I started the SVR II template today. I am going to lift two days a week, Squat and Bench Sundays, Deadlift and Press Thursdays. Do you recommend a deload after the first 3 week cycle, or should I go two cycles back to back and then deload? Thanks.
Deload simply depends on how you feel. If you don't recover enough to start next cycle - do a deload, but if you're still fresh - go on.
This all depends on what you are doing outside the weight room. Most guys that are doing 2 days/week fall into 1 of 2 categories:
The former usually don't need a deload. The latter may.
Well I walk about 7 miles a day, 5 or 6 days a week delivering mail. I guess that puts me somewhere in the middle.