I have written over the years how deloads are often overused. In the past when I'd feel great, I used to just keep pushing. I hated stopping the train to take a down week. If your recovery regimen and nutrition is up to par, you can hold off longer than you would think.

Now that I am a more seasoned lifter, that's a generous way of saying I'm old, I find deloads more necessary. In the past when I felt beat up, I knew it was time. Now when I feel beat up, it's often too late.

Whether you regularly schedule deloads or take them as needed, your left with the question, what to do? The whole point is to recover in which case, some choose to do nothing. I hate not training. Another option is to simply lower the weights and volume. Then there are times when you just don't feel like getting under a bar.

It's ok to not get under the bar every once in a while. I felt that way the other day so this is what I did for an upper body day deload.

CIRCUIT 5X
Pushups x 10
Band pullaparts x10
Pullups x 10
Band face pulls x 10
Band pushdowns x10

Now I did complete my warm up before the circuit. I find my warm up serves as mobility and recovery work as well as prep for the session. Going through the circuit 5 times was just enough to get a little sweat and stimulate the muscles. Plus I didn't have to load any bars or setup the power rack. Mission accomplished.

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