"The Rules of a Deload:
Take the exact (or almost exact) training sessions from the previous week and...
1. Reduce intensity by 60% (not 60% of your max but 60% of the previous week).
2. Reduce volume by 60%
3. Remove taxing movements - taxing will mean different things to different lifters
(For me personally, deadlifts are taxing, so typically I cut out that movement all together)
-If you've been doing something like Anderson squats, pin presses, or rack pulls, remove those because they are inherently more taxing on your body.
-If you're nursing a shoulder injury for example, use an SSB for squats or dumbbell bench.
-And always use concentric only movements like sled pulls to aid recovery."
