Hi guys, long time lurker, first time poster. Just curious as to what your deload week looks like. Do you keep to your regular sessions but with less weight or do you drop the weights totally and concentrate on recovery sessions such as walking, cycling, yoga, stretching etc or maybe a mixture of both? Keen to know what works for you and why? Thanks in advance for any replies 
Diolch yn fawr
If I need a week off, I skip the gym completely. Sometimes my brain just needs a break from even thinking about working out. So that typically means an uptick in hikes/walks or general non-exercise movement.
I added an image to your post so that we can share this topic on socials.
x2 for skipping completely. I tend to run routines with varying intensities programmed as it is, so if I’m feeling like I need a break I just take the week off. I always come back better when I do.
Typically I’ll schedule at least one massage, and spend extra time on flexibility/mobility efforts.
If I do anything, it’s just walking.
I feel like beginners need to stay in the gym, because they need to keep the skills sharp. If they take a week off lifting entirely, they “forget” how to lift, and when they get back into the gym, they see a decline in their numbers because their skills fell off.
I’ve been lifting weights for 26 years. If I take a week off, I don’t lose much.
Thank you Dani 
Same as the others, I just take the week off and don’t think about the gym. I don’t schedule deload weeks, but rather take them as life dictates.
For instance, last week was my kids spring break, so we were traveling for part of that time, then had a birthday party, Easter, and spring cleaning yardwork projects, so I just focused on those without stressing about trying to add in a “light” workout.
I know I got a shit-ton more steps and nepa in from all that than normal days, plus slept in longer since I didn’thave to be at the gym at 5 am.
For diet I didn’t pig out, but relaxed what I ate and when. Each meal was a protein, a healthy carb, a fruit or veg, but I didn’t track it.
Supplements for health like fish oil and creatine stayed the same.
Not to hijack the thread, but I’m curious what this looks like.
My wife is in the “I can’t have an easy workout once I start” mode, so she asked about deload weeks and intraweek light workouts. Of course my “I dunno, do what I do,” was not appreciated.
Tagging @Dani_Shugart also.
Personally I use DeFrancos agile 8 on a regular basis, foam roll and use massage balls plus static stretching. I’ll maintain through a deload week and also use what would’ve have been training blocks for extended sessions basically.
I find that after a couple days off as the inflammation subsides I can feel lingering tight spots easier and focus on them.
For massage, I prefer acupressure. They hurt like hell but release knots and reset everything.
It depends. A lot.
But with the current PL programming I’m doing, it’s usually 2 light workouts which mimic the block’s main workouts. Intensity and volume are just reduced, usually quite a bit. This is also the week I’m getting some massage or soft tissue treatments in.
So usually I’ll do 4 lifting sessions, light weeks are 2 light sessions and 1-2 recovery sessions. Conditioning stays about the same.
The years are racking up so I usually have forced deloads because something hurts or just doesn’t feel right. Not an actually injury but “tweeked.” Knee or shoulder usually. That’s when I just find a way around it, get some blood in the area and work done. For instance this week my left shoulder has been nagging me. I had planned to do singles on Bench. Instead I dropped the weight about 50lbs and did a bunch of close grip reps.
Even 100% I’ve never planned deloads, I’ve always just kind of done it by feel. I’ll know after about the first 10 minutes with the weights if what I had planned is going to happen or not. Then make the call to back off.
I’ve tried a few different ways, depending on the coach I was follwing, or the training style I was using.
Taking a week off from the gym totally.
Doing an “easy” week of machines or fun lifts, with no pressure to hit big numbers or push hard.
Doing the programmed workouts like normal, only reducing down from 4-5 days of lifting to 2 (or maybe 3) days of lifting.
Cut the weights down to like 65% and reduce the number if sets so you’re doing the minimum training.
After 4-5 weeks of training, switch up the lifts (or maybe rep ranges or the way you execute the moves) and start over at “new week one.” You still try hard and train intensely, but you suck at the new stuff so the weights are lighter.
Remove the big, heavy barbell “main lifts” so you’re really de-loading. Then make up the missing sets on lighter assistance lifts. And reduce the rest times during assistsnce lifts so it Feels hard, not like wimping out.
My least favorite way is the same lifts, just reduced weights sets/reps approach. I always feel extra sore and terrible during the deload workouts, then flat and weak during the return to regular training week.
My most favorite way is to remove the big lifts then increase the density on the assistance lifts so it still feels hard. But than only works for the Powerbuilding, “big” lift + “small” assistance lift training style.
Ill normally try to program a deload week on the 7th week. If things are feeling good and proformance is through the roof. I will postpone until week 10. Going beyond that at my age im finding it bites me in the rear end. Regardless of any auto regulating I might do in my lifting.
Normally on deloads ill drop the intensity and volume on the main foundational lifts. On Assistant work ill just punch the clock on those and just get them in .
On occasion if ive overreacted and have fallen off a cliff where im beat up or mentally not feeling it when the deload comes up. I have no issue of taking a week off to recharge and let any tweaks or inflammation subside.
