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This is the DELOAD WEEK prior to the start of Fall 2023 Hypertrophy cycle.
The NEXT cycle, starting late Fall 2023 (winter 2024) will be a strength + metabolic cycle. Stay tuned for more details as we get closer.
Please read the Lengthened ROM Blog blog, as the philosophy for this current training cycle will reflect all of the principles discussed in this post.
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. Quad Dominant Squat of choice (see below)
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 reps from failure)
Rest 2-3 min between tougher work sets
***Important to understand that this is NOT an equivalent movement to the standard back squat. Starting weights should be around 50% of what you would use for similar reps of a standard squat.
This is a QUAD priority movement, where the objective is to keep an upright torso and drive the knees forward as much as possible during the descent. Also avoid letting knees “shoot back” during ascent.
Quad Dominant Squat Movement (stay consistent week to week)
Pause “Heels Elevated” Squat (Barbell or Safety Bar)
Foam Roller / Slider Hack Squats
Landmine Hack Squat
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B. Banded Sissy / Leg Extension OR Banded DB Leg Extensions
(select movement and stay consistent week to week)
FOR DELOAD WEEK:
1. Establish variation you will use for the cycle
2. Build to ONE challenging set of 12-15 Reps
(~2 reps from 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. The TOP SET of 9 Reps is with a weight you *could* do 12+ reps; ~3-4 reps from failure)
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D. 2 Rounds:
1 warm-up set prior as needed for each
Barbell Hip Thrusts x 10-12 Reps (~3 then 2 reps from failure)
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 ~3 reps from failure)
A1. Incline DB Bench Press (pause bottom)
Rest 2 min to A2
A2. (weighted) Pull-ups OR Rack Pull-ups (options below)
Rest 2 min back to A1
Rack Pull-up Options:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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Build to ONE challenging set of 12-15 Reps
(~2 reps from failure; this will be used for a “cluster” approach next week).
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C. Banded Costal Press Around
(Costal = Lower chest = band coming from high to low when you press around)
FOR DELOAD WEEK
Establish a 12-15 Rep max band resistance for each arm
Start with a light/easy band and add to thicker band as able
Remember you can manipulate band tension by walking out more or less
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D. Alternate Movements x 2 sets each:
Approx 2-3 Reps from failure 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
Banded Face Pulls x 15-20 Reps
Rest 1 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:
4 sets of 6-8 Reps
Increase weight each set
Final set should be a weight you *could* do 10-12 Reps (approx 4 reps from failure)
Rest 2-3 min between tougher work sets
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B. Back Rack Reverse Lunge (alternating)
FOR DELOAD WEEK:
4 sets of 5-8 Reps per leg (10-16 reps total)
Increase weight each set
Final set should be a weight that is ~4-5 reps from failure
Rest 2-3 min between tougher work sets
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C. “At Home” Leg Curl Variation of choice (options below)
This will not repeat precisely week to week, though we will generally have leg curl work
2 sets of 8-15 Reps (with approx. 2-3 reps from failure each)
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
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D. Foam Roller/Slider DB Hack Squats
2 sets of 6-10 Reps (with 4-5 reps from failure first set and 2-3 on second set)
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E. 2 Rounds:
Standing Calf Raises (BW only) (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
See reps from failure for each below
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-12 Reps
(Target ~3-2-1 reps from failure across the 3 sets)
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps
(Target ~6-4-3 reps from failure across the 3 sets)
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 x 8-15 Reps
Flat DB Flies (pause stretch) x 10-12 Reps
DB Pullovers OR Banded 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
Mostly an additional REST DAY to finish off DELOAD WEEK
Feel free to do some light movement + Mobility circuit
Also cool to do a long walk or slow bike ride
Keep intensity down, eat to recover, sleep well, and get ready for the new cycle!
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Day 7 – REST DAY
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