Struggling with programming

[JB2Downie]

Hello,

I am hoping to get some programming advice as I have been struggling a lot lately with my lifting. In August 2022 I decide to run another NLP after taking years off from lifting.(previous PR for squat was 325 for 3x5 in 2018).

I am 34 years old, 6'0ft, and currently weigh 230lbs. When I started my NLP again I was around 210lbs. Like most people I got strong fast on the program, however had some set backs this past year due to illness.

Currently my PR's are a 275lb Squat for 3x5, Deadlift 310 for 5, Press 115 3x5 and Bench was 185 3x5. I know I sound like a crybaby but I find lately that I am losing motivation to train and feel beat up all the time. Most of this is due to my job where I work 12 hour shift for 5 days in a row including nights. The schedule is terrible and I definitely do not sleep enough and my diet sucks, so I know I can always work harder in that area to clean up my diet,

But I guess my biggest question to the forum is, how should I best program my training week when I am always having to take 5 days off after training? I work 5 and get 4 days off, should I just focus on lifting in those 4 days? I can't really do a 3 day NLP in 4 days and lifting during my 5 work days is next to impossible.( no time, and on night shift)

I am just frustrated because I am always taking a week off it feels like and can't keep consistent. Due to this I have taken way to may Deloads this past year.

I appreciate any advice!

[Mark Rippetoe]

Why can you not change jobs?

[JB2Downie]

Hi Mark, Down the road that is a possibility. But in the meantime would you recommend just sucking it up, work the 5 shifts and get back to training on the 4 days off.?

[Jason Donaldson]

What kind of job is this?

[JB2Downie]

Policing, so our 5 shifts is 3 days 7am-7pm and then Two nights 7pm-7am and then we get 4 days off and come back and do it all over. So I feel like I would basically have the 4 days to try train.

[Cole Gorton]

I think you could still make progress doing days on 5 days off. Surely its not ideal but its what you have to work with so there doesnt seem to be an other option, unless you can suck it up and train on days you work.

oh, and just to add, I would not try to LP if you decide to do 4 on and 5 off. I would do a 4 day U/L split where you do like a heavy/light variation. example

day 1 - heavy squat 5x5, light pull ie: cleans 3x3
day 2 - heavy press 5x5, light bench 3x5
day 3 - light squat 2x5, heavy DL 1x5, chins
day 4 - heavy bench 5x5, light press 3x5
days 5-9 off

[JB2Downie]

Thank you Cole,

For the light squat day should I be doing 90% from the previous heavy 5x5 day?

[Cole Gorton]

Titration that is based on individual observation is the best method. however, i would start at closer to 80% of H day, if I were you

[Daniel Town]

Day 1 Work 7am-7pm: Squat 3x5
Day 2 Work 7am-7pm: Bench/Press 3x5
Day 3 Work 7am-7pm: Deadlift 1x5
Day 4 Work 7pm-7am: Rest
Day 5 Work 7pm-7am: Rest
Day 6 Off: Squat 3x5, Press 3x5, DL 1x5
Day 7 Off: Rest
Day 8 Off: Squat 3x5, BP 3x5, DL 1x5
Day 9 Off: Rest
I'm sure you could spend 30-45m before/after work just doing 1 lift?

[Cole Gorton]

This would be more favorable than my suggestion of 4 on 5 off, if you can manage.