No, Flawed I did understand they were two separate questions I just didn't orgainize my response very well and plus I figure once more info was given it would all work out in the wash.
So the first question is whether to delaod or take a week off and if it is to deoad how to deload.
That's plenty of info and based on what you are saying Pity and my original reccomendation stands and your should keep the intensity and lower the volume. I mean, simply speaking, your missing REPS not weight, if you get my meaning. You absolute ability has not dropped off only your ability to add/handle volume at ever increasing weight.
IF you feel you need it a small drop off in intensity and volume at first is fine, and then get the intensity back up while keeping the volume low. But imho you probably only need a volume deload and at lower rep ranges and volume you can probably maintain and even increase the intensity.
But let me add A VERY important part. Everybody seems to think...no...frankly we've been TAUGHT to think that you have to know EXACTLY what you need to do and you can't experiment and if you messed up it's just a big old wasted workout YOU'LL NEVER GET BACK
LOL, it's just riduculous. Say you take our recommendation. You go in and keep the intensity up and just hit some triples or doubles (after a GOOD warmup and acclimization) and no matter what you do you just find the bar is moving real slow and you just feel weak, whatever. OK, so change it up. So what? Nothing ventured nothing gained. You'll know whether you need an intensity drop. And this IS a deload. You may find that you feel real strong and you want to spend another week increasing the intensity...you don't have to be in a huge hurry. It's not a race. See what happens.
Again I would take a break from the HIIT or reduce it or change the cardio up, etc...
That's probably the short and simple for the deload. The standard idea would be to reduce the volume by 40 percent and maintain the intensity. I would only use that as a guideline. Take it as an oppurtunity to lift heavy even if it's only doubles if not triples.
There are no rules and you can do whatever feels right to you. Perhaps on the last day of your deload you would choose to leave off all the heavy compounds and do some higher rep supportive stuff. Then a couple days off before going back in...
But I don't know your goals really. There are so many things your could do and I'm trying to get away from just saying what I like, lol. So what would YOU like to do?
I’d recommend you read through this:
http://www.bodybuilding.net/training-forum/my-training-history-12222.html
And for god sake I’m sure other people have some great ideas. I hate when everyone stops posting when I reply!
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