I’ve been running 5/3/1 for about 3 years now and have made significant progress strength-wise. In the last several months however I feel like I’m stalling big time and not recovering well enough.
See, I work 12 hour shifts in the ER 3x a week, and when lifting 3x a week became too much, I switched to a 2x/week lifting template (Squat/Bench+minimal assistance / Deadlift/Press+minimal assistance) and even with that I feel like I’m just barely making it.
My strength gains came with the cost of fat gain as well, and part of the reason I switched to 2x/week of lifting was to give myself another 2 days of conditioning/endurance work. But like I said work + lifting already puts me at 5 days of no recovery; add family responsibilities to that and there isn’t a day when I can say I feel properly rested.
What else can I do to be able to safely maintain what I have and add conditioning?