I don't follow a real program just always push myself. I know I need to deload but have never really done it properly. In the past when I'm worn out I usually just do different movements entirely. Like to deload my Deadlift day I might instead just not deadlift but do Krocs, Pullups, and T-Rows or some such alternatives.
How does one properly deload as I've hit 2 of my 3 goals for the month and hoping to hit the last one on Saturday and then want to deload next week and start doing this regularly into the New Year.
Is it more about going lighter, doing less volume, different exercises, or some combination? For example I just hit a 405 deadlift. So should I work up next week to a 365 single or should I do maybe 3 x 5 at 320 or should I just not deadlift and work other back exercises?
While on the subject - is it better to stagger the deloads so in one week I might deload deadlift but ME on squat and bench. Or should I time it so I'm deloading all 3 on the same week?