I think a good deload week is needed in your training program if you are lifting heavy day in and day out. I like to deload based on feel, but that is because I know my body very well and know when to shut it off. For beginners though I would recommend planning it out in your training roughly every fourth or fifth week. It will help out tremendously with your lifting. It gives you a week long mental and physical break. I also like to deload the week before a contest too. It really sets you up to peak at the show. Here is a sample of one of our deload weeks we like to perform here at Samson S&C.
10/04-10/10 Deload Week
Felt pretty beat, so I decided to deload and really work on form and speed
10/04 Upper Acc.
Push ups-5x15
Pull ups- 3x10
DB Military Press- 3x10 55lbs
Band Pullaparts 100reps
Band Pushdowns 100reps
10/06 Lower Acc.
SSB- 240x5, 260x5, 300x5, 330x3, 350x3
BW Lunges- 10each leg
Kettlebell Swings- 3x10 50lbs
Sprinter situps- 2x10
10/08 Upper Acc.
Log C&P- 140lbsx5x5 Worked on form
Incline DB Press- 65x10, 75x10, 85x10
DB Rows- 60x10, 70x10, 80x10
Abs
10/10 Sled Work
Just going to pull the sled around for about 30 minutes.
Could not agree more tony this is a topic that you hear very little about yet it is so important to every aspect of training and getting your goals.
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