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This is the DELOAD WEEK between the second and third Mesocycle in the Fall 2023 Hypertrophy cycle.
Please read the Lengthened ROM Blog, as the philosophy for this current training cycle reflects all of the principles discussed in this post.
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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Day 1 – Lower Body (Quad Dominant)
Part A and B repeat week to week. Track these metrics
A. Quad Dominant Squat of choice (see below)
FOR DELOAD WEEK:
4 sets of 6-8 Reps
Increase weight each set
Final set should be a weight you *could* do 10-12 Reps (approx 4 reps from failure)
Rest 2-3 min between tougher work sets
***Important to understand that this is NOT an equivalent movement to the standard back squat. Starting weights should be around 50% of what you would use for similar reps of a standard squat.
This is a QUAD priority movement, where the objective is to keep an upright torso and drive the knees forward as much as possible during the descent. Also avoid letting knees “shoot back” during ascent.
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
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B. Banded Sissy / Leg Extension OR Banded DB Leg Extensions
(select movement and stay consistent week to week)
FOR DELOAD WEEK:
1 warm-up set, then:
2 sets of 8-12 Reps
(same resistance as 6-rep clusters last week)
Rest 1-2 min between work sets
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C. 12 Minutes of Consistent Movement
Effort should be moderate, with no “pain face” at any point
10-20 (5-10/leg) Walking Lunges (Light DB’s or BW only)
10-20 (5-10/side) Hanging Oblique Knee Raise
10-15 Goblet Squats
10-15 Sit-ups
10-15 Double Kettlebell Sumo RDL
10-15 Double Kettlebell Russian KBS
10-20 Reverse Crunches
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D. Bike, Row or Jog/Walk @ Low/Moderate Effort x 10-15 Minutes
other cardio of choice also acceptable (elliptical, stair stepper etc…)
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Day 2 – Upper Body (Chest/Back Dominant)
Part A, B and C repeat week to week. Track these metrics
A. Alternate Movements:
FOR DELOAD WEEK:
4 sets of 8-10 Reps
Increase weight each set
Final set should be a weight you *could* do 12 Reps (approx ~3 reps from failure)
A1. Incline DB Bench Press (pause bottom)
Rest 2 min to A2
A2. (weighted) Pull-ups OR Rack Pull-ups (options below)
Rest 2 min back to A1
Rack Pull-up Options:
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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FOR DELOAD WEEK
1 warm-up set, then:
2 work sets of 8-12 Reps (~2 Reps from failure each)
Rest 1-2 min between work sets
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C. Banded Costal Press Around
(Costal = Lower chest = band coming from high to low when you press around)
FOR DELOAD WEEK
1 warm-up set, then:
2 sets of 8-12 Reps per arm (~2-3 Reps from failure each)
Rest ~30-60 sec between arms for work sets
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D. Push Press OR Push Jerks OR Split Jerks
4-5 sets of 3 Reps
Rest ~2 min between the tougher sets
Increase weight each set such that ONLY the final set is challenging (target approx. weight where you *could* do 6 reps, but stop at 3 reps for the final set)
+ Superset the FINAL SET ONLY with:
Banded Face Pulls x 15-25 Reps + Band Pull-Aparts x 15-25 Reps
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E. Alternate Movements x 2 sets each:
Target ~2-3 reps from failure each
Alternating DB Curls x 8-10 per arm (16-20 total, with moderate weight)
Rest 1-2 min
Lying DB Tricep Extensions x 10-15 Reps
Rest 1-2 min
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Day 3 – REST DAY
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Day 4 – Lower Body (Hamstring/Glute Dominant)
Part A and B repeat week to week. Track these metrics
A. Hip Banded BARBELL RDL or TRAP BAR RDL
FOR DELOAD WEEK:
4 sets of 6-8 Reps
Increase weight each set
Final set should be a weight you *could* do 10-12 Reps (approx 4 reps from failure)
Rest 2-3 min between tougher work sets
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B. Back Rack Reverse Lunge (alternating)
FOR DELOAD WEEK:
4 sets of 5-8 Reps per leg (10-16 reps total)
Increase weight each set
Final set should be a weight that is ~4-5 reps from failure
Rest 2-3 min between tougher work sets
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C. Heels Elevated DB Squats (suitcase hold)
DB’s are held like a Deadlift, but the torso remains vertical with minimal contribution from the hips (ensure the quads drive the entire movement up and down)
1 x 12-15 (super light warm-up “feel it out”)
Rest 2 min
2 x 12-15 Reps
(moderate weight “deload week” sets at ~4-5 reps from “technical” failure)
Rest 2-3 min between each work set
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D. “At Home” Leg Curl Variation of choice (options below)
2 x 10-15 Reps (~1-2 reps from failure each)
Rest 1-2 min between each set
“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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E. Superset Movements x 2 sets each:
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 (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. Superset Movements:
FOR DELOAD WEEK:
3 supersets of designated reps
Increase weight/effort each set
See reps from failure for each below
A1. Seated Lateral Raise (no loss of tension at bottom) x 10-15 Reps
(Target ~3-2-1 reps from failure across the 3 sets)
NO REST to A2
A2. Steep Incline Anterior Delt Press x 6-10 Reps
(Target ~6-4-3 reps from failure across the 3 sets)
Rest 2-3 min back to A1
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B. Alternate Movements:
FOR DELOAD WEEK:
3 sets of 8-12 Reps
Increase weight each set
Final set should be a weight you *could* do 12-15 Reps (~2-3 reps from failure each)
B1. Single Arm DB Preacher Curl (downslope of bench)
Rest 1 min between arms and before B2
B2. Seated/Incline Overhead DB Tricep Extensions
Rest 1-2 min back to B1
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C. Alternate Movements:
1 warm-up round prior as needed, then:
2-3 work rounds, auto-regulated based on stimulus achieved
Flat DB Bench Press x 10-12 Reps (~3 reps from failure)
Rest 1 min
DB Bentover Row (both arms) x 10-12 Reps (~1-2 reps from failure)
Rest 1 min
Banded Crossovers x 10-20 Reps (~1-2 reps from failure)
Rest 1 min
Bentover Reverse Flies x 15-25 Reps (~1-2 reps from failure)
Rest 1 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
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 next block in the cycle!
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Day 7 – REST DAY
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