I certainly understand the need to fluctuate intensity and have some weeks that are less intense. That said, I’ve found that scheduling a full-on deload week is not really needed. Why? In (most) programs, the first week is often focused on lighter/acclimation workouts. Be it a Dan John program or 531, the starting week is often lighter or less volume, depending on the specific program. I think of this as a “back off” week, while still feeling like I’m moving forward.
All that said, I’m not moving the kinds of weights some of you are, so maybe I’m wrong as this being a general principle.
I approach this in 2 different ways.
If i’m building and feeling beat up and not recovering I will take a deload week and work at 75%-80% of capacity. This is not only in weight but in volume.
If I am building and i see that my legs are not performing where I would expect them to but everything else id firing I will deload only that muscle group(s).
This just really comes down to knowing what your body needs to progress in the long run.
Makes sense. It’s been forever sense I planned and took a deload week. That said, life will force deloads. Last weekend I took 4 days off due to travel, and occasionally I’ll just feel like training less days in a given week.