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This is the DELOAD WEEK between the first and second mesocycles in the “Lengthened ROM + Partials” Training cycle.
Please read Pre-Exhaust Supersets blog to learn about the current training program.
In this cycle design, we have progressed effort each week over the last four weeks. After the prior week, which was subjectively the “hardest” training week, this deload should be quite well timed to facilitate recovery and allow the adaptations to occur before beginning the next mesocycle.
DURING THIS DELOAD WEEK…
We can expect the highly fatiguing lengthened compound movements to be around 4-5 reps from failure, while the lower fatiguing “short” movements will be around 2-3 reps from failure.
Since total volume of work performed has the highest correlation to fatigue, we will DELOAD by reducing volume (total number of HARD sets) across the program, in general.
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. EMOM x 20 Minutes (4 Rounds):
Alternate Movements at top of each minute
~ 20-30 sec work / 30-40 sec rest
*Remember moderate effort deload week
Min 1: Heels Elevated Goblet Squat x 8-12 Reps
Min 2: Reverse Crunches x 10-20 Reps
Min 3: Superman’s (1 sec pause top) x 8-15 Reps
Min 4: Oblique Sit-ups x 12-24 Reps (6-12/side)
Min 5: Calf Raises (deficit) 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. Wide Bentover Barbell Rows to chest
2 x 10-15 Reps (~2-3 reps from failure)
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D. Superset x 2 sets:
~2 reps from failure each
Banded Tricep Pushdowns x 10-15 Reps
Banded Face Pulls x 12-20 Reps
Rest 1-2 min
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E. Superset x 2 sets:
~2 reps from failure each
Seated DB Curls x 10-12 Reps
Bentover DB Rear Delt Raises x 15-20 Reps
Rest 1-2 min
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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. Leg Curls (see below)
4 sets x 10-20 Reps (~2-3 reps from failure)
Rest 1-2 min between sets
“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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D. 2 Rounds:
Lying Leg Raises x 8-15 Reps (add DB between feet as needed)
Standard Sit-ups x 8-15 Reps (add DB on/above chest as needed)
Rest 2-3 min
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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. 3 Rounds:
Rest ~1 min between each movement
Target ~3-4 reps from failure on each movement, except ~2 reps from failure for Bentover curls
DB Floor Press x 10-15 Reps
Unweighted Rack Pull-ups x 10-15 Reps (see options below)
Seated DB Overhead Press x 10-15 Reps
Standard “level ground” push-ups x 10-20 Reps (see options below)
Bentover DB Curls x 10-20 Reps
Lying DB Tricep Extensions x 10-20 Reps
Pull-ups Options:
Weighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
Push-ups arranged from HARDEST to EASIEST:
Deep Deficit Push-ups on Parallettes or DB handles (weight vest as needed)
Ring Push-ups
Hands-Elevated “scaled” push-ups (elevate more to scale further)
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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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