First Week of Workouts on Biphasic Sleep

I wasn't quite sure how the biphasic sleeping thing would impact workouts - at least during the adaptation phase - so I kept to the 'frequent, short workouts' philosophy. This seemed to work out well, and the change in sleeping habits didn't have any noticeable negative impacts.
In fact, two of the things that have become clear so far (with regard to the biphasic sleeping):

I eat a lot more. Previously there was a solid block of time (as much as 8 hours) without eating (apart from the occasional nocturnal shake), plus an hour or so at each end of this with little or no food. With the longest period of sleep now 4.5 (occasionally 6) hours, this limitation seems to have vanished; breakfast is now earlier, a late supper is now later, and there are more meals inbetween.

Late afternoons / early evenings are now possible workout times. Apart from the fact that it's really starting to warm up here now, scheduling a deadlift session just before a dose of carbs and a nap just feels right.

As for muscle recovery, general feelings of being alert/sleepy, focus during workouts - the biphasic sleeping doesn't seem to have changed things at all. Definitely a good thing.

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Light bodyweight work.

Hanging knee raise 40@bw
Zercher squat 2x20@40/88, 2x8@60/132

Pull-up 5@bw
Bent row 10@60/132

Bodyweight work.
Triceps raise 2x20@20, 2x10@25

Reverse shrug 2x10@bw
Rack pull (5 holes, dbl o'hand grip) 2x20@60/132, 2x10@80/176, 10@60/132, 2x10@100/225, 2x5@120/264, 10@60/132, 5@140/308, 2@160/352

Chin-up/pull-up superset 5,5,5,5
Total Gym work

Floor press 10x6@20/44, 4x6@30/66, 4x6@40/88, 2x6@50/110
Chin-up 10,10 @bw
Pull-up 10@bw
Bent row 4x10@50/110

Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 37) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

Find out what he's up to via Twitter, Facebook, the Daily 'Paper'; and of course his online home. Enjoy.

Like this? Check out :

The First Year.

From zero to 'healthy obsession'.

70 of the Best : 7 Years of Straight to the Bar.

This site - Straight to the Bar - has been around for an incredible 7 years (the first post was on Jan 17th, 2004), and to say I'm grateful is a gross understatement.

Thank you.

New Routine.

Down to 3 sessions per week.

Somewhere Between 3 and 4.

Is it safe to come out yet?

The Week That Was - Magic 50 Take II.

The adaptation phase of the biphasic sleeping test.

Hypertrophy Routine.

6 brief sessions per week.

Of course, if you enjoyed these, I'd highly recommend grabbing the Strength & Fitness Newsletter. Delivered weekly, and absolutely free.

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