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This is DELOAD WEEK between the second and third Mesocycle of the “Linear Periodization” cycle.
Please read the Linear Periodization “Enhanced” Blog to learn about this training program.
The DELOAD WEEK will serve as a transition period from “moderate reps” into “lower reps.” We will spend four weeks in the lower rep range as work towards some “max reps” testing for the repeating movements.
The purpose of the deload week is to flush fatigue from prior accumulation mesocycle. Below each “repeating movement,” I will note the rep range for the top working set next week (as we transition into “moderate” rep ranges for each exercise).
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 8-10 Reps, you should know that you will be using a weight where you could achieve 15+ reps.
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 + Core
Part A and B repeat week to week. Track these metrics
A. Barbell RDL
For DELOAD WEEK, complete 3 sets of 5-8 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use next week)
Rep Range for THIS UPCOMING MESOCYCLE = 5-8 Reps
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B. Foam Roller/Slider DB Hack Squats
For DELOAD WEEK, complete 3 sets of 6-9 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use next week)
Rep Range for THIS UPCOMING MESOCYCLE = 6-9 Reps
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C. Alternate Movements x 3 sets each:
Increase effort/difficulty each round, such that the final set of each is ~5 reps shy of failure
DB Split Squat (no elevation) x 8-12 Reps (per leg)
Rest 1-2 min between legs and movements
Banded Leg Curls OR Swiss Ball Leg Curls OR Gliding Leg Curls x 8-15 Reps
Rest 1-2 min
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D. Alternate Movements x 3 sets each:
Moderate/hard effort for all sets
Standing Calf Raises (BW only) (use deficit as feasible) x 10-20 Reps
Rest 1 min
Lying Leg Raises x 8-20 Reps
Rest 1 min
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Incline “pause” Barbell Bench
For DELOAD WEEK, complete 3 sets of 4-7 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use next week)
Rep Range for THIS UPCOMING MESOCYCLE = 4-7 Reps
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B. One Arm DB “sweep” Rows (knee on bench)
(cues are in description of video)
For DELOAD WEEK, complete 3 sets of 6-9 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use next week)
Rep Range for THIS UPCOMING MESOCYCLE = 6-9 Reps
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C. Alternate Movements “Every Min” x 18 Min (6 Rounds):
DB Hang Power Cleans x 8-12 Reps
Strict Overhead Press x 8-12 Reps
Banded Straight-Arm Pulldowns x 12-18 Reps
Push-ups x 5-6 RIR @ 20X0 tempo (finish set approx 5-6 reps from “desire to rest at top of rep”)
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Day 3 – Rest + Walk 10k steps
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Day 4 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Squat (of choice) (select movement and stay consistent week to week)
1. Back Squats (Low or High bar)
2. Back Squat (pause, heels elevated)
3. Safety Squat Bar (standard or pause with heels elevated)
For DELOAD WEEK, complete 3 sets of 4-7 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use next week)
Rep Range for THIS UPCOMING MESOCYCLE = 4-7 Reps
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B. Low Bar Good Mornings
(or can use “Safety Squat Bar” if you have the option)
For DELOAD WEEK, complete 3 sets of 5-8 Reps
(increase weight each such that the FINAL set is about 80% of what you intend to use next week)
Rep Range for THIS MESOCYCLE = 5-8 Reps
***I find this movement much more productive with LOW BAR position. The high bar position seems to make it more of a low back and midline stability movement as opposed to glutes/hamstrings
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C. As Many Rounds as Possible in 15 Minutes:
Keep “effort level” to approx. 6/10 (just above conversational level)
15-20 Cal Row
15 DB Hip Thrust
10 Heels Elevated Goblet Squat
15 Sit-ups (no weight or decline)
20-30 second Plank Hold (ADV use Rings)
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Day 5 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Strict Pullups OR Rack Pull-ups (weighted as needed)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
*If you opt for Rack Pull-ups, you can add weight as shown in video if needed for rep range targets
For DELOAD WEEK, complete 3 sets of 3-5 Reps
Each set with a DIFFICULTY LEVEL such that you finish sets approx. 5 reps shy of “technical failure”
Rep Range for THIS MESOCYCLE = 4-7 Reps
Pull-ups Scaling Options
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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B. Alternate Movements x 3 sets each:
For DELOAD WEEK, increase weight each set that, such that the FINAL set is approx. the same weight/difficulty that you intend to use NEXT WEEK for three sets of the same rep targets
Dips (weighted as needed) (scaling below) x 5-8 Reps
Rest 1-2 min
Dead-Stop DB Lateral Raise x 8-10 Reps
Rest 1-2 min
Preacher Curls (EZ or Barbell) x 8-10 Reps
Rest 1-2 min
Dips Scaling Options
Tricep Push-ups on Barbell (elevate barbell to scale further)
Bench Dips (add weight on lap as option)
Band-Assisted Dips
Foot-Assisted Dips
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C. Alternate Paired “Supersets” x 3 Rounds:
Bench Dips (weighted as needed) x 8-12 Reps (with 15+ rep weight)
Inverted Rows x 5-reps from fatigue
Rest 2 min
DB Hammer Curls x 8-12 Reps (with 15+ rep weight)
Band Pull-Aparts x 15-20 Reps
Rest 2 min
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Day 6 – OPTIONAL Conditioning Day
Quick cardio session, then rest up and get ready for the progression into the “lower” rep ranges in the upcoming mesocycle.
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 + Walk 10k steps
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