It’s not exactly deloading, but I often come back to the conclusion that the smartest thing I ever did with regard to staying uninjured in training was following – back when I was in my late 30’s – Scott Warman’s powerlifting periodization approach, adapted to bb’ing.
This method had each cycle start at a weight that could be lifted for 9 reps, with each week adding an even amount of weight such that at the end of the cycle, you’d hit your new target at 3 reps.
There was no “deload” after that, but just going immediately back to a 9 rep weight, but this time a little heavier.
I never had problems with that.
Problem is these days I keep coming up with reasons why I want to do something else and stay at the relatively heavier weights and have not been able to make myself drop back to the light weight according to such a schedule.
(And these days I have chronic soft tissue problems.)
It’s tempting and there’s some considerable merit to saying, judge the situation at the moment and do appropriately, rather than be locked into what was decided weeks ago.
But there’s also something considerable to be said for a planned program, and going back to lighter weight – or having a deload, which is in some ways similar – at planned times, whether at that moment you feel you need it or not.
Sort of like those folk who say that they take a bath every month, whether they need it or not.