Pre-deload signals
Look for two or more of the following: resting HR trending up, quality sleep dropping, bar speed falling, or unusual joint stiffness. Pair the log with therapist notes.
How to run the week
- Cut main lift volume by 30–40% while keeping some speed work.
- Keep mobility and tissue care daily so joints settle.
- Use breath resets between sets instead of added accessory pieces.
Coming out of the deload
Map how you slept and felt on day five and day seven. If readiness is green, return to normal loads; if not, extend the deload or adjust the new block with your coach.