P365 Deload Month
Sit Down Before You Break Something
How this block works: Four weeks of active recovery. Three sessions per week (Upper/Lower/Upper). Fixed exercises across the block, no swap groups by design. The whole point is simplicity so you can recover, not decide.
Weeks 1-2 should feel anticlimactically easy. Volume drops 40-50% from the end of your preceding phase. No set goes closer than RIR 3. Max effort compound work is suspended entirely. If a session feels demanding, you're doing it wrong.
Weeks 3-4 progressive restoration. Volume climbs to 60-70% of normal MEV, intensity progresses RIR 3 to RIR 2 on compounds. Week 4 reintroduces max effort at submaximal loads.
4-Week Structure
| Week | Phase | Volume | Effort |
|---|---|---|---|
| 1 | Stimulus removal | 40-50% of prior phase | RIR 3-4 |
| 2 | Stimulus removal | 40-50% of prior phase | RIR 3-4 |
| 3 | Progressive restoration | 60-70% of MEV | RIR 2-3 |
| 4 | Max effort reintroduced | 60-70% of MEV | RIR 2 (submaximal) |
Weekly Session Pattern (Same Every Week)
| Day | Session |
|---|---|
| Monday | Upper Body |
| Tuesday | Rest / walk |
| Wednesday | Lower Body |
| Thursday | Rest / walk |
| Friday | Upper Body |
| Sat / Sun | Rest / walk (7-10K steps/day target) |
Weekly Training
Weekly Monitoring (Simple)
Every Sunday morning, log two things: weekly bodyweight average and four subjective recovery markers rated 1-10.
The Four Recovery Markers
- Sleep quality — how well you're sleeping through the night
- Joint comfort — knees, shoulders, elbows, low back status
- Training motivation — desire to get to the gym, not obligation
- General mood stability — baseline emotional state day to day
Bodyweight Expectations
Coming from contest prep: 10-15 lb weekly increase expected in Week 1 (glycogen and water restoration).
Coming from fat loss: 5-8 lb weekly increase expected in Week 1.
Coming from other blocks (mass, strength, hypertrophy, recomp): 0-3 lb change expected.
Standalone entry: 0-2 lb change expected. Not a buffet. Eat like an adult.
Extension Protocol
At end of Week 4, retake baseline measurements. All four recovery markers should show meaningful improvement. If any marker remains compromised, extend the block by 1-2 weeks before starting the next active phase. Recovery isn't optional.