I was recently trained with the usage of whole body workouts (4 exercises + metcon) EOD style but crashed due to high cortisol levels. I liked to train with whole body sessions but I had a really hard time to recover: mood swings, libido going down etc.
I have a stressful full time job and natural drive to too high cortisol (belly fat that is hard to lose). I’m rather a 2A guy when I do something new I’m totally in it but lose drive when I discover that subject. I also like to switch methods etc when training but stick with the same main exercises.
I’m thinking of getting back to the Push/Pull workout done 4 times a week.
Will it not be too much If I would do triple progression for the main exercise of the day and then rest pause/clusters from best damn natural lifter workout for second exercise and one additional exercise with m-tor reps?
For example:
Monday: Push 1:
Jumps as warm up
A1. Zercher squat triple progresion (4x6reps)
B1. Dips one set of rest pause
C1. DB raises m-tor one set
D1. Sled push 3x 1min with 1 minute rest
Tuesday Pull 1:
Light snatch as warm up just to play with that
A1. Pull-ups triple progresion (4x 6reps)
B1. One leg deadlift m-tor set
C1. DB row m-tor set
D1. Farmers walk 3x 1min with 1 min rest
Wednesday: LISS
Thursday Push 2:
Ball throws for warm up
A1. Military press triple progresion (4x 6reps)
B1. Bulgarian split squat on set rest pause
C1. DB press m-tor set
D1. Bike intervals sprint-8?
Friday Pull 2:
Power snatch as warm up
A1. Snatch High Pull triple progression (4x 6reps)
B1. Chin ups one set rest pause
C1. Face pull m-tor set
D1. Sled pull 3x 1min with 1 min rest
Impossible for me to judge the workout as you don’t give me the sets, reps and intensity of anythng but the main lift. Nor about your daily stress level, sleep and nutrition.
A workout can be appropriate if you are in a surplus and have low life stress, but excessive if you are in a caloric deficit and/or have a lot of stress at work or at home.
Sorry, I was thinking that I give enough info sorry my bad.
I updated the workouts information below.
Regarding other info:
Slep: around 7h
Nutrition: rather in place 4 good quality meals through the day plus some protein and carbs after workout.
Stress: I think it is high mostly a lot of thinking job behind the desk
Other activities: morning yoga (10 minutes) with some handstand practice (around 3-4 attempt)
Goal: become more athletic since I lost a lot stuff since I stopped playing soccer.
Monday: Push 1:
Jumps as warm up around 3 sets of 3 reps
A1. Zercher squat triple progresion 4 sets with 6 reps
B1. Dips - 1 rest/pause method set with 6-8 reps
C1. DB raises 1 MTOR set with 8-10 reps
D1. Sled push 3x 1min with 1 minute rest
Tuesday Pull 1:
Light snatch as warm up just to play with that 3 sets of 3 reps
A1. Pull-ups triple progresion 4 sets with 6 reps
B1. One leg deadlift 1 MTOR set with 8-10 reps
C1. One arm dumbbell row 1 MTOR set with 8-10 reps
D1. Farmers walk 3x 1min with 1 min rest
Wednesday: LISS
Thursday Push 2:
Ball throws for warm up 3 sets of 3-5 reps
A1. Military press triple progresion (4x 6reps)
B1. Bulgarian split squat on set rest pause
C1. Dumbbell bench press m-tor set
D1. Bike intervals sprint-8
Friday Pull 2:
Power snatch as warm up 3 sets of 3 reps
A1. Snatch High Pull triple progression 4 sets with 6 reps
B1. Chin ups 1 rest/pause method set with 6-8 reps
C1. Face pull 1 MTOR set with 8-10 reps
D1. Sled pull 3x 1min with 1 min rest
Do you know how many calories you’re eating in those 4 meals?
Do you do any other conditioning since your main goal is soccer?
That’s not a super high workload. I’d you’re nearing the limit of your strength potential, I could see how it could put you down, but I’m guessing that’s not the case based on your stated goal.
Do your symptoms abate when you train less frequently/ lower volume/ lighter?
Regarding the questions:
Stress only at work at the moment we are finishing a big project. This stress should be less during summer. After that probably we will have other stuff to do but rather stress will be smaller.
Calories around 2500-3000 per day it is rather not an issue I was gaining muscle earlier with the same calories intake
Not that soccer is a goal rather getting back into good shape. I was a pretty good athlete when I was 20-25 but after my 30 I started to work a lot more and sitting all day I see that this kills my performance and cardiovascular so I want to improve that slowly.
Regarding cardio, at the beginning I started to do walks daily, some with weight in my backpack. After that I added some cycling and running twice a week. After that I added metcons to my full body sessions and I think that maybe this kills me. I was really tired after a full body workout with metcon at the end. I was doing 3 workouts per week, two of them were circuit ones and one focused on strength.
I was doing Best damn workout for naturals in the past and I felt great on it but on this program I missed some athletic activities: jumps, only lift practices etc.
In the past I also did full body workouts and also felt good. I was tired but not the same way as in the last few weeks where I was nervous and even had issues with libido/erectile one time.
