Help with a bad work schedule

[PrisonBitch]

After all ive read i'm very interested in dual factor training . however my work schedule will not allow me to work out on mon, wed, fri, every week. my schedule looks something like this.... Mon 4:30pm-12:30(no prob), Tues 8:30am-12:30am(16hrs). Wed...5-6 hours of sleep and then 8:30am-12:30am(16 hrs again). and i' m off for 4 days one week and 5 the next.It sounds good but my schedule rotates every 2 wks. e.g. mon,tues,wed, for 2 wks, then tues, wed thurs for two wks and so on. My problem is that i dont think that i can w/o on the the same 3 days every week while getting 1 day of rest in between. @ least not for 9 weeks straight. Just wondering if anyone else is trying 5x5 with a f*cked up work schedule like mine......any advice would be greatly appreciated. Thanx!

 

[Tom Treutlein]

I'm sure madcow will tell you that it's not ideal, but it can still be done. Is it possible to train even on a day where you work? You might have to make some sacrifices, or have larger gaps in between training sessions. If anything, try to work it into a calendar to see if you can at least place the volume phase (all 12 workouts) within about 28 days, or as close to that as possible. The intensity phase is more leinent, in that you can have extra rest days with little drawbacks. The volume phase is used for acquiring fatigue, and stretching it out will probably lessen its effectiveness.

 

[PrisonBitch]

I'm sure madcow will tell you that it's not ideal, but it can still be done. Is it possible to train even on a day where you work? You might have to make some sacrifices, or have larger gaps in between training sessions. If anything, try to work it into a calendar to see if you can at least place the volume phase (all 12 workouts) within about 28 days, or as close to that as possible. The intensity phase is more leinent, in that you can have extra rest days with little drawbacks. The volume phase is used for acquiring fatigue, and stretching it out will probably lessen its effectiveness.

That's what i figured.....Unfortunatley i work on an ambulance so theres no room for a gym . I know my exact schedule for the next few months so i'll see what i can work out. Madcows posts have got me goin nuts. HST sou nds so awesome. I feel like i've wasted 3 yrs in the gym. Anyway i'm excited to get started and i hope i can work it in to my schedule. I guess anythings possible if you want it bad enough.

 

[Tom Treutlein]

I'd work on building a size and strength base with the 5x5. After that, switch over to HST, for development in the higher rep ranges. From what I've heard, strength athletes that switch over to some higher rep work for some time are gifted by tons of size gains, provided they eat enough calories.