I hate the rest week, and so for at least a year straight I never took one. Up until a couple weeks ago.

I gave myself 7 days off training, then came back and hit the gym 3 days straight (really light with high reps), got sick, and took another 4 days off. I'm fine now and am lifting today, but I get the feeling that my work capacity has gone down a lot. I felt like I had enough work capacity to hit the gym/track/mat about 9-10x a week before my break.

How do I build back up to that, and eventually increase it? Do I start with it right away? Increase up to it? Do some kind of cycle or wave loading?

Thanks!