I read an article a few months ago about deloading after a competition. He's my attempt at a deloading work out.
Stationary Bike - 10 minutes.
Squats - 135lbs/6 reps, 225lbs/6 reps.
Bench Press - 135lbs/6 reps, 225lbs/6 reps.
Walk - Jog Indoor Track - one lap of each x 3.
Sit Ups - 4 sets/12 reps.
Stretching upper and lower body.
Not really a great work out but I feel much better today, not so stiff or sore. Now I begin with the weight loss program.