week.
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***If SCALING, please IGNORE the rep targets listed above.
DELOAD WEEK = Complete a tough set of 10-12 reps (where you could complete around 15)
Then 2 additional sets of 8-10 Reps (at the same difficulty level)
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Machine Assisted Pull-ups
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B. Strict Barbell Overhead Press
FOR DELOAD WEEK:
Build to a set of 6 Reps (where you *COULD* achieve 10-12 Reps)
***Starting next week, we will do 6 sets of 6 Reps INCREASING WEIGHT to ONE TOP SET
This “Deload week” set will be the weight for the 3rd or 4th of the 6 set sequence next week.
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C. Alternate Movements x 3 sets each:
If you can do as a superset with 2 min rest after, that’s great! If you want to rest 1-min between sets of each, that’s fine, too.
Incline DB Bench Press (pause bottom) x 6-10 Reps (with 12-15 rep weight)
Inverted Rows x 8-15 Reps
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D. Alternate Movements x 3 sets each:
If you can do as a superset with 2 min rest after, that’s great! If you want to rest 1-min between sets of each, that’s fine, too.
Incline DB Flies x 10-12 Reps (with 15+ rep weight)
Wide Grip Pulldowns x 12-15 Reps (with 20-rep weight)
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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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