Programming around a rotational schedule

[RodChandler]

Hi Andy. I have your PPST book so I'm ok for the actual programming, what I'm looking for is some advice on setting up a training split. I'm a truck driver in the oil industry and my schedule is rotational. I work 5 on 3 off then 5 on 2 off. On my 5 on I never know exactly when I'm getting off and it's usually around a 13-14 hour work day so doing any kind of long session is tough on those days but I have all the time I need on my off days. I've been training only on my days off and doing some light cardio when I can on the other days. I've seen some progress in areas and very little in others and think maybe 5 days between training sessions might be a little too much. I was thinking maybe setting up something where the days rotate around my schedule instead of being fixed. Thinking maybe going heavy on my off days and getting a couple lighter days in that can be fluid around my work schedule?


In case it matters, I'm 42 with enhanced recovery thanks to my TRT doc. Best gym lifts are 655 SQ/520 DL/375 B/300 Push 250 Strict

[Andy Baker (KSC)]

Those are good lifts. I feel like your squat numbers must be inflated due to gear or squatting really high. I don't see how you could squat 655 and only pull 520.

Yeah, I'd obviously go heavy on off days. Maybe on your 3 day break you go

1. Squat / Bench / Deads
2. Off
3. Squat / Press / Dead or Light DL variant

Then on 2 day break its

1. Bench / Press / assistance for Chest/Delts/Tris
2. Squat / Deadlift / Assistance for Back

[RodChandler]

Thanks for the reply Andy. i think that's how I'll set it up.

As far as the squat v dead difference, yeah that one bugs the hell out of me too. If I'm being honest here I could probably stand to drop about a hundred lbs. I weigh in at 380 and my gut gets in the way and kicks me forward and the bar always gets out in front of me farther than I can recover. My best rack pull from around 14-15 inches where I can stay in proper position is a lot closer to my squat at 635 for a single.

[RodChandler]

Sorry but I misread your post originally. On the split you showed would you do some DE or assistance work during the 5 day stretch where I'm working or just keep those as rest days?

[Andy Baker (KSC)]

Yeah, if you have time/energy during that 5 day break you should absolutely try and train. Even if its just picking one lift and working up to a top set with it.

[RodChandler]

Thanks again. That sounds like a elegantly simple idea on the off day work. I'll give it a go.