T Nation

Training with a Lack of Sleep

School has started again and because of it my sleep schedule has taken a punch in the gut. I am going full time to college and also working full time, usually about 45 hours a week, loans are not an option in case you’re wondering. In addition, I am trying to lose weight so I am trying to figure out how I should schedule my training routine but since i work late into the night, usually 2am on the week days and 4 am on the weekends, I would like some imput. heres my schedule.

Mon-sleep about 5 hours, class at 9am-1pm, work 5pm-2am

Tue-sleep about 4 hours, class at 8am-1pm then again at 6:30pm- 9:30, no work

Wed-sleep about 5 hours, class at 9am-10:30am, work 5pm-2am

Thu-sleep about 4 hours, class at 8am-1pm then again at 6:30pm- 9:30, no work

Fri-sleep 6-8 hour, work 5pm-4am

Sat-sleep 6-8 hour, work 5pm-4am

Sun-sleep 6-8 hour, work 5pm-2am

I plan on keeping the routine simple with either one of these

A) Whole body x3/week- push exercise 5x5, pull exercise 5x5, squat or deadlift 5x5

B) Push- OHP 5x5, Bench press 5x5, aux. 3x8
Pull- Barbell row 5x5, Deadlift 5x5, aux 3x8
Legs- Squat 5x5, core exercise 3x10

As far as food goes I will be doing 2250cals on training days and 1700 on off days.

The dilemma is whether I should train on a day after getting adequate rest with none afterwards or vice versa. How can I get the best out of my training with this schedule?

Doesn’t matter. Your body will adapt.

[quote]talon2nr7588 wrote:
School has started again and because of it my sleep schedule has taken a punch in the gut. I am going full time to college and also working full time, usually about 45 hours a week, loans are not an option in case you’re wondering. In addition, I am trying to lose weight so I am trying to figure out how I should schedule my training routine but since i work late into the night, usually 2am on the week days and 4 am on the weekends, I would like some imput. heres my schedule.

Mon-sleep about 5 hours, class at 9am-1pm, work 5pm-2am

Tue-sleep about 4 hours, class at 8am-1pm then again at 6:30pm- 9:30, no work

Wed-sleep about 5 hours, class at 9am-10:30am, work 5pm-2am

Thu-sleep about 4 hours, class at 8am-1pm then again at 6:30pm- 9:30, no work

Fri-sleep 6-8 hour, work 5pm-4am

Sat-sleep 6-8 hour, work 5pm-4am

Sun-sleep 6-8 hour, work 5pm-2am

I plan on keeping the routine simple with either one of these

A) Whole body x3/week- push exercise 5x5, pull exercise 5x5, squat or deadlift 5x5

B) Push- OHP 5x5, Bench press 5x5, aux. 3x8
Pull- Barbell row 5x5, Deadlift 5x5, aux 3x8
Legs- Squat 5x5, core exercise 3x10

As far as food goes I will be doing 2250cals on training days and 1700 on off days.

The dilemma is whether I should train on a day after getting adequate rest with none afterwards or vice versa. How can I get the best out of my training with this schedule?[/quote]

My wife had our first child in July. I dropped all lifts back 20-25% and did a couple warm up sessions. Then I retook my 5RM, then I dropped a little from that (where I would hit it in 3 sessions) and started over while my body adjusted to the new sleep pattern. It is actually working really well right now.

Just keep training, reduce the volume if you have to while your body adjusts.