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This is the DELOAD WEEK between the second and third mesocycles of the “Intensity over Volume” Training cycle. Please read the Intensity over Volume blog to learn about this training program.
This is the FINAL DELOAD WEEK of this MACROcycle. The subsequent four-week period will progress towards some “max reps” testing at the end of the cycle.
The purpose of the deload week is to flush fatigue from prior accumulation mesocycle and flip the scales on the balance of “fitness and fatigue.” Volume of work performed has the highest correlation to fatigue. Therefore, we will DELOAD by reducing volume (total number of sets) on the REPEATING MOVEMENTS, but keep relative intensity (proximity to failure) at a similar level to an early week in a mesocycle (less than “week 4” PEAK intensity for sure).
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 used in prior week. No backoff sets.
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B. “At Home” Leg Extension Variation of choice (options below)
(select movement and stay consistent week to week)
FOR DELOAD WEEK:
Reduce “reps achieved” by 20% on each set as compared to prior week
(but keep weight/difficulty level the same)
One Top Feeder set of 12-20 Reps 3-5 RIR
Rest 30-45s
Complete another tough set to approx. 3-5 RIR
Rest 30-45s
Complete a final tough set to approx. 3-5 RIR
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. 12 Minutes of Consistent Movement
Effort should be moderate, with no “pain face” at any point
10-20 (5-10/leg) Walking Lunges (Light DB’s or BW only)
10-20 (5-10/side) Hanging Oblique Knee Raise
10-15 Goblet Squats
10-15 Sit-ups
10-15 Double Kettlebell Sumo RDL
10-15 Double Kettlebell Russian KBS
10-20 Reverse Crunches
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D. Bike, Row or Walk @ Low Effort x 10-15 Minutes
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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 used in prior week. No backoff sets.
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)
FOR DELOAD WEEK:
Reduce “reps achieved” by 20% on each set as compared to prior week
(but keep weight/difficulty level the same)
One Top Feeder set of 10-15 Reps 3-5 RIR
Rest 30-45s
Complete another tough set to approx. 3-5 RIR
Rest 30-45s
Complete a final tough set to approx. 3-5 RIR
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)
FOR DELOAD WEEK:
Reduce “reps achieved” by 20% on each set as compared to prior week
(but keep weight/difficulty level the same)
One Top Feeder set of 10-15 Reps 3-5 RIR
Rest 30-45s
Complete another tough set to approx. 3-5 RIR
Rest 30-45s
Complete a final tough set to approx. 3-5 RIR
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. Shoulder Giant Set x 2 Rounds:
Seated DB Lateral Raises x 12-20 Reps (moderate)
Banded Face Pulls x 15-25 Reps
Band Pull-Aparts x 15-25 Reps
Rest 2-3 min
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E. Alternate Movements x 2 sets each:
Alternating DB Curls x 8-10 per arm (16-20 total, with moderate weight)
Rest 1-2 min
Lying DB Tricep Extensions x 10-15 Reps
Rest 1-2 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 used in prior week. No backoff sets.
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B. Kas Glute Bridge
FOR DELOAD WEEK:
Complete 5 sets of 6 Reps with the same weight used for 6 sets of 8 reps last week
***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. Heels Elevated DB Squats (suitcase hold)
DB’s are held like a Deadlift, but the torso remains vertical with minimal contribution from the hips (ensure the quads drive the entire movement up and down)
1 x 12-15 (super light “feel it out”)
2 x 12-15 (moderate weight “deload week” sets at 4-5 reps from “technical” failure)
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D. “At Home” Leg Curl Variation of choice (options below)
2 x 10-15 Reps (moderate effort, deload week style)
“At Home” Leg Curl Options:
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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E. Superset Movements x 2 sets each:
Medball Throw Sit-ups x 5-10 Reps
Plank Shoulder Touches x 20-30 Reps (10-15/side)
Rest 2-3 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 used in prior week. No backoff sets.
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B. Alternate Movements x 2 sets each
FOR DELOAD WEEK
Use the SAME WEIGHT as prior week, but stop sets 2 reps shy of what you achieved in week 4
(also only 2 sets instead of 3)
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. Alternate Movements x 3 sets each:
Flat DB Bench Press x 10-12 Reps (with 15-20 rep weight)
Rest 1 min
DB Bentover Row (both arms) x 10-12 Reps (with 15-20 rep weight)
Rest 1 min
Banded Crossovers x 10-20 Reps
Rest 1 min
Bentover Reverse Flies x 15-25 Reps (light)
Rest 1 min
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D. DB Powell Raise
2 sets of 8 Reps (per arm)
(goal to use approx 10% of bench press max; but proper technique is more important than load)
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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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