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This is the DELOAD week at the end of the second Mesocycle. There will be one more 4-week accumulation phase to follow DELOAD.
The prior week consisted of a purposeful “slight over-reaching.” After flushing the excessive fatigue via this “deload week,” the body should be primed to manifest the gains made during the prior four weeks of accumulation.
If you have any doubt about the importance of Deload weeks, or would like to learn more about the why and how of implementation, please see THE DELOAD BLOG POST
If nothing else, please approach this week with a few objectives:
1. Stay at least 5-6 reps shy of failure on all sets
2. Leave the gym with a similar feeling and endorphin level of going for a hike
3. Avoid the sense of “oh that was a great workout!”
Please read the PowerBuilding BLOG to learn about this training cycle in general
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Day 1 – Lower Posterior and Upper Body Pull
Part A and B repeat week to week. Track metrics
A. Deadlift
Reps performed with STOP briefly on ground, providing time to reset and ensure optimal movement
pattern
Build quickly to a set of 2-3 Reps at 80% of top weight last week
Then 3×6 @ 12-15 rep weight
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B. Weighted Pull-ups (@21X0) (Scaling below)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
Build quickly to a set of 2-3 Reps at 80% of top weight last week
Then 3×6 @ 12-15 rep weight (scaled/assisted as needed to meet 12-15 rep difficulty)
(Remember that 80% is calculated of TOTAL WEIGHT; BW + added weight)
SCALING:
Weighted “negatives” (lowers)
4 sets of 3 Reps (easy difficulty level for deload week, much easier than prior week effort)
If you cannot yet perform Pull-up Lowers in 5-6 seconds per rep then use:
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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C. 2 Rounds:
Rest 15-20s between exercises
Bentover DB Rows x 8-10 Reps @ 15+ Rep weight
Row 10-15 Cals at moderate effort
Banded Leg Curls OR Swiss Ball Leg Curls OR Gliding Leg Curls x easy/moderate set that takes 20-25 seconds total time
Row 10-15 Cals at moderate effort
Rest 2-3 min between rounds
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D. EMOM x 8 min (alternating):
Banded Glute Bridges x easy/moderate set that takes 20-25 seconds total time
Seated DB Hammer Curls x 8-10 Reps @ 15+ Rep weight
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Day 2 – Upper Body Push + Core
Part A and B repeat week to week. Track metrics
A. Pause Bench Press
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build quickly to a set of 2-3 Reps at 80% of top weight last week
Then 3×6 @ 12-15 rep weight
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B. Incline DB Bench Press
2 x 6-8 (with 12-15 rep weight)
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C. Alternate “Shoulder Health” Sequence x 2 Rounds:
DB Powell Raise x 8 Reps (per arm)
(goal to use approx 10% of bench press max; but proper technique is more important than load)
Rest 1 min after both arms
“6-Ways” x 6 reps (One Rep = from waist until DB’s get back to waist)
Rest 1 min
Banded Face Pulls x 20-25 Reps
Rest 1 min
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D. Alternate Movements x 2 Rounds:
BW Tricep Extensions (elevate hands to scale) x 5-6 RIR (goal for 6-10 Reps)
Rest 1 min
Plank Hold (weighted lightly as needed) x 30-45 seconds
Rest 1 min
Banded Dead-Bugs x 10-20 Reps (5-10/leg)
Rest 1 min
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Day 3 – REST DAY
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Day 4 – Full Lower Body (Quad focus) + Core
Part A and B repeat week to week. Track metrics
A. Back Squat
(choose LOW BAR or HIGH BAR and stay consistent week to week)
Build quickly to a set of 2-3 Reps at 80% of top weight last week
Then 3×6 @ 12-15 rep weight
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B. Choose Movement (stay consistent week to week)
3 Sets: Complete the SAME REPS as last week (8-10 rep range) but with 75-80% of the loading
***If you are using only BW, then do 4 sets and decrease reps to 5-6 per set
Weighted Hip Extensions
OR
45-Degree Hip Extension (add load as feasible)
OR
45-Degree Hip Extension + GHR finish (add load as feasible)
OR
Glute-Ham Raise (add load as feasible)
OR
Reverse Hyper (if available)
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C. Alternate Movements x 2 sets each:
Walking Lunges (BW only) x 1 minute at steady pace
(goal for 20-30 evenly spaced steps with controlled tempo)
Rest 1 min
Cossack Squats (BW only) x 16-10 Reps per side (12-20 reps total)
Rest 1 min
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D. 2 Rounds:
Clamshell Crunches (with or without ball between legs) x 8-15 Reps
Rest 1 min
Standing Calf Raise (BW; deficit) x 10-15 Reps
Rest 1 min
Hanging Oblique Knee Raise x 10-16 Reps (5-8/side)
Rest 1 min
Squat-Chair Sit x 1 min (hold goblet or empty barbell on back if desired)
Rest 1 min
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Day 5 – Full Upper Body
Parts A and B repeat week to week. Track metrics
A. For Both Movements:
Build quickly to a set of 2-3 Reps at 80% of top weight last week
Then 3×6 @ 12-15 rep weight
Rest as needed between exercises to avoid accumulating fatigue
Strict Overhead Press
Hang Power Clean OR Hang Clean High Pull
(choose and stay consistent week to week)
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B. Alternate Movements x 3 sets each:
For both exercises, complete Reps 9-6-3 (Increasing weight)
***The final set of 3 reps should be with the 8-10 Rep weight
Strict Pendlay Row
Weighted Dips (@21X0)
For deload week, if you need to scale Dips, perform either Bench Dips or Band-Assisted Dips
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C. Standing DB Curls
3 x 10-12 Reps (with 15-20 rep weight)
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D. DB Face Pulls
10-12 Reps EMOM x 5 Min (with 20-25 rep weight)
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E. Bike
2 min easy
2 min easy/moderate
2 min moderate/hard
2 min easy
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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 new mesocycle!
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