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This is the DELOAD WEEK at the end of the second Mesocycle. The prior 35-40 days consisted of a progressive increase in effort, defined by building in loading and proximity to failure.
On the heels of the last microcycle, fatigue is high, and the deload week will help flush some fatigue and allow the adaptations to take place, while also decreasing built-up anabolic resistance.
The DELOAD WEEK will only consist of ONE CALENDAR WEEK of training. There will be one day each for PUSH, LOWER and PULL. You can place these three days however you desire throughout the week (personally, I would alternate them every other day, but there is good rationalization for taking a larger chunk of time completely off at the beginning or end of the week, if you prefer to lump the sessions).
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 8-12 Reps, you should know that you will be using a weight where you could achieve 15-20 Reps.
Furthermore, the PURPOSE of the deload week is to recover. Implementing NOVEL movements creates a NOVEL stimulus, which we want to avoid. Therefore, the majority of the training this week will consist of low-effort work on the REPEATING MOVEMENTS.
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 – Upper Body Push
A. Flat DB Bench Press
2 x 8-10 Reps with 15+ Rep weight
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B. Seated DB Overhead Press (@21X0)
21X0 = 1-sec pause at bottom (DB’s hovering at shoulder level)
2 x 8-10 Reps with 15+ Rep weight
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C. Alternate Movements x 3 sets each:
Alternating DB Upright Rows x 8-10 Reps with 15+ Rep weight
Rest 1-2 min
Close-Grip Incline Barbell Press x 8-10 Reps with 15+ Rep weight
Rest 1-2 min
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D. One Round at casual/conversational pace:
Run 400m
10 Burpees
30 Reps Bentover DB Face Pulls
Row 500m
10 Burpees
30 Reps Banded Pushdowns
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Day 2 – Lower Body + Core
A. Stiff-Legged Deadlifts (@31X1)
31X1 tempo = 3-second descent, 1-sec pause bar on ground, EXPLDOE up, 1-sec pause at top)
(elevate barbell on a “riser” if you struggle to maintain a flat back at bottom)
Build to a set of 4-7 Reps at 65-70% of the weight from prior microcycle for same 4-7 reps
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B. Back Squat
(choose LOW BAR or HIGH BAR and stay consistent week to week)
Build to a set of 4-7 Reps at 65-70% of the weight from prior microcycle for same 4-7 reps
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C. Alternate Movements x 2 sets each:
Single-Leg DB RDL (one in each hand) x 5-7 Reps per leg @ 50-60% of weight from prior microcycle
(per usual, scale as B-Stance RDL if struggling with balance)
Rest 2 min
Back Rack Split Squats (no elevation) x 5-7 Reps per leg @ 50-60% of weight from prior microcycle
Rest 2 min
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D. 2 Rounds @ casual/conversational pace:
Row or Bike x 60 seconds
Immediately into…
Turkish Get-ups x 4 Reps (alternating arms; for quality, not speed or load)
Rest 30-60 seconds
Lying Leg Raise (oblique) x 8-16 Reps (4-8/side)
Rest 30-60 seconds
Calf Raises (deficit, BW) x 10-20 Reps
Rest 30-60 seconds
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Day 3 – Upper Body Pull
A. Strict Pull-ups (@21X0)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
2 x 6-8 Reps with 12-15 Rep weight
Scaling if needed to ensure QUALITY sets in desired rep range
Rack Pull-ups
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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B. Bentover DB Row (one DB per hand)
2 x 8-10 Reps with 15+ Rep weight
(top working set next week will be 6-10 Reps)
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C. Alternate Movements x 2 sets each:
Standing EZ OR Barbell Curls x 8-10 Reps with 15+ Rep weight
Rest 1-2 min
DB PJR Pullovers x 8-10 Reps with 15+ Rep weight
Rest 1-2 min
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D. 2 Rounds:
Hang Power Cleans x 8-12 Reps
Rest 1-2 min
Band Pull-Aparts x 15-20 Reps
immediately into…
Banded Face Pulls x 15-20 Reps
Rest 1-2 min between rounds
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Day 4 – OPTIONAL Conditioning
This session can be added at any point throughout the DELOAD WEEK
Optimally, it would be done on a day where you aren’t doing anything else
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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