Been doing Madcow the past 7 weeks plus 2 weeks of starting strength prior. The past week i’ve been missing reps, starting to feel stiff and achey and not mentally focused, everything is feeling heavy and it feels like my calf and quad want to cramp up.
So i need a break. How do i deload? Do i drop the weight by 40/50/60% and keep the rep/set scheme the same?
I also to hill sprints 1-2x’s a week after a workout for about 10minutes. Should i drop those as well during deload?