Topped

I probably did more than 20% by accident not knowing bit tbh woke up this morning and it's looking happier now than before I did it so might have just dropped lucky the new growth is coming through quicker where it was topped and where I defoliated all shoots we're anchored down and there all angled back up and growing back towards the light it looks like the plant took it with a pinch of salt and hasnt shocksd at all, thanks for quick replies will post picture shortly if problems on the site are fixed

Naah, A little stress at a time, is better than a lot of stress at a time.. - If you did an okay job at topping, and then defoliate, you might end up with the same amount of time healing, as if you did a poor job at topping., While it doesn't take all that much to heal removed leaves on its own, unless you really go for it, and take waaaay too many.

Is it not best to do it all at once rather than multiple shock? It will get over everything all at once rather than bit at a time no?

You don't defoliate after topping.. You give it a few days to rest and heal up.