less then Ideal rest

[Paul Keith]

I just finished a 4X7 cycle, and in hindsight I was wondering how should odd schedules be compensated for?
For example I work mon-fri overnights (midnight- 8AM) I then change my schedule to normal hours so I can be on the same schedule as my girlfriend, by staying awake from 5 PM thursday until around 10:00 PM friday on some occasions this led to me doing two sessions in a 29 hour "day" with little or no rest.
In hindsight I probably should have programmed in an extra low or no work days, and treated the thurs-fri block as one day.
I am curious as to how others who have odd hours, have dealt or would deal with this, or any of the coaches recommendations on this issue.

[wiggy1]

Paul,

I do not work odd hours, but as a stay-at-home dad, my schedule varies day to day (heck hour to hour for that matter). But I found enough consistency in my schedule that some days I have more time and can get in a whole Clubbell routine, whereas other days I may break things up into 2 or 3 20 min sessions. To "flow" better with my schedule, I have been working a 3/4 day split, with 1 no intensity day every 7 days. It looks something like this:

Monday -- Low- Moderate Intensity
Tuesday -- Low - Moderate Intensity
Wednesday -- High Intensity
Thursday -- Low- Moderate Intensity
Friday -- Low-Moderate Intensity
Saturday -- High Intensity
Sunday -- No Intensity

Now, my goals may be a little different than yours, I am currently trying to focus on Prasara (which I perform on all low-moderate intensity days). So I am only going over an RPE:5 twice in 7 days. But this has worked great for me. I have still had growth, with a lot less stress, worrying about my schedule and whether I would get anything done. Maybe you could do something similar, only making Friday your No Intensity day.

[wiggy1]

I am looking forward to just working on cleaning the slate for the next month or so.

I saw this in your blog, and would just like to say, that besides scheduling, cleaning the slate was another reason I went for the 3/4 day split. With it, I now get 4 out of 7 days to work on Prasara and cleaning the slate. I think you may be able to benefit quite a bit from that. And for the High Intensity days, just pick something simple (but not easy) such as a Swing density cycle, or even continue with Flowfit, to keep your GPP up.

Good luck, and I hope you find something that works for you!

[Paul Keith]

Brian; I will deffinatly implement a higher intensity day or two a week to preserve gpp, your structure would work well with my slate cleaning cycle, and irregular schedule.
I am still curious on adapting a the rotating 4X7 structure to irregular rest if possible, (and mabye preserve the increased energy that comes with it)as I want to kick up to a higher intnsity when I am done with this next month.
while I know a completly ideal workout scheduleis not always possible (life happens when making other plans)forcing my way through my next 4X7 with mostly gut checking and little energy is something I would rather avoid.