Deload week(s) - how light?

[Daniel Cavallari]

Hey Brent,

Certain programs, specially those that work on cycles (say, a program that has a 13-week cycle, where you test new 1RM PRs on week 13), usually ask for one or two deload weeks between each cycle iteration. My question: how light should these weeks be, so that your body rests but do not detrain, in preparation for the next cycle? How do you program these types of weeks regarding volume, intensity and frequency?

Thanks in advance,

Daniel

[Brent Carter]

There are a few options but here is one.

SQ 70%x5x2
BP 75%x5x3
Light pull (your pick)

SQ 70%x5x3
Press 75-80%x5x3
DL 70%x5x2

If doing another week of deload add one more workout and add another 2.5-5%.

[Daniel Cavallari]

So, two workouts per week, with moderate volume and ~75% intensity. Gotcha.