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This is the DELOAD WEEK prior to the start of the “Reverse Pyramid” Cycle.
Please read the Reverse Pyramid BLOG to learn about this upcoming training program.
YOU ARE EXPECTED TO TAKE 9-10 CALENDAR DAYS TO COMPLETE THE 6-7 DAYS OF TRAINING PROGRAMMED
The DELOAD WEEK will use the SAME repeating movements that you will see in the upcoming cycle.
The purpose of the deload week is to flush fatigue from prior training, and to create familiarity with the new REPEATING movements before new cycle. In parentheses of each “repeating movement,” I will tell you the rep range for the top working set next week.
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.
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
Part A and B Repeat week to week. Track these metrics.
A. Flat DB Bench Press
2 x 8-10 Reps with 15+ Rep weight
(top working set next week will be 5-8 Reps)
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B. Alternate Movements x 2 sets each:
For Both Exercises:
2 x 8-10 Reps with 15+ Rep weight
(top working sets next week will be 5-8 Reps)
Alternating DB Upright Rows
(Reps listed are “per arm”, so 8-10 Reps = 16-20 Reps total)
Rest 1-2 min
Close-Grip Incline Barbell Press
Rest 1-2 min
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C. 3 Rounds:
“6-Ways” x 6 Reps (One Rep = from waist until DB’s get back to waist)
Row 250/200m (male/female)
Skull Crusher Push-ups x 5-10 Reps
(elevate hands more to scale)
Row 250/200m (male/female)
Band Pull-Aparts x 15-25 Reps
Row 250/200m (male/female)
Medball Chest Throw (against wall) x 8-10 Reps
Row 250/200m (male/female)
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Day 2 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
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)
2 x 8-10 Reps with 15+ Rep weight
(top working set next week will be 4-7 Reps)
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B. Back Rack Split Squats (no elevation)
2 x 8-10 Reps with 15+ Rep weight
(top working set next week will be 5-8 Reps)
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C. Alternate Movements x 2 sets each:
Hang Squat Clean x 6-10 Reps (approx 50% of max)
Rest 1 min
Oblique Sit-ups (side to side) x 8-12 Reps
Rest 1 min
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D. Reps 20-15-10 for each exercise
Break sets if fatigue builds; remember DELOAD week effort
For Both Movements; slow tempo, hold contraction to add difficulty
Bike Calories
Reverse Crunches
Superman’s
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E. Calf Raises (deficit, BW)
2 x 10-20 Reps
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Day 3 – Upper Body Pull
Part A and C Repeat week to week. Track these metrics.
Part B will change week to week but remain a “back focus” section
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
(top working set next week will be 3-6 Reps)
Scaling if needed to ensure QUALITY sets in desired rep range
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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B. Strict Bentover Row to Chest
2 x 12-20 Reps (with 25-30 rep weight)
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C. Standing EZ OR Barbell Curls
2 x 8-10 Reps with 15+ Rep weight
(top working set next week will be 5-8 Reps)
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D. 2 Rounds:
30 Shuttle Runs (30 ft each direction)
15 Bentover DB Curls
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E. Ring Face Pulls
These are programmed for “working sets” next week. Use deload to practice movement and find proper body angle (line of pull) for higher rep sets.
Complete 2-3 “easy” sets of whatever reps feel comfortable and productive
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Day 4 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. 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
(top working set next week will be 5-8 Reps)
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B. Weighted Push-ups (details and scaling below)
Reps also at 21X0 tempo (pause at “chest to bar” briefly)
2 x 8-10 Reps with 15+ Rep weight
(top working set next week will be 5-8 Reps)
***Weighted Push-ups performed with a Dip-Belt are the most effective way to load and progress the movement week to week. Make sure the barbell is at the same height week to week when you add load.
***If scaling the movement, this is also the OPTIMAL setup. You should manipulate the height of the bar, and adjust it down by 2-3’’ as you get stronger. Once you are performing quality reps at around parallel, you can begin to add weight slowly.
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C. Alternate Movements x 2 sets each:
DB Push Press x 6-10 Reps (15+ rep weight)
Rest 1 min
Seated DB Lateral Raises (slight fwd lean) x 12-15 Reps (20+ rep weight)
Rest 2 min
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D. 2 Rounds:
Banded Crossovers x 12-20 Reps
Run 400m at moderate pace
Plate Overhead Tricep Extensions x 12-15 Reps
Rest 1-2 min
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Day 5 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
A. Back Squat
(choose LOW BAR or HIGH BAR and stay consistent week to week)
2 x 8-10 Reps with 15+ Rep weight
(top working set next week will be 4-7 Reps)
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B. Single-Leg DB RDL (one in each hand)
*If really struggling with balance, perform as B-Stance RDL
4 sets of 5 Reps (per leg)
Increase weight each set, such that the FINAL set is a weight you could do 10-12 reps
(all working sets next week in the 4-8 rep range)
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C. Lateral Lunge (KB front rack; working leg elevated)
2 x 8-10 Reps (per leg)
Keep it light, no sloppy movement
*can also use DB’s if no KB available
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D. AMRAP 8 min for QUALITY/controlled Movement
(move at approx 60-70% effort throughout)
Reps 10-20-30-40 etc… (increase each round for Hip Ext and Sit-ups)
Farmers Walk 100m (DB/KB per hand)
Hip Extensions (unweighted)
GHD or Decline Sit-ups or Standard Sit-ups
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Day 6 – Upper Body Pull
Part A and B Repeat week to week. Track these metrics.
A. 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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B. DB PJR Pullovers
2 x 8-10 Reps with 15+ Rep weight
(top working set next week will be 6-10 Reps)
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C. Row 2000/1500m Row Buy-in (male/female)
Then 3 Rounds:
12 Inverted Rows
6 Inch Worms
18 Incline Prone Rear Delt Flies x 15-20 Reps (light)
Rest 60 seconds
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D. Seated DB Curls
2 x 10-15 Reps (with 20+ Rep weight)
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Day 7 – OPTIONAL Conditioning
This session can be added at any point throughout the 10-day microcycle
Optimally, it would be done on a day where you aren’t doing anything else
Quick cardio session, then rest up and get ready for the official MICROCYCLE #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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