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This is the DELOAD WEEK prior to the start of the “Intensity over Volume” Training cycle.
Please read the Intensity over Volume 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 before new cycle. In parentheses of each “repeating movement,” I will tell you the rep range for the top working set next week.
As always, deload week output level should ensure 5-6+ “Reps in Reserve” (RIR). You should leave the gym feeling a slight endorphin rush, like going for a hike. There should be very little muscle tightness and no pump. So if I write 8-12 Reps, you should know that you will be using a weight where you could achieve 15-20 Reps.
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. Heels Elevated Pause Squat
(with BARBELL or Safety Squat Bar)
***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.
FOR DELOAD WEEK:
Quickly, with low fatigue, build up to ONE TOP SET of 6-10 Reps @ approx. 85-90% of what you intend to use next week for the same rep range
There will be a backoff set and Superset added after deload week
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B. “At Home” Leg Extension Variation of choice (options below)
(select movement and stay consistent week to week)
This sequence will consist of CLUSTER SETS for “week 1” (next week)
FOR DELOAD WEEK:
Find a variation or difficulty where you believe you will be able to achieve approx. 15 reps unbroken to start “week 1” next week. With this difficulty level, complete 2 sets of 8-10 Reps to practice movement and refine motor patterns
At Home Leg Extension Variations:
Sissy Squat (weighted as needed)
Scaled Sissy Squat
Bodyweight Leg Extension / Reverse Nordics
Scaled BW Leg Ext / Reverse Nodics – Band-assisted
Scaled BW Leg Ext / Reverse Nodics – Hand-assisted
DB Leg Extensions
Banded Leg Extensions
Inverted Leg Extensions (banded for added difficulty)
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C. Barbell Hip Thrusts
Reps 15-10-5
(Increasing weight, such that the TOP SET of 5 Reps is with a weight where you *could* perform 10 reps)
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D. Giant Set Movements x 2 Rounds:
DB RDL (without hip extension) x 10-12 Reps
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:
Quickly, with low fatigue, build up to ONE TOP SET of 6-10 Reps @ approx. 85-90% of what you intend to use next week for the same rep range
There will be a backoff set for each added after deload week.
Incline DB Bench Press (pause bottom)
Rest 2 min
Prone DB Row OR Helms Row OR “Head Supported” Row
(select Row based on comfort, and stay consistent week to week)
Rest 2 min
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B. Rack Pull-ups (options below)
(select movement and stay consistent week to week)
This sequence will consist of CLUSTER SETS for “week 1” (next week)
FOR DELOAD WEEK:
Find a variation or difficulty where you believe you will be able to achieve approx. 12 reps unbroken to start “week 1” next week. With this difficulty level, complete 2 sets of 6-8 Reps to practice movement and refine motor patterns
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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C. Push-ups (options below)
(select movement and stay consistent week to week)
This sequence will consist of CLUSTER SETS for “week 1” (next week)
FOR DELOAD WEEK:
Find a variation or difficulty where you believe you will be able to achieve approx. 12-15 reps unbroken to start “week 1” next week. With this difficulty level, complete 2 sets of 8-10 Reps to practice movement and refine motor patterns
Push-ups arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups (weight vest as needed)
Standard “level ground” push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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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
Banded Face Pulls x 15-20 Reps (moderate)
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
(last cycle we did this with DB’s for higher reps. Now we will do it heavier with a barbell)
FOR DELOAD WEEK:
Quickly, with low fatigue, build up to ONE TOP SET of 6-10 Reps @ approx. 85-90% of what you intend to use next week for the same rep range
There will be a backoff set and Superset added after deload week
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B. Kas Glute Bridge
FOR DELOAD WEEK:
Quickly, with low fatigue, build up to ONE TOP SET of 15 Reps with approx. 3-4 reps “from failure”
This will be the starting weight for an “incomplete rest” sequence in Week 1
***Even though the ROM is SHORTER than a HIP THRUST, this movement is usually done MUCH LIGHTER than a thrust. The intention is to AVOID the thrust motion; instead SQUEEZE into extension!
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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 8-12 Reps (with approx. 4-5 RIR)
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 RIR first set and 2-3 RIR 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. One Arm DB Overhead Press (hand-supported)
FOR DELOAD WEEK:
Quickly, with low fatigue, build up to ONE TOP SET of 6-10 Reps @ approx. 85-90% of what you intend to use next week for the same rep range
There will be a backoff set and Superset added after deload week
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B. Alternate Movements x 2 sets each:
FOR DELOAD WEEK:
First set slightly lighter
Second set use same weight you intend to use NEXT WEEK for same rep ranges
Incline Barbell “Nose Crushers” x 8-12 Reps
Rest 1-2 min
Prone DB Lateral Raises x 10-15 Reps
Rest 1-2 min
Prone DB Spider “Hammer” Curls OR Preacher DB “Hammer” Curls x 8-12 Reps
(select movement and stay consistent week to week)
Rest 1-2 min
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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
Incline DB Flies 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 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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