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This is the DELOAD WEEK between the first and second mesocycle of the “Ascending RPE Hypertrophy” Training cycle.
Please read the Ascending RPE Hypertrophy Blog to learn about this training program.
The DELOAD WEEK will continue to use the SAME repeating movements that you have been using for the past 5 weeks. This week, the total volume and effort of the training, will be reduced.
Pay attention to the prescription for each REPEATING MOVEMENT.
For any movements or sequences where effort or RPE “proximity to failure” is not stated, you can assume that you should leave 3-5 reps from failure to facilitate recovery and optimize performance in the next mesocycle.
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 + Abs
Part A and B repeat week to week. Track these metrics
A. Barbell RDL
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
100×8 @ RPE 5
110×8 @ RPE 6
120×8 @ RPE 7
130×8 @ RPE 8
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B. Foam Roller/Slider DB Hack Squats
4 sets of 10-15 Reps
Increase weight each set similar to below example of ascending RPE
Example:
50×12 @ RPE 5
55×12 @ RPE 6
60×12 @ RPE 7
65×12 @ RPE 8
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C. “At Home” Leg Curl Variation of choice (videos below)
2 sets where each set ends 3-4 reps shy of fatigue (goal for 10-15 rep range)
At Home Leg Curl Variations:
Hamstring Walkouts (scaled option)
Gliding Leg Curls (with Rings/TRX)
Gliding Leg Curls (with barbell)
Hamstring Curls on Rower
Slider Leg Curls (Slider = skateboard, towel, socks, etc…)
DB Leg Curls
Stability Ball Leg Curls
Rings/TRX Leg Curls
Banded Leg Curls
Seated Banded Leg Curls
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D. Heels Elevated Goblet Squat
2 x 12-15 Reps @ 20X0 tempo (with weight you could achieve 15-20 reps)
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E. Alternate Movements x 2 Rounds:
Lying Leg Raises x 30 seconds of light effort
Rest 30 seconds
Sit-ups (no weight or decline) x 30 seconds of light effort
Rest as needed to mitigate fatigue
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Incline “pause” Barbell Bench
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
100×8 @ RPE 5
110×8 @ RPE 6
120×8 @ RPE 7
130×8 @ RPE 8
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B. One Arm DB “stop” Rows (knee on bench)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Remember to REST EQUALLY between arms
Example:
50×12 @ RPE 5
55×12 @ RPE 6
60×12 @ RPE 7
65×12 @ RPE 8
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C. Half Kneeling One-Arm DB Press
2 x 8-10 Reps (with weight you could achieve 12-15 reps)
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D. DB PJR Pullovers
2 x 12-15 Reps (with weight you could achieve 15-20 reps)
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E. Alternate Movements Every Min x 9 Min (3 Rounds):
Remember to stay shy of fatigue; light effort
15-20 Reps Band Pull-Aparts
8-12 Reps Bench Dips (weighted as needed)
8-12 Reps DB Hammer Curls
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Day 3 – REST DAY
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Day 4 – Lower Body + Abs
Part A and B repeat week to week. Track these metrics
A. Heels Elevated Pause Squat
(with BARBELL or Safety Squat Bar)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
100×8 @ RPE 5
110×8 @ RPE 6
120×8 @ RPE 7
130×8 @ RPE 8
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B. Giant Set Sequence x 3 Rounds:
Ascending RPE going 5-6-7 for the 3 Rounds across all movements.
This could potentially cause a lot of soreness, so we want to utilizes lower efforts across the board for this sequence in deload week.
***If in a crowded gym, and cannot complete circuit as prescribed, then SUPERSET the Leg curl with the RDL, and do the Glute Bridge by itself as “Part C”
“At Home” Leg Curl Variation of choice (videos below) x 10-15 Reps
Rest 30s
Kas Glute Bridge x 8-12 Reps
Rest 30s
Hip Banded DB RDL x 8-12 Reps
Rest 3+ min between rounds
At Home Leg Curl Variations:
Hamstring Walkouts (scaled option)
Gliding Leg Curls (with Rings/TRX)
Gliding Leg Curls (with barbell)
Hamstring Curls on Rower
Slider Leg Curls (Slider = skateboard, towel, socks, etc…)
DB Leg Curls
Stability Ball Leg Curls
Rings/TRX Leg Curls
Banded Leg Curls
Seated Banded Leg Curls
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C. Front-Rack Split Squat (no elevation)
3 sets of 6-10 reps (per leg)
First set is light warm-up, then add weight each set so FINAL SET is 3-4 reps from failure
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D. Plank Hold (ADV use Rings)
Accumulate 3-4 minutes of total time with a 1:1 work to rest ratio of choice
(i.e. 30s on, 30s off)
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E. Dip Belt Calf Raises
2-3 sets of 10-15 Reps
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Day 5 – Upper Body
Part A, B and C repeat week to week. Track these metrics
A. (weighted) Pull-ups OR Rack Pull-ups (options below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
0x8 @ RPE 5
10×8 @ RPE 6
20×8 @ RPE 7
30×8 @ RPE 8
Rack Pull-ups arranged from HARDEST to EASIEST:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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B. Dips (weighted as needed) (scaling below)
4 sets of 6-10 Reps
Increase weight each set similar to below example of ascending RPE
Example:
0x8 @ RPE 5
10×8 @ RPE 6
20×8 @ RPE 7
30×8 @ RPE 8
Dips Scaling Options
Tricep Push-ups on Barbell (elevate barbell to scale further)
Bench Dips (add weight on lap as option)
Band-Assisted Dips
Foot-Assisted Dips
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C. Alternate Movements x 3 sets each:
Ascending RPE across 3 sets going 6-7-8 for deload week
Prone DB Lateral Raise x 12-20 Reps
Rest 20-30s for setup/transition
DB Spider Curls x 12-20 Reps
Rest 2-3 min between rounds
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D. Alternate Movements x 2 sets each:
For Push-ups, elevate hands if needed to ensure a set of 10+ reps
Bentover DB Face Pulls x 15-20 Reps
Rest 30-60 seconds
Push-ups x 5-reps from fatigue @ 20X0 tempo
(finish set approx 5 reps from “desire to rest at top of rep”)
Rest 2 min then return to Face Pulls
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E. Superset Movements x 2 sets each:
Inverted Rows x 5-reps from fatigue
Banded Pushdowns x 12-20 Reps
Rest 2 min
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Day 6 – OPTIONAL Conditioning Day
Quick cardio session, then rest up and get ready for the start of mesocycle 2
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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