If every week feels heavier and your bar speed is dying, you don't need more coffee — you need a deload.
A simple rule: every 4–8 hard weeks, pull volume down ~40–50% for one week while keeping technique sharp. Keep intensity moderate so the pattern stays familiar.
Signs you waited too long: nagging joint ache, stalled numbers across lifts, and dread walking into the gym. Deload earlier than that and you bounce back faster.
Planned recovery is still training. Treat it like a programmed week, not a vacation you feel guilty about.