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I've only four nights a week to train
Hi.
I'm recently separated from my wife and I have the kids for half the week, which means I only have four nights a week to go to the gym.
I'm right in the middle of novice /linear progression so I have been doing the gym every second day, with two days off after the third gym day.
Stats as follows:
Squat: 107kg
Dead: 132g
Bench: 96kg
Press: 60kg
Clean: 73g
So I definitely have a long way to go before getting out of LP, but I won't be able to carry on with my normal routine anymore.
Should I squeeze in 3 workouts into four days, with a low squat day in the middle, and maybe bring in the back extension (don't really have the right equipment for that at the gym, but could give it a go) or do I go with two work outs and then four days off?
Any help would be appreciated. Thanks!
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So you have Mon-Thurs available? Just train Monday and Thursday night. See if you can do this:
Mon: Squat/Bench/Deads
Thurs: Squat/Press/Clean
You can add in chins or a little bit of other assistance work, but a 2x/week schedule tends to work pretty well
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Great, thanks, I'll work with that.
Cheers,
John
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Thanks Andy
Given the spaced out nature of 2x a week, do I still need to have the same amount of protein every day or if I was getting in 400g of protein between workouts (if done every second day) can i spread that 400g out over 3/4 days between workouts?
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I wouldn't really drop your protein intake. If anything drop your carb intake. When you lift consistently your body is pretty much always in a state of recovery/repair. Best to keep it continuously fed.
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