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Hannah BowerHannah Bower
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Reclaim phase 2| Week 4 Day 1| Lower Body Strength| Deload

5.0|55ย min|7 comments
Week 4: DELOAD WEEK! Going back to week 1 reps scheme but reduced sets and load! Sets are cut in half and less RPE intensity. Weโ€™re getting ready to move into the next power phase! Note: if youโ€™re still feeling like you can push it, you can repeat last weekโ€™s intensity, with less sets! ๐Ÿ‘‰๐Ÿฝ๐Ÿ‘‰๐Ÿฝ RIR (Reps in Reserve) Guide: โˆ™ 3โ€“4 reps (87โ€“95% 1RM): 0โ€“1 RIR โ€” maximum strength โˆ™ 5โ€“6 reps (80โ€“85% 1RM): 1โ€“2 RIR โ€” strength focus โˆ™ 7โ€“8 reps (75โ€“80% 1RM): 2-3 RIR โ€” strength-hypertrophy โˆ™ 9โ€“12 reps (70โ€“75% 1RM): 3-4 RIR โ€” hypertrophy/accessory work ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ Critical for Success: Your last rep should feel like a fight. If you donโ€™t have the weight selection to go heavier, increase your reps by 5โ€“10 until you hit that 1โ€“2 reps in reserve threshold. You can also slow your tempo to increase intensity. The challenge must be there effort and progression are what drive results. Rest fully between your working sets. This isnโ€™t the time to rush. Your nervous system needs that recovery to show up strong for the next set. Rushing through will actually limit your strength gains and reduce the weight you can handle. While it might feel like youโ€™re not working hard enough during rest periods, that recovery is what makes the next heavy set possible. Youโ€™ve put in the work to get here. Donโ€™t underestimate yourself. Load up and letโ€™s get stronger.


Community

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Shelby โ€ข 2mo ago
My kids were screaming the entire workout but I still feel better getting it done! Hereโ€™s to a quick and easy bedtime๐Ÿ˜…
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Morgan โ€ข 3mo ago
Kept it about the same as last week as I found I had a bit more in the tank than I thought I did coming into my workout today so I increased sets and reps where I felt it and got a god sweat in!
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Zarah โ€ข 3mo ago
Thank goodness itโ€™s de load on spring break! Working out with 4 under 6 isnโ€™t not easy ๐Ÿ˜…
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jessica โ€ข 3mo ago
Kept same weight for deadlifts but slightly lowered for the rest. Much needed deload ๐Ÿฅฐ
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Rachel โ€ข 3mo ago
Felt good today!

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