Block two of my push-pull-legs program begins today. Many of you are likely following this program, and the discussion surrounding my training will likely be applicable whether you are or not. For the first eight weeks of this program, I’m focusing on a block periodization approach. Block one focused on technique and volume accumulation to build work capacity. This was especially important for lower body training. Block two shifts the focus. Volume is reduced, but the effort and intensity are increased. This allows for increased recovery while still providing a novel training stimulus.
Many make the mistake of consistently increasing volume and intensity, which can lead to injury. I’m starting block two with a deload week. This is particularly useful for those who combine powerlifting with hypertrophy training. Pure bodybuilders who consistently train to muscular failure might not need a deload, though I believe even bodybuilding programs should include strength training.
Deloading serves two primary functions: recovery for soft tissues and muscles, and resensitization to training stimuli. It can also increase motivation. A proper deload reduces both volume and intensity. I typically reduce volume by 50-75% and intensity by two RPE units. This means going from an RPE of 9 (leaving one rep in the tank) down to an RPE of 6 or 7.
My favorite periodization paper is “Periodization Paradigms in the 21st Century” by John Kiely. He emphasizes the importance of training variation while cautioning against excessive variation. He argues that overly distributed adaptive energy can dilute gains. This highlights the issues with both monotonous programming and excessive variation (muscle confusion). Progressive overload with a single movement for a 4-week block, followed by variation, is a more effective approach. Muscle confusion, which involves constantly changing exercises, makes progressive overload difficult due to lack of consistent tracking.
I’ll discuss periodization more in-depth in a future video. For now, I recommend reading Kiely’s paper. I’ll link it in the description. Now, it’s time for my pre-workout and then off to the gym!
Pre-workout drink and supplements
We made it to the gym. My lats are still sore from filming the pull-up video for Technique Tuesday. We filmed late at night to avoid crowds, and I ended up doing 30 sets of pull-ups!
Gym interior
Starting with deadlifts: 4 sets of 3 at 75% of my 1RM. This will be relatively easy, allowing me to focus on technique. My calculated weight is 311 pounds, which I’ll round up to 315. I’m being cautious with my deadlift weight as my lower back isn’t fully recovered. Deloading also provides an opportunity to reset technique, which can break down as fatigue accumulates towards the end of a training block.
Deadlift setup with knee sleeves
I’ve been using my powerlifting shoes for deadlifts lately, despite usually preferring flat shoes. They have a slight heel that feels more comfortable. I’m also wearing knee sleeves. These are a new prototype with longer and tighter material for better coverage. After deadlifts, it’s tempo back squats: 2 sets of 6 at 60% of my 1RM. The two-second lowering phase reinforces proper technique and makes lighter loads more challenging.
Tempo back squat
Back from the gym! It was a great workout. I’m excited to be training with Steph again as she shifts her focus back to upper body training. Expect to see more of our training together on the channel.
After deadlifts and tempo back squats, we moved on to rounded-back dumbbell 45-degree hyperextensions. I held a 25-pound plate. The key here is to round your upper back and squeeze your glutes to lift your body. This turns the exercise into a glute-focused movement, similar to a hip thrust.
Rounded-back dumbbell hyperextension
Next were Smith machine reverse lunges: 2 sets of 15 reps per leg. This was surprisingly challenging, particularly cardiovascularly. Single-leg exercises are inherently difficult. I reduced the reps to 10 on the second set to maintain the target RPE. Then we did enhanced eccentric lying leg curls, with Steph pushing down on the pad during the negative portion. This technique allows you to leverage greater eccentric strength.
Enhanced eccentric lying leg curl
We did the same enhanced eccentric technique with leg extensions, though with less added resistance to protect the knees. We finished with glute medius and hip abduction work, which helps strengthen the glute medius, contributing to overall glute growth and preventing knee valgus during squats. We skipped calves, as usual. That’s a wrap for this workout. The full push-pull-legs program is linked in the description. Stay tuned for the next vlog, likely covering a push or pull workout.
