I've been living my life a whisper away from exhaustion for the past few months.
Been sleeping 8+ hours a night, eating 4-5000 cals a day, taking my supplements etc etc.
But I'm constantly getting 'overtrained/exhausted' which makes me feel like a zombie for days, then going back to the gym and within a week or so getting run down again.
I was an idiot and didn't take deload weeks.
Just did a competetion 5 days ago. Was feeling fresh in week leading up to meet, after doing a taper. Did meet after only getting 4 hours sleep and hit the weights I expected to, including a 22lb PR on deadlift (360, 200, 535).
Have felt like shit ever since; super zombie mode.
Question: Do I wait til I feel better probably beginning of next week, then return to the gym, do everything right with deloads (do 3-5-1 where the 5 week is only the allotted reps, so kind of a mini-deload), foam rolling, blood flow work with bands etc.
Do I take a month off and return to the gym on 1st Jan with percentages adjusted 10% downwards?