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This is the DELOAD WEEK prior to the start of the “Pre-Exhaust Supersets” Training cycle.
Please read Pre-Exhaust Supersets blog to learn about the upcoming training program.
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.
Per the standard SOP for Evolved Programs, we will progress effort week to week. The objective is to begin the cycle around 4 reps from failure on demanding compound movements and around 1-2 reps from failure for “short overload” single joint movements that have much lower fatigue cost per unit.
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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Monday
Lower Body
Part A and B Repeat week to week
A. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
Leg Curls (see below) x 10-15 Reps (~6-4-2 reps from failure)
Romanian Deadlift (RDL) (Barbell OR Trap Bar) (~8-6-4 reps from failure)
Rest 2-3 min between harder work sets
“At Home” Leg Curl Options (stay consistent week to week)
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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B. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
Sissy Squats (see below) x 8-15 Reps (~7-5-3 reps from failure)
Walking DB Lunges (quad dominant) x 10-16 Reps (5-8/leg) (~8-6-4 reps from failure)
Rest 2-3 min between harder work sets
Sissy Squat Variations (stay consistent week to week)
Weighted Sissy Squats
Sissy Squats (BW only)
Band Assisted Sissy Squats
Wall Assisted Sissy Squats
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C. Kas Glute Bridge
3 x 8-12 Reps
Increase weight/effort each set
Target ~6-4-2 reps from failure across the 3 sets
Rest 1-2 min between sets
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D. Alternate x 2 sets each:
Reverse Crunches x 10-20 Reps
Rest 1 min
Penguin Crunches x 12-24 Reps (6-12/side)
Rest 1 min
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E. Calf Raises (deficit, BW)
2 x 10-20 Reps
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Tuesday
Upper Body
Part A and B Repeat week to week
A. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
Banded Crossovers x 10-15 Reps (~6-4-2 reps from failure)
Flat DB Bench Press x 6-10 Reps (~7-5-3 reps from failure)
Rest 2-3 min between harder work sets
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B. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
Banded Straight Arm Pulldowns x 12-20 Reps (~6-4-2 reps from failure)
Rack Pull-ups (see variations below) x 6-10 Reps (~7-5-3 reps from failure)
Rest 2-3 min between harder work sets
Pull-ups Options (stay consistent week to week)
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. Alternate x 5 sets:
Use ~20 rep max difficulty for each
Bentover DB Row x 8-12 Reps
Rest 30-60s
Banded Tricep Pushdowns x 10-15 Reps
Rest 30-60s
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D. Alternate x 2 sets:
Use ~20 rep max difficulty for each
Standing DB Curls x 10-15 Reps
Rest 30-60s
Band Pull Aparts x 15-20 Reps
Rest 30-60s
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
Banded Sissy / Leg Extension x 10-15 Reps (~6-4-2 reps from failure)
Quad Dominant Squat (see below) x 6-10 Reps (~8-6-4 reps from failure)
Rest 2-3 min between harder work sets
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
Alternate Options to Sissy / Banded Leg Extensions (stay consistent week to week)
DB Leg Extensions
Banded Leg Extensions
Banded DB Leg Extensions
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B. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
(Weighted) Hip Extensions (see below) x 8-12 Reps (~6-4-2 reps from failure)
DB RDL (without hip extension) x 8-12 Reps (~8-6-4 reps from failure)
Rest 2-3 min between harder work sets
Hip Extensions Variations (stay consistent week to week)
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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C. Adductor Step-ups (BW only)
4 Rounds:
20 seconds left leg
Rest 10 seconds
20 seconds right leg
Rest 10 seconds
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D. 2 Rounds:
Lying Leg Raises x 30 seconds
Immediately into…
Plank x 45-60 seconds
(add weight if this is super easy)
Rest 1-2 min between rounds
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Friday
Upper Body
Part A and B Repeat week to week
A. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
Bentover Reverse Flies x 15-20 Reps (~3-2-1 reps from failure)
Chest Supported Row (see below) x 8-12 Reps (~6-4-2 reps from failure)
Rest 2-3 min between harder work sets
Chest Supported Row Options (stay consistent week to week)
DB Seal Row
Prone DB Row
Head Supported Row
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B. Superset Movements x 3 sets each:
For DELOAD WEEK:
Increase weight/effort each set (see target “reps from failure” for each movement)
DB Lateral Raise (no loss of tension at bottom) x 10-15 Reps (~3-2-1 reps from failure)
Steep Incline Anterior Delt Press x 6-10 Reps (~8-6-4 reps from failure)
Rest 2-3 min between harder work sets
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C. Push-ups (see below)
1 warm-up set, then:
2 work sets x 8-15 Reps (~3-4 then 2-3 reps from failure)
Rest ~2 min between work sets
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 x 2 sets each:
DB Spider Curls x 15-20 Reps
Rest 30-60s
Skull Crusher Push-ups (elevate height of bench to scale) x 6-15 Reps
Rest 30-60s
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Saturday – 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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SUNDAY – REST DAY
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