Just getting done with about a month and a half of heavy overtime. Obviously I’ve had less time for workouts and when I do I’m a bit tired. This is the start of our slow season so I should be able to kick training into high gear soon. The problem is going to be peak season around the holidays. This will be about 3 months of restricted training time and energy. I see a lot of guys on this forum who have the same problem. I’m just wondering what y’all do in these situations. I guess the goal would be just maintaining. Or is it a good time to bulk/cut.
Strategies for extended periods of overtime
- Thread starter Trollus
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How much ot is heavy ot we talking 12 hours every day or what. When I was doing 11 hour days so at site for 11.5 a minimum of 6 days a week I actually felt I got more streamlined with everything and had some good workouts just cause it was sleep gym work repeat and I didn’t have time to worry about anything else. My biggest complaint of schedule now is that I do two days in tow off type stuff it
Has made it hard to get into rhythm of course I was single then as well so didn’t have to make Tyumen
For anybody else
Has made it hard to get into rhythm of course I was single then as well so didn’t have to make Tyumen
For anybody else
When I get into heavy OT (60-72 hours) I will cut my workouts down to 45 minutes or less. More compound stuff. I focus more on sleep and may take an extra day off from gym if felt needed. On my days off I’ll hit it hard. As far as food goes I will keep calories same unless I’m feeling wiped and then I may add some.
To recap some of what was said.
I would aim to train 3 x per week and do 3 total body workouts.
Day1
Squat -4x5
Bench-4x5
Dead lift-4x5
Accessory work if you have time . No more than 60 min total
Day 2
Hip sled or leg press 4x6-8
DB Incline bench-4x6-8
BB RDL -4x6-8
Accessory if time
Day 3-
Front squat 4x5
Single arm DB chest press 4x8-10
GHD-4x8-10 if
No GHD Prone legs curl 4x8-10
Also something fun for upper body you can do anywhere even o. Lunch break. 100 push-ups for time. Start week one with just 50 push-ups unless you are really good at push-ups . Then week 2 go to 75, week 3 go for the full 100 push-ups as fast as possible. Should be sub 4 min
I would aim to train 3 x per week and do 3 total body workouts.
Day1
Squat -4x5
Bench-4x5
Dead lift-4x5
Accessory work if you have time . No more than 60 min total
Day 2
Hip sled or leg press 4x6-8
DB Incline bench-4x6-8
BB RDL -4x6-8
Accessory if time
Day 3-
Front squat 4x5
Single arm DB chest press 4x8-10
GHD-4x8-10 if
No GHD Prone legs curl 4x8-10
Also something fun for upper body you can do anywhere even o. Lunch break. 100 push-ups for time. Start week one with just 50 push-ups unless you are really good at push-ups . Then week 2 go to 75, week 3 go for the full 100 push-ups as fast as possible. Should be sub 4 min
Solid advice. Thank you gentlemen. I’ll still be running my trt dose 200 test per week so that should help. The job itself can actually be a good work out in itself around Christmas. We get these parcels with “team lift” stickers on them, meaning safe for two or more people. You ever see a mailman with backup? Nope. I love the heavy ones. Just like I love stairs and hills. Getting paid to work out 
woodwalker1889
Well-known member
Do what you can when you can really. Focus on compound lifts, but make sure your not cutting into rest. Just hurt my back pretty good from overdoing it with ot, side business, and gym.
woodwalker1889
Well-known member
I was running on 4 or 5 hrs a night. Then last Friday was warming up at 135 on deadlines. 4 reps in been locked up since. Its easing of now. Just be careful with no rest your a ticking time bomb I had to find out the hard way.
woodwalker1889
Well-known member
My job has me working 24 + hours straight at a time. Shits rough.
Outlawthing
Well-known member
Beautiful question maintaining what you have built in times of duress is my main goal if you can hold thats. Awsome at least three times a week circuit and cardio for 20 min minimum don’t expect to be at best or strongest you are already taxed from work
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