"The Rules of a Deload:

Take the exact (or almost exact) training sessions from the previous week and...

1. Reduce intensity by 60% (not 60% of your max but 60% of the previous week).

2. Reduce volume by 60%

3. Remove taxing movements - taxing will mean different things to different lifters
(For me personally, deadlifts are taxing, so typically I cut out that movement all together)

-If you've been doing something like Anderson squats, pin presses, or rack pulls, remove those because they are inherently more taxing on your body.

-If you're nursing a shoulder injury for example, use an SSB for squats or dumbbell bench.

-And always use concentric only movements like sled pulls to aid recovery."