It’s funny you say that! My massage therapist said today that my back erectors were really tight and I need to be stretching more, so I was thinking of doing hot yoga. Is it really ok to JUST do that this week? My body could use a break.
You could always try it and see how you feel next week when you get back to the weights. This is all trial and error for all of us.
I tried the original deload from 5/3/1 with 3 x 5 @ 40-50-60% and didn’t like it. I felt weak and sluggish during week 1 of the next cycle. I do the 7th week deload now but I haven’t done a deload since my hip surgery—haven’t needed it.
I think in most liklihood I will finish out the deload week since it is my first one and would like to see how I feel afterwards. Then I will decide if I will have a deload week at end of next cucle. Hot yoga will just be additional.
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2 hour nap- def not a pr
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I took a 4hr nap yesterday, get on my level.
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That used to be a full night’s sleep after I finished my work week on 3rd shift.
Same, I used to work till 11 and then open at 4 the next day, did this 3 days a week. Blessed that I can call it a nap now.
@theonecamko- dude, it’s on…wait til you see my pre-night shift naps…
@JMaier31-chrikees what do you do?
ONE HOUR HOT YOGA
-I forgot how much I enjoyed it, totally helped my hips, good sweat! Should sleep well tonight!
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Bah! I hear cop shifts are worse then nursing shifts!!!
HAHAHA that’s funny 
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I don’t think so LL, it’s kind of the same breed I guess.
We do also share the same humor
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I’m a lowly police officer. I used to be a State Trooper so that meme was accurate at one point lol! I’m on first shift for now with MTW off but I’ll be headed back to third someday. First works 0700-1700 and third works 1700-0300.
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Mucho respect and gratitude for what you do! I imagine you must see the worst in human behaviour and circumstances everyday!!
I was considering being a police officer, even took the physical and passed, but the safety concerns of the job, and having a young family + my size made me go into nursing.
I am a psych forensic nurse, which means I work with patients who have committed crimes but been deemed not criminally responsible due to mental illness. Some serious crimes too-assault, rape, murder. I am essentially a corrections officer/nurse. Funny enough my nickname was “the cop” on my unit, the name given to me by a 6’4, 225 lb guy who was “scared of me”. Lol.
Thank you guys for putting your life on the line to protect others!!!
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Bench Day-Deload Week-5/3/1
Flat Bench
1x5-45 lbs
1x5-50 lbs
1x5- 55 lbs
meh
Reverse DB Flys
3x12- 20 lbs
Flat DB Flys
3x10- 20 lbs
DB Rows
3x10- 30 lbs
Incline Bench
3x10- 45 lbs
*** ok it has been a long time since I did these. Not sure if my form was right. Straight up from the collar bone? Are they supposed to be tricep dominant, cause my triceps were tired!!!***
Wide Grip Lat Pulldowns
3x10- 70 lbs.
Not a bad workout, had a huge cobb salad and coffee before going. Still not sure how I feel about deload week!!!
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Thanks LL
I’ve had my share of your clients… You guys/girls working there. It takes some mental strength, respect Mam.
For the deload, there are several ways. You have to do what feels good for you.
As @Frank_C says, you have to try different stuff.
I like the 7th week protocol, which have you working up to a heavy single not a max, but still a weight that is challenging. Then some assistance stuff of whatever you like.
But the week of Hot Yoga, a Cross fit class, just something to keep the body moving is also great.
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Much respect to you too.
Do I have to finish the deload week (ie: all lifting days) before I start the next cycle? If that is the case I won’t be starting til mid next week. Birthday celebrations and work gonna intefere with lifting this weekend.
In other news, I did get an interview at the hospice, and unless I really screw it up, the job is mine. I think in terms of job satisfaction hospice nursing is my passion. Spiritually, working in palliative care has made me a more patient, calmer person. While working there in the past I had very strange dreams, where some of the patients I worked with would “visit” me the day/night they died. It was very weird.
I have never been an overally religious person, and I still am not, however I now strongly believe that there is something after this life. I believe working at the hospice opens me up to this.
Let me share a story. My father died several years ago, he had a large stroke which left him incapable of moving, speech, communication. I decided to make him palliative because even if he survived the stroke (and odds were not high) he would need 24 hour care, and he would have never wanted to live that way.
I was hugging him when he took his last breaths. As he was dying I told him “please send me a message you are ok, and monarch butterflies”
He passed on a saturday morning. I went home, and my best friends mother, (whom I had not seen in like 5 years ) contacted me and asked if I was home, she said she really needed to see me. It was 7am on a saturday morning, and a very odd request from someone I had not seen in several years.
She came to my door, physically shaking and crying. She gave me the absolute best hug I have ever recieved and said “ your dad wanted me to give this too you because he couldnt hug you back, he told me to tell you he’s okay” she said he visited her and asked her to do this. Lets just say I cried like a baby.
Later that day, I was watering the garden, primarily to distract myself, but also because I had been in a hospital all week and it needed watering. And there, on a bush, was a monarch butterfly, it stayed there the entire time I was watering, only to fly off the bush and circle me for 2 minutes before flying away.
I tell this story because it has provided me with hope and perspective. That we may struggle in this life with all types of things, but maybe there is more besides this physical life. I have been thinking about it a lot because if I start working at the hospice again, I spend more time being impacted by this thin veil between life and death, and expect to have a lot more “weird” experiences.
Thanks for reading!
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Breathtaking, thanks for sharing. And hoping for you to get the job.
On another note, Deloads is really just to ease of the weights a bit, before you’re totally beaten up and need a long time to recover.
If you feel ready, well then just hit the gym.
Do another cycle, if you’re still good you can easily do one cycle more, or take a couple of days off.
A cycle doesn’t have to be from monday to sunday. It can easily stretch over 6 - 8 or 9 days if life is coming at you.
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There is more than this physical life. I’m not a religious person but I am a Christian. Trust me, there’s a difference. Religion is man’s attempt to reach God but it’s unnecessary. God is there waiting for us to reach out to him. It’s not about jumping through hoops or good deeds outweighing bad ones. It’s simply about accepting his mercy and grace.
I suggest you check out my church from the comfort of your own home. I can’t link it but it’s newspring dot org.
Good luck on the interview!
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