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This is the DELOAD WEEK prior to the start of the “Long Muscle Lengths ROM + Partials” Training cycle.
Please read Long Muscle Lengths ROM + Partials blog to learn about the upcoming training program.
The DELOAD WEEK will use the SAME repeating movements that you will see in the upcoming cycle.
There are two main reasons for the deload week:
1. Flush fatigue to enhance recovery and optimize progressions in the upcoming cycle.
2. Create familiarity with the new REPEATING MOVEMENTS, and use deload to establish general idea around working weights for the cycle.
Per the standard SOP for Evolved Programs, we will progress effort week to week. The objective is to begin the cycle around 4 reps from failure on demanding compound movements and around 1-2 reps from failure for “short overload” single joint movements that have much lower fatigue cost per unit.
We can expect the lower fatigue “short” movements to utilize “partials, reverse dropsets, and lengthened only sets” as a way to accentuate the lengthened portion of these exercises that are inherently lacking sufficient stimulus at that portion of the ROM.
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. Romanian Deadlift (RDL) (Barbell OR Trap Bar)
Use ~80% of weight you intend for next week
Next week will be same rep scheme to ~3-4 reps from failure
2-3 Warm-up sets, then;
1 set x 5-8 Reps (heavier)
Rest 2-3 min
1 set x 8-12 Reps (lighter)
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B. Front Foot Elevated Split Squat (Quad Dominant)
Use ~80% of weight you intend for next week
Next week will be same rep scheme to ~3-4 reps from failure
1-2 Warm-up sets, then;
1 set x 6-10 Reps (heavier)
Rest 1-2 min between legs
1 set x 10-15 Reps (lighter)
Rest 1-2 min between legs
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C. Alternate x 2 sets each:
Spanish Squats OR Sissy Squats (over bar) x 8-15 Reps
Rest 1 min
Penguin Crunches x 12-24 Reps (6-12/side)
Rest 1 min
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D. 2 Rounds:
12 Toes to bar OR Hanging Knee Raises
12 Hamstring Curls on Rower
12 Cal Row
12 Decline OR GHD Sit-ups
12 Goblet Squats
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E. Calf Raises (deficit, BW)
2 x 10-20 Reps
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Tuesday
Upper Body
Part A and B Repeat week to week
A. DB Fly/Press
Use 80% of weight you intend for next week
Next week will be same rep scheme to ~2-3 reps from failure
2-3 Warm-up sets, then;
1 set x 5-8 Reps (heavier)
Rest 2 min
1 set x 8-12 Reps (lighter)
+ Superset the FINAL SET:
Push-ups x 6-15 Reps (see push-up options in videos)
(keep this relatively light/easy during DELOAD week, and we’ll ramp up proximity to failure next week)
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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B. Alternate Movements:
Use 80% of weight/difficulty you intend for next week
Next week will be same rep scheme to ~2 reps from failure
1-2 warm-up sets of each prior to work sets, then:
(weighted) Pull-ups x 2 sets x 6-10 Reps
Rest 1-2 min
DB Lateral Raise (no loss of tension at bottom) x 2 sets x 10-15 Reps
Rest 1-2 min
Pull-ups Scaling:
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. 3 Rounds:
Run 200m
Inverted Row x 20-16-12 (decrease 4 reps each round)
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D. Alternate x 2 sets:
Banded Tricep Pushdowns x 10-12 Reps
Rest 30-60s
Standing DB Curls x 10-12 Reps
Rest 30-60s
Band Pull Aparts OR Bentover DB Rear Delt Raises x 15-20 Reps
Rest 30-60s
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Thursday:
Lower Body
Part A and B Repeat week to week
A. Quad Dominant Squat (see videos below)
Use 80% of weight you intend for next week
Next week will be same rep scheme to ~3-4 reps from failure
2-4 Warm-up sets, then;
1 set x 5-8 Reps (heavier)
Rest 2-3 min
1 set x 8-12 Reps (lighter)
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. Superset Movements x 2 work sets each:
1-2 warm-up sets prior as needed
Use 80% of weight you intend for next week
Next week will be same rep scheme to:
~2 reps from failure for glute bridge
~3-4 reps from failure for lunges
Kas Glute Bridge x 8-12 Reps
Walking DB Lunges x 8-12 steps (4-6 per leg)
Rest 2-3 min
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C. DB RDL (without hip extension)
2 x 12-15 Reps
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D. Adductor Step-ups (BW only)
4 Rounds:
20 seconds left leg
Rest 10 seconds
20 seconds right leg
Rest 10 seconds
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E. 2 Rounds:
Double-Unders OR Single-unders x 30 seconds for Max Reps
Immediately into…
Lying Leg Raises x 30 seconds for Max Reps
Immediately into…
Plank x 45-60 seconds (add weight if this is super easy)
Rest 1-2 min between rounds
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Friday
Upper Body
Part A and B Repeat week to week
A. Chest Supported Row (see video options below)
Use 80% of weight you intend for next week
Next week will be same rep scheme to ~2 reps from failure
2-3 warm-up, then;
1 set x 6-10 Reps (heavier)
Rest 2 min
1 set x 10-15 Reps (lighter)
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 2 work sets each:
1-2 warm-up sets prior as needed
Use 80% of weight you intend for next week
Next week will be same rep scheme to ~2 reps from failure
The DB “X” Raise places focus on the bottom 60% of the range-of-motion by selecting a weight that is TOO HEAVY for you to complete a full rep to the top. The Front Raise will therefore be much lighter
DB X Lateral Raise x 10-15 Reps
DB Front Raise x 8-12 Reps
Rest 2-3 min
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C. EMOM x 20 Min (alternating):
Min 1: Banded Straight Arm Pulldowns x 10-15 Reps
Min 2: Banded Crossovers x 8-12 Reps
Min 3: DB Spider Curls x 10-15 Reps
Min 4: Skull Crusher Push-ups (elevate height of bench to scale) x 6-12 Reps
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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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