Why deload? I know recently the word deload has gotten some scrutiny, I can understand that because most people probably don’t work hard enough to merit one, let alone taking one every 4 weeks. It makes sense that the more you can train and push and not get hurt the better you will be, it’s just finding that fine line between too much and not enough. I would rather be a too much kinda guy and not deload, but the high volume I train at requires me to take a deload. I earned it but my deloads are not what I would consider a walk in the park rest week. The purpose of a deload for a high volume, high fatigue program, is to reduce the fatigue but not take time off so you can still make progress. I deload volume not so much intensity, meaning I will drop my volume in half for deload but still keep the weights relatively heavy. So if the week before was squats 5 sets of 6, the deload week would be 2-3 sets of 2-3 reps at a RPE 8 so weights heavy enough to still get some kind of stimulus. I have found that this model works great for my style of training if I was running a different program I may not need that type of deload, but I can guarantee some type of a deload week is crucial for progress in any program it’s just up to you to find the right way to do it so progress can still be made.

Here is week 14 training recap:

Sunday

Back and Shoulders

[wpdevart_youtube width=”640″ height=”385″ autoplay=”0″ theme=”dark” loop_video=”0″ enable_fullscreen=”1″ show_related=”1″ show_popup=”0″ thumb_popup_width=”213″ thumb_popup_height=”128″ show_title=”1″ show_youtube_icon=”1″ show_annotations=”1″ show_progress_bar_color=”red” autohide_parameters=”1″ set_initial_volume=”false” initial_volume=”100″ disable_keyboard=”0″]DR7jfdXh24I[/wpdevart_youtube]

Monday

Duffalo Bar Squats- 602lbs for 4 Reps

Duffalo Bar Tempo Squats- 422lbs for 4×3

Sumo Pause Pulls- 440lbs 10×1

Ab Wheel- 4×10

Tuesday

Back and Biceps

Wednesday

Touch n Go BP- 445lbs x4x5

Incline BP- 355lbs 4×5

DB OHP- 4×8

s/s

DB Incline Flyes- 4×12

Single Arm Landmine Press- 3×12 ea arm

s/s

Banded Abs- 4×15

[wpdevart_youtube width=”640″ height=”385″ autoplay=”0″ theme=”dark” loop_video=”0″ enable_fullscreen=”1″ show_related=”1″ show_popup=”0″ thumb_popup_width=”213″ thumb_popup_height=”128″ show_title=”1″ show_youtube_icon=”1″ show_annotations=”1″ show_progress_bar_color=”red” autohide_parameters=”1″ set_initial_volume=”false” initial_volume=”100″ disable_keyboard=”0″]dRKe3BIiY6o[/wpdevart_youtube]

Friday

Conventional Block Deads- 636lbs x1, 686lbs x1

Block RDL’s- 440lbs 4×5

Belt Squats- 5×10

DB RDL’s- 3×8

Ab Wheel- 3×12

Saturday

CG Pause  BP-  429lbs- 3×3

Tempo CG BP- 315lbs- 4×5

JM Press- 155lbs 4×8

Dips- 4×15