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This is the DELOAD WEEK prior to the start of the Power Building Program
Please read the PowerBuilding BLOG to learn about this upcoming training cycle
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.
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 8-12 Reps, you should know that you will be using a weight where you could achieve 15-20 Reps.
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Day 1 – Lower Posterior and Upper Body Pull
Part A and B repeat week to week. Track metrics
A. Deadlift
Reps performed with STOP briefly on ground, providing time to reset and ensure optimal movement pattern
Reps 10-8-6-4 increasing weight
(use approx 12-RM weight for set of 4)
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B. Weighted Pull-ups (@21X0) (Scaling below)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
3×5-8 Reps with difficulty level of 12-15 Rep set
Add load or scale as needed to keep it low effort
SCALING:
Weighted “negatives” (lowers)
4 sets of 3 Reps (easy difficulty level for deload week, just familiarizing yourself with the movement)
If you cannot yet perform Pull-up Lowers in 5-6 seconds per reps then use:
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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C. Bentover Row + RDL Complex
One Rep = Bentover Row + stand + RDL + stand
Reps 10-8-6-4 (start light and increasing to moderate difficulty set)
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D. 2 Rounds:
15-20 Banded Face Pulls
10-12 DB Hammer Curls
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Day 2 – Upper Body Push + Core
Part A and B repeat week to week. Track metrics
A. Pause Bench Press
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Reps 10-8-6-4 increasing weight
(use approx 12-RM weight for set of 4)
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B. Incline DB Bench Press
2 x 6-8 (with 12-15 rep weight)
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C. “6-Ways”
Complete 4 sets of 6 reps
One Rep = from waist until DB’s get back to waist
Keep it light and use movement as pre-hab
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D. BW Tricep Extensions (elevate hands to scale)
2 x 8-12 Reps
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E. Weighted Plank
2 sets of 45-60 seconds
Challenging but not near failure
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Day 3 – REST DAY
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Day 4 – Full Lower Body (Quad focus) + Core
Part A and B repeat week to week. Track metrics
A. Back Squat
(choose LOW BAR or HIGH BAR and stay consistent week to week)
Reps 10-8-6-4 increasing weight
(use approx 12-RM weight for set of 4)
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B. Choose Movement (stay consistent week to week)
3 sets of 6-10 Reps
This is the same 6-10 rep range we’ll be using for the cycle. Use this as an opportunity to practice the different movements and determine which one you want to use (and maybe begin to determine what type of loading you’ll be starting with)
Weighted Hip Extensions
OR
45-Degree Hip Extension (add load as feasible)
OR
45-Degree Hip Extension + GHR finish (add load as feasible)
OR
Glute-Ham Raise (add load as feasible)
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C. Spanish Squat
2-3 x 8-12 Reps
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D. 4 Rounds:
15 seconds of Clamshell Crunches (with or without ball between legs)
Rest 15 seconds
Rest 1 min
4 Rounds:
15 seconds of Reverse Crunches
Rest 15 seconds
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Day 5 – Full Upper Body
Parts A, B and C repeat week to week. Track metrics
A. Alternate Movements x Reps 10-8-6-4 increasing weight
(use approx 12-RM weight for sets of 4)
Strict Overhead Press
Hang Power Clean OR Hang Clean High Pull
(choose and stay consistent week to week)
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B. Alternate Movements x 3 sets each:
For both exercises, build to one top set 3-4 Reps with a weight you could perform 8+ Reps
Then complete two lighter backoff sets of 8-10 Reps with a weight you could perform 12-15 Reps
Strict Pendlay Row
Weighted Dips (@21X0) (scaling below)
If scaling, the video demo below of this PUSHUP setup allows for you to progress gradually week to week (by starting with the barbell set higher in the rack and then lowering it as you gain strength). Obviously the scaled version of this would not use weight.
The Pushup is the best way to build strength for the dip
https://www.youtube.com/watch?v=bJtKTfVjYac
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C. Standing EZ or BB Curls
1 x 8-10 (15+ rep weight)
1 x 12-15 (20-rep weight)
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Day 6 – 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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