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This is the DELOAD WEEK between the first and second mesocycle of the “Intensity over Volume” Training cycle. Please read the Intensity over Volume blog to learn about this training program.
The purpose of the deload week is to flush fatigue from prior accumulation mesocycle. Volume of work performed has the highest correlation to fatigue. Therefore, 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 (less than “week 4” PEAK intensity for sure)
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. High Bar Pause Back Squat (or Safety Squat Bar)
FOR DELOAD WEEK:
Quickly, with low fatigue, build up to ONE TOP SET of 6-10 Reps @ approx. 85-90% of what you used in prior week. No backoff sets.
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B. “At Home” Leg Extension Variation of choice (options below)
(select movement and stay consistent week to week)
FOR DELOAD WEEK:
Reduce “reps achieved” by 20% on each set as compared to prior week
(but keep weight/difficulty level the same)
One Top Feeder set of 12-20 Reps 3-5 RIR
Rest 30-45s
Complete another tough set to approx. 3-5 RIR
Rest 30-45s
Complete a final tough set to approx. 3-5 RIR
At Home Leg Extension Variations:
Sissy Squat (weighted as needed)
Scaled Sissy Squat
Bodyweight Leg Extension / Reverse Nordics
Scaled BW Leg Ext / Reverse Nodics – Band-assisted
Scaled BW Leg Ext / Reverse Nodics – Hand-assisted
DB Leg Extensions
Banded Leg Extensions
Inverted Leg Extensions (banded for added difficulty)
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C. 4 Rounds:
Rest 30-60 sec between each movement
Focus on technique/execution of movement; not speed (breathe through it all)
15-20 Air Squats
10-15 Russian KBS
20-30 Banded Glute Bridges
10-15 V-ups OR Clamshell Crunches (with or without ball between legs)
12-20 Box or Bench Step-ups (BW only, alternating)
10-20 Hanging Oblique Knee Raise (5-10 per side)
Rest 2 min between rounds
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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:
Quickly, with low fatigue, build up to ONE TOP SET of 6-10 Reps @ approx. 85-90% of what you used in prior week. No backoff sets.
Incline DB Bench Press (pause bottom)
Rest 2 min
Prone DB Row OR Helms Row OR “Head Supported” Row
(select Row based on comfort, and stay consistent week to week)
Rest 2 min
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B. Rack Pull-ups (options below)
(select movement and stay consistent week to week)
FOR DELOAD WEEK:
Reduce “reps achieved” by 20% on each set as compared to prior week
(but keep weight/difficulty level the same)
One Top Feeder set of 10-15 Reps 3-5 RIR
Rest 30-45s
Complete another tough set to approx. 3-5 RIR
Rest 30-45s
Complete a final tough set to approx. 3-5 RIR
Rack Pull-ups arranged from HARDEST to EASIEST:
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. Push-ups (options below)
(select movement and stay consistent week to week)
FOR DELOAD WEEK:
Reduce “reps achieved” by 20% on each set as compared to prior week
(but keep weight/difficulty level the same)
One Top Feeder set of 10-15 Reps 3-5 RIR
Rest 30-45s
Complete another tough set to approx. 3-5 RIR
Rest 30-45s
Complete a final tough set to approx. 3-5 RIR
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. Push Press OR Push Jerks OR Split Jerks
Reps 5-4-3 (increasing each set)
Final set of 3 Reps should be a weight you *could* do 6+ reps confidently
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E. 2 Rounds:
Rest 30-60 sec between each movement
Seated DB Curls x 8-12 Reps
BW Tricep Extensions (elevate hands to scale) x 8-12 Reps
Banded Straight-Arm Pulldowns x 12-15 Reps
Band Pull-Aparts x 15-25 Reps
Rest 2 min between rounds
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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
(last cycle we did this with DB’s for higher reps. Now we will do it heavier with a barbell)
FOR DELOAD WEEK:
Quickly, with low fatigue, build up to ONE TOP SET of 6-10 Reps @ approx. 85-90% of what you used in prior week. No backoff sets.
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B. Kas Glute Bridge
FOR DELOAD WEEK:
Complete 5 sets of 6 Reps with the same weight used for 6 sets of 8 reps last week
***Even though the ROM is SHORTER than a HIP THRUST, this movement is usually done MUCH LIGHTER than a thrust. The intention is to AVOID the thrust motion; instead SQUEEZE into extension!
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C. Alternate Movements x 3 sets each:
Both movements for 12-20 Reps
First round SUPER light/easy, then two moderately challenging sets
“At Home” Leg Curl Variation of choice (options below)
Rest 1 min
Goblet Squats
Rest 1 min
“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:
16-24 Russian Twists (medball or light DB) (8-12 per side)
10-15 Single Leg (deficit) Calf Raises (BW only)
20-30 sec “Side Plank”
20-30 sec “Side Plank” (opposite side)
Rest 2 min between rounds
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Day 5 – Upper Body (Shoulder/Arm Dominant)
Part A and B repeat week to week. Track these metrics
A. One Arm DB Overhead Press (hand-supported)
FOR DELOAD WEEK:
Quickly, with low fatigue, build up to ONE TOP SET of 6-10 Reps @ approx. 85-90% of what you used in prior week. No backoff sets.
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B. Alternate Movements x 2 sets each
Use the SAME WEIGHT as prior week, but stop sets 2 reps shy of what you achieved in week 4
(also only 2 sets instead of 3)
Incline Barbell “Nose Crushers” x 8-12 Reps
Rest 1-2 min
Prone DB Lateral Raises x 10-15 Reps
Rest 1-2 min
Prone DB Spider “Hammer” Curls OR Preacher DB “Hammer” Curls x 8-12 Reps
(select movement and stay consistent week to week)
Rest 1-2 min
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C. Alternate Movements x 3 sets each:
Push-ups x 8-15 Reps (variation of choice for rep range; elevate hands to scale)
Rest 1 min
Inverted Rows x 8-15 Reps
Rest 1 min
Banded Crossovers x 10-20 Reps
Rest 1 min
Bentover Reverse Flies x 15-25 Reps (light)
Rest 1 min
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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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