A pyramid is only as tall as it’s base. The bigger the foundation (GPP) of your training, the more successful you will be. Don’t limit your strength and recovery by adapting to your training. Remember to adapt to your training is to never adapt. De-load weeks are a great way to get additional recovery from your workouts by coming off the main lifts for a week and doing more GPP work like sleds, wheelbarrow walks, farmers carry’s etc. These exercises are a great way to increase volume in your training and avoid accommodation in your workouts. They also provide a great mental reset from your traditional lifts.
In order to become stronger, you must increase your volume in your training. Many athletes are either unaware of this or lose sight of this along the way. In order to go from a 400lbs-500lbs squat, you must increase your general physical preparedness to handle bigger weights and to be able to recover quicker from your training demands. Track your training numbers and volume. If you don’t have a plan, you plan to fail.