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🗓️Why Deload Week Matters: The Key to Building Strength Without Burning Out

  • Writer: Lloyd Cruz
    Lloyd Cruz
  • 6 days ago
  • 2 min read

Legion—You've worked hard through this 5x5 Strength Phase. You’ve moved serious weight, chased personal records, and pushed your limits. Now it’s time for the smartest week of the program: Deload Week.

WWhat is a Deload Week?

Why deload week matters...
Why deload week matters...

Deload Week is a planned reduction in weight or volume that allows your body to:

  • Recover from accumulated fatigue

  • Repair and rebuild stronger

  • Prevent injury and burnout

  • Reignite motivation for the next strength cycle

Deload Week is not a break from training — it’s an intentional part of getting stronger.

How to Approach This Week’s Workouts


Our goal this week is movement quality, not max effort. You’ll reduce weight and volume, move with purpose, and focus on mobility and technique.


Day 1 — Movement Over Load


Main Lifts:

  • Back Squat

  • Bench Press

  • Reverse Grip Row

👉 Use 50–60% of last week’s max.👉 Emphasize tempo and perfect form.


Accessory Work:

  • Standing DB Shoulder Press

  • RDLs

  • Barbell Curls

👉 Light to moderate effort, leave a few reps in the tank.


Day 2 — Rehearsal Reps


Main Lifts:

  • Front Squat or Zercher Squat

  • Overhead Press

  • Deadlift

👉 Treat this like a rehearsal—smooth, controlled reps at 50–60% effort.


Accessories:

  • Pull-ups (band if needed)

  • Reverse Lunges

  • Triceps Kickbacks / OH Extensions

👉 Controlled, smooth reps—no burnout.


Day 3 — Flow + Form


Main Lifts:

  • Full Squat

  • Bench Press

  • Bent Over Row

👉 Use a deload tempo (example: 4-2-0-0), lighter weights, focus on feel.


Finisher:

  • 2 rounds of bodyweight intervals (e.g., push-ups, KB swings, mountain climbers)

👉 Keep this light — movement therapy, not conditioning.


Final Thoughts


Deload Week keeps your progress sustainable. It primes you for bigger lifts in the next phase and helps your body stay strong and injury-free.


✅ Nail your form

✅ Embrace lighter weights

✅ Rest with purpose


Remember: Smart strength programming always includes recovery. Deload Week is your secret weapon to keep getting stronger, week after week.


See you in the rack. 💪

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