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  • Posted On: 04-02-18, 11:42 am (EDT) #1

    Work travel while midway through 12-week program (push/pull/legs)

    April 2, 2018, 11:42 am

    I'm currently doing the Push/Pull/Legs program, finished Month1, starting Month 2 today.  Next week I will be away from Sunday->Friday, so 5 nights.  I'm looking at the hotel options and they all have the same things:

    1. 1 bench
    2. 5-50lbs dumbbells
    3. cable machine with various grips (regular handles, v-bar, tricep rope, etc.)

    I won't be able to lift heavy enough to cover bench press, squat, or deadlift...  So I'll have to do something, but what is smartest, and would you say this is a dealbreaker to the results of the program?

    What I had in mind was to do higher-reps with as much weight as I can (50lbs dumbbells) and try my best to complete similar exercises to what is in the program (Month 2).  This would be (for the heavy 1st exercise of each Push-B, Pull-B, and Legs-B):

    1. Dumbbell bench press
    2. Pullups on cross bar of cable machine (if possible) / dumbbell bent rows
    3. Bulgarian split squats

    Beyond these things, it will be hit and miss what I can or can't do from the rest of the exercises in the program while I'm away.  I'm hoping that if I can just manage to put in a lot of effort, and also eat well/enough, that I can just treat it as if I took a break from the program and will resume when I get home, stretching the duration of the program out by an additional week.  I feel like my newbie gains are at risk with this kind of schedule modification.

  • Posted On: 04-02-18, 9:37 pm (EDT) #2

    Work travel while midway through 12-week program (push/pull/legs)

    April 2, 2018, 9:37 pm

    I have to travel fairly regularly for work and the best investment I made is a sandbag for sandbag workouts. Brute Force makes hands-down the best sandbag which can be loaded up to 75 pounds for the standard and over 100 for the larger bags (if I'm remembering right). It doesn't sound like much weight, but it's completly different from working out with a bench or cable machine. It shifts and moves differently and forces you to use alot of stabalizer muscles. It may not be a good option if you're flying unless you bring it empty and run to a hardware store for sand. I've done that before, $10 worth of sand and you're in business. You can find a ton of excellent workouts on their website and app or just modify standard workouts with the bag. I love mine, I keep it in my truck and use it a few times a week. Can't recommend them enough. Wish Scott would do a couple videos on using them for guys who don't have access to larger gyms or want to do home workouts.

  • Posted On: 04-03-18, 12:05 am (EDT) #3

    Work travel while midway through 12-week program (push/pull/legs)

    April 3, 2018, 12:05 am
    Posted by: JeremyTBradshaw

    I'm currently doing the Push/Pull/Legs program, finished Month1, starting Month 2 today.  Next week I will be away from Sunday->Friday, so 5 nights.  I'm looking at the hotel options and they all have the same things:

    1. 1 bench
    2. 5-50lbs dumbbells
    3. cable machine with various grips (regular handles, v-bar, tricep rope, etc.)

    I won't be able to lift heavy enough to cover bench press, squat, or deadlift...  So I'll have to do something, but what is smartest, and would you say this is a dealbreaker to the results of the program?

    What I had in mind was to do higher-reps with as much weight as I can (50lbs dumbbells) and try my best to complete similar exercises to what is in the program (Month 2).  This would be (for the heavy 1st exercise of each Push-B, Pull-B, and Legs-B):

    1. Dumbbell bench press
    2. Pullups on cross bar of cable machine (if possible) / dumbbell bent rows
    3. Bulgarian split squats

    Beyond these things, it will be hit and miss what I can or can't do from the rest of the exercises in the program while I'm away.  I'm hoping that if I can just manage to put in a lot of effort, and also eat well/enough, that I can just treat it as if I took a break from the program and will resume when I get home, stretching the duration of the program out by an additional week.  I feel like my newbie gains are at risk with this kind of schedule modification.

    A sandbag is one option! But if you have access to a gym, then you may as well use that.

     

    But at the end of the day, it's only 5 days, I don't think it's something you need to worry too much about. Is it possible for you to get some workouts done the day you leave, and the day you get back? So train on Sunday before you leave, and on Friday when you get back? So that it's only 4 days of training?

     

    The other thing would be to look for a decent gym nearby that has all the equipment you need. You'll still be able to do some basics with the hotel gear, and to make up for the light weight you can just use a slower tempo to make the 50lb dumbbells feel heavier (a 3 second negative and 2 second pause at the bottom will make the bench press pretty tough even with light weight).

     

    One week won't derail your newbie gains though. You'll still be doing something so that's good. Take it as it comes and do what you can - as long as you are still getting your workouts in and pushing yourself, you shouldn't go backwards at all, but maybe just stay idle for that week until you get back on the program 100%.

  • Posted On: 04-03-18, 3:33 pm (EDT) #4

    Work travel while midway through 12-week program (push/pull/legs)

    April 3, 2018, 3:33 pm

    I'll definitely look into sandbag workouts, they sound economical and accessible for sure, thanks! I will be working out Sunday morning (Legs-B!) and Friday night when I get home, so it is indeed only Monday-Thursday. I guess I'll be stretching the 12 weeks out, I think I already stretched month 1 by 1 week as well, so it's looking like a 14-week minimum program for me. Which is fine though, I'm enjoying the program a lot, it's the first time I lifted weights with this much attention to detail and I can tell a difference in progress when comparing past stints of dedication.

     

    I've been tempted to just buy a Goodlife membership so I have one to use when I want, vs working out at home, it would come in handy in these situations, but it's extra $$ on top of the equipment investment for my home stuff. Sounds like I don't need to worry about it as much as I thought, so I'll just make sure for now to make the most out of each rep at the hotel.

     

    One follow on question - would it be good, bad, or neutral if were to do intense HIIT on these away days and ate at a small deficit to trim some fat? I've been paying attention to your 250-500 calorie surplus strategy for lean gains (and going a little over haha), but I'm not sure about the risk or impact of alternating between surplus, deficit and back to surplus quickly.

  • Posted On: 04-03-18, 7:18 pm (EDT) #5

    Work travel while midway through 12-week program (push/pull/legs)

    April 3, 2018, 7:18 pm
    Posted by: JeremyTBradshaw

    I'll definitely look into sandbag workouts, they sound economical and accessible for sure, thanks! I will be working out Sunday morning (Legs-B!) and Friday night when I get home, so it is indeed only Monday-Thursday. I guess I'll be stretching the 12 weeks out, I think I already stretched month 1 by 1 week as well, so it's looking like a 14-week minimum program for me. Which is fine though, I'm enjoying the program a lot, it's the first time I lifted weights with this much attention to detail and I can tell a difference in progress when comparing past stints of dedication.

     

    I've been tempted to just buy a Goodlife membership so I have one to use when I want, vs working out at home, it would come in handy in these situations, but it's extra $$ on top of the equipment investment for my home stuff. Sounds like I don't need to worry about it as much as I thought, so I'll just make sure for now to make the most out of each rep at the hotel.

     

    One follow on question - would it be good, bad, or neutral if were to do intense HIIT on these away days and ate at a small deficit to trim some fat? I've been paying attention to your 250-500 calorie surplus strategy for lean gains (and going a little over haha), but I'm not sure about the risk or impact of alternating between surplus, deficit and back to surplus quickly.

    That's OK that you are making changes. You have to fit it in with your lifestyle and your schedule. Getting through the entire program is the most important thing, and it sounds like you are focused on doing that, which is great.

     

    Probably no need to drop money on a membership if you're hardly ever going to use it. It's only 4 days, and if you want to, you can make up for at least one of those days by training on your scheduled rest day once you are home again.

     

    If your main goal is lean gains, then I wouldn't go into a deficit - it's just kind of a set back really. If you are going to be doing some kind of training, there's definitely no need for it. You could maybe eat at maintenance, or just a 200 calorie surplus if you're not going to be burning AS many calories.. but going into a deficit (even a short one) would be somewhat counter-productive to your goals.. just my thoughts!

  • Posted On: 04-04-18, 9:20 am (EDT) #6

    Work travel while midway through 12-week program (push/pull/legs)

    April 4, 2018, 9:20 am

    Thanks for the advice!

  • Posted On: 04-07-18, 12:15 am (EDT) #7

    Work travel while midway through 12-week program (push/pull/legs)

    April 7, 2018, 12:15 am
    Posted by: JeremyTBradshaw

    Thanks for the advice!

    Any time @jeremytbradshaw!

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