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This is DELOAD WEEK between the second and third Mesocycle of the “Daily Undulating Periodization” cycle.
Please read the Daily Undulating Periodization Training Cycle Blog to learn about this training program.
The purpose of the deload week is to flush fatigue from prior accumulation mesocycle. Volume is the number one variable associated with fatigue. For this mesocycle, 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.
If you have any thoughts on this deload style versus the style we’ve been using for the last couple years, let me know! The prior years have been a SLIGHT reduction in volume while ensuring 6+ reps shy of failure (decrease in relative intensity).
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 (Power/Strength Focus)
Part A, B and C repeat week to week. Track these metrics
A. Squat Clean or Power Clean
FOR DELOAD WEEK:
Build to ONE TOP SET of 4 Reps at the same weight you intend to do THREE SETS next week
(reps will lower slightly for next meso, which is why we see “4 reps” instead of 5 reps for the following week of training)
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B. Back Squats (Low or High bar)
(select movement and stay consistent week to week)
FOR DELOAD WEEK:
Reduce weight 10% from prior week
Build to ONE TOP SET for same reps as “top set” prior week
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C. Deadlift Variation (of choice)
(select movement and stay consistent week to week)
Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift
FOR DELOAD WEEK:
Reduce weight 10% from prior week
Build to ONE TOP SET for same reps as “top set” prior week
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D. 8 Minutes of Consistent Movement
Reps are low, effort should be moderate, with no “pain face” at any point
10 Walking Lunges (BW only)
10 Hanging Oblique Knee Raise (side to side)
10 Goblet Squats
10 Sit-ups
10 Russian KBS
10 Reverse Crunches
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E. Bike, Row or Walk @ Low Effort x 10 Minutes
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Day 2 – Upper Body (Power/Strength Focus)
Part A and B repeat week to week. Track these metrics
A. Weighted Pullups (see scaling options below)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
FOR DELOAD WEEK:
Build to ONE TOP SET with same difficulty level as prior week for similar target reps.
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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FOR DELOAD WEEK:
Reduce weight 10% from prior week
Build to ONE TOP SET for same reps as “top set” prior week
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C. Giant Set x 2 Rounds:
DB Bentover Row (both arms) x 8-12 Reps (with 15-20 rep weight)
Banded Face Pulls x 15-25 Reps
Band Pull-Aparts x 15-25 Reps
Rest 2-3 min
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D. Alternate Movements x 2 sets each:
For Tricep Push-ups, elevate the height of the barbell to make easier
Alternating DB Curls x 8-10 per arm (16-20 total, with moderate weight)
Rest 1-2 min
Tricep Push-ups on Barbell (BW only) x 8-20 Reps (5-6 “reps in reserve”)
Rest 1-2 min
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Day 3 – REST DAY
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Day 4 – Lower Body (Hypertrophy and Muscular Endurance)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
FOR BOTH MOVEMENTS IN DELOAD WEEK:
Reduce weight 10% from prior week
Build to ONE TOP SET for same reps as “top set” prior week
Hip Banded DB RDL
Rest 1-2 min
Foam Roller/Slider DB Hack Squats OR Landmine Hack Squat
(select movement and stay consistent week to week)
Rest 1-2 min
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B. Walking DB Lunges (select quad or glute dominant and stay consistent week to week)
Short steps knee over toe = quad dominant
Longer steps with vertical shin = glute dominant
FOR DELOAD WEEK:
Reduce weight 20% from prior week and look to hit same rep targets as prior week.
One Top Feeder set of 24-30 steps unbroken (12-15 per leg)
Rest 30-45s
Complete another tough set to approx. 3 RIR (same weight)
Rest 30-45s
Complete a final tough set to approx. 3 RIR (same weight)
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C. Gliding Ring Leg Curls (or other “leg curl” variation of choice)
FOR DELOAD WEEK:
Reduce rep targets by 2-3 reps per set from what you achieved prior week
One Top Feeder set of 12-20 Reps
Rest 30-45s
Complete another tough set to approx. 2 RIR (same weight)
Rest 30-45s
Complete a final tough set to approx. 2 RIR (same weight)
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D. 2 Rounds:
Heels Elevated Air Squats x 10-20 Reps
Superman’s x 10-20 Reps (1-sec pause at top each rep)
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 (Hypertrophy and Muscular Endurance)
Part A and B repeat week to week. Track these metrics
A. Alternate Movements:
FOR BOTH MOVEMENTS IN DELOAD WEEK:
Reduce weight 10% from prior week
Build to ONE TOP SET for same reps as “top set” prior week
DB Fly/Press Hybrid
Rest 1-2 min
Neutral Grip DB Seal Rows
Rest 1-2 min
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B. Alternate Movements:
FOR BOTH MOVEMENTS/SUPERSETS IN DELOAD WEEK:
Reduce weight 10% from prior week
Build to ONE TOP SET for same reps as “top set” prior week
Butterfly Lateral Raise
+ Superset ONLY THE FINAL SET with: Bradford Press x 12-15+ Reps (one rep = “there and back)
Rest 1-2 min
Straight Arm Pulldowns (Banded)
+ Superset ONLY THE FINAL SET with: Supinated EZ or Barbell Rows x 12-15+ Reps
Rest 1-2 min
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C. Alternate Movements x 2 sets each:
Flat DB Bench Press x 10-12 Reps (with 15-20 rep weight)
Rest 1-2 min
DB Spider Curls x 12-15 Reps
Rest 1-2 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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