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This is DELOAD WEEK between the first and second Mesocycle of the “Linear Periodization” cycle.
Please read the Linear Periodization “Enhanced” Blog to learn about this training program.
The DELOAD WEEK will serve as a transition period from “high reps” into “moderate reps.” We will spend four weeks in the moderate rep range, then have another deload week to prepare us for the “low reps” portion of this MACROcycle.
The purpose of the deload week is to flush fatigue from prior accumulation mesocycle. Below each “repeating movement,” I will note the rep range for the top working set next week (as we transition into “moderate” rep ranges for each exercise).
As always, deload week output level should ensure 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 8-10 Reps, you should know that you will be using a weight where you could achieve 15+ 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 + Core
Part A and B repeat week to week. Track these metrics
A. Barbell RDL
For DELOAD WEEK, complete 3 sets of 7-9 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use next week)
Rep Range for THIS UPCOMING MESOCYCLE = 7-9 Reps
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B. Foam Roller/Slider DB Hack Squats
For DELOAD WEEK, complete 3 sets of 9-12 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use next week)
Rep Range for THIS UPCOMING MESOCYCLE = 9-12 Reps
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C. Banded Leg Curls OR Swiss Ball Leg Curls OR Gliding Leg Curls
2 sets where each set ends 5 reps shy of fatigue (goal for 10-15 rep range)
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D. Heels Elevated Goblet Squat
2 x 12-15 Reps @ 20X0 tempo (with weight you could achieve 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
For DELOAD WEEK, complete 3 sets of 8-10 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use next week)
Rep Range for THIS UPCOMING MESOCYCLE = 8-10 Reps
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B. One Arm DB “sweep” Rows (knee on bench)
(cues are in description of video)
For DELOAD WEEK, complete 3 sets of 9-12 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use next week)
Rep Range for THIS UPCOMING MESOCYCLE = 9-12 Reps
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C. Half Kneeling One-Arm DB Press
2 x 8-10 Reps (with weight you could achieve 15+ reps)
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D. DB PJR Pullovers
2 x 12-15 Reps (with weight you could achieve 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 + Walk 10k steps
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Day 4 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Squat (of choice) (select movement and stay consistent week to week)
1. Back Squats (Low or High bar)
2. Back Squat (pause, heels elevated)
3. Safety Squat Bar (standard or pause with heels elevated)
For DELOAD WEEK, complete 3 sets of 7-9 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use next week)
Rep Range for THIS UPCOMING MESOCYCLE = 7-9 Reps
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B. Low Bar Good Mornings
(or can use “Safety Squat Bar” if you have the option)
For DELOAD WEEK, complete 3 sets of 7-9 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use next week)
Rep Range for THIS MESOCYCLE = 7-9 Reps
***I find this movement much more productive with LOW BAR position. The high bar position seems to make it more of a low back and midline stability movement as opposed to glutes/hamstrings
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C. Front-Rack Split Squat (no elevation)
3 sets of 6 reps (per leg)
First set is light warm-up, then add weight each set so FINAL SET is weight you could do 10-12 reps
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D. Single-Leg Hip Thrust
3 sets of 6 reps (per leg)
First set is light warm-up, then add weight each set so FINAL SET is weight you could do 10-12 reps
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E. 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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Day 5 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Strict Pullups OR Rack Pull-ups (weighted as needed)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
*If you opt for Rack Pull-ups, you can add weight as shown in video if needed for rep range targets
For DELOAD WEEK, complete 3 sets of 3-6 Reps
Use the SAME weight/difficulty/scaling for Pull-ups that you intend to use in NEXT WEEK for 7-9 Reps
Rep Range for THIS MESOCYCLE = 7-9 Reps
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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B. Alternate Movements x 3 sets each:
For DELOAD WEEK, increase weight each set that, such that the FINAL set is approx. the same weight/difficulty that you intend to use NEXT WEEK for three sets of the same rep targets
Dips (weighted as needed) (scaling below) x 7-9 Reps
Rest 1-2 min
Dead-Stop DB Lateral Raise x 12-15 Reps
Rest 1-2 min
Preacher Curls (EZ or Barbell) x 12-15 Reps
Rest 1-2 min
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 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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D. Superset Movements x 3 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 progression into the “moderate” rep ranges in the upcoming mesocycle.
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 + Walk 10k steps
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