Hi, I have a question regarding training motivation and as I don’t have FB or IG anymore I wasn’t sure if this was an okay place to ask. I move to America 19 months from the UK and I cycle too and from work and for work can cover 30-40 odd miles a day due to running a clinical trial and I frequently work 18-20 hour days. Additionally, I have been knocked off my bike 4 times by careless drivers and subsequently I have lost all of my strength, muscle and motivation to train. Sometimes even trying to deadlift 1 plate a side can be too much for me and it has left me with no motivation to train especially when I am so far from where I used to be. I am just really unsure how to get to a happy place with training again. The only time I can train is at 5.30 am. Thanks. Please remove if not acceptable but like I said I have no FB or IG to ask.
Hey Peter,
Welcome to the forum. How are you finding the States? It’s been a little crazy lately, to say the least…
Regarding the gym, motivation, and so on, are there any exercises you like doing in the gym? Additionally, what kind of training to you like to do when you’re in the gym? Think about that last one for a minute and really try to hone in on what is and what isn’t enjoyable to you when it comes to the gym.
From there, I think I can help 
-Jordan
Hi Jordan,
TBH compared to the UK, the states is okay but cycling is hard (cars and drivers hate me) and I find the food pretty hard to deal with. Eating healthy heres seems pretty expensive for me at least. Probably because my post-doc salary also sucks pretty badly.
I love deadlifting tbh, after the last accident I have not been able to squat because my knee is still full of fluid and will possibly need to be drained again. I also currently have to block pull all my deadlifts as my knee is still recovering. TBH I can live without squatting. I also really love high rep work close to failure, myoreps etc but I also want to get stronger at my 1rm (which is hard to do at the same time). TBH I used your programs for years and then did a year with the DDS boys (my deadlift flew up during this from literally going to RPE9 every session). Since moving to the states I lost a lot of motivation to train and have just regressed a lot during this time. The is probably also due because I haven’t had a day off in 19 months and I have to cycle everywhere because I cannot afford a car. I also get some anxiety in the gym as I train at the uni gym (Purdue gyms is amazing) but I feel so old in it compared to all the students.
Anyways, that is kind of where I am right now. I still go to the gym I never feel like I get anywhere anymore.
Thanks
P.S don’t get me started on the whole NIH grant situation lmao 
Heh, I figured you might have an opinion on that.
I can relate to feeling older relative to the gym crowd. My gym is mostly 20-somethings with wolve cartoons on their shirts. I suspect that the main issue here is not having a program that fits your immediate needs and preferences. I’d bet that would be pretty motivation, all else equal.
What do you think about a ~ 4x/wk lifting program that’s geared towards push/pull strength, is organized into an upper/lower split, and each session would require ~ 45 minutes, tops?
I have only ever trained full body my entire career, so I do have some uncertainty around that, but I am open to giving it a try. I am also wondering if switching to a OHP program may give me some more motivation as well as I always loved OHP
Yea, I hear you. I definitely like the idea of selecting exercises a person really likes, particularly within the context of something “new” or different than what they’ve always done. Might sound a bit silly, but I figured if someone really loved their past training/programming approach, they’d keep doing it, you know?
Anyway, just a thought:
Day 1:
OHP x 5-8 reps @ RPE 6, repeat load x 2-3 sets of 5-8 reps (Cap reps so that RPE doesn’t go > RPE 8)
Larsen Bench x 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. Do all ascending sets
Seated Row x 8-12 reps @ RPE 7, repeat load x 2-3 sets of 8-12 reps (can go to RPE 8-9)
Day 2:
Deadlift x 5-8 reps @ RPE 6, repeat load x 2 sets of 5-8 reps (Cap reps so that RPE doesn’t go > RPE 8. Go up in load once maxing out the reps on all the sets)
Leg Press x 8-10 @ RPE 7, repeat load x 2-3 sets of 8-12 reps (can go to RPE 8-9)
Back extensions
Day 3:
Incline Bench x 5-8 reps @ RPE 6, repeat load x 2 sets of 5-8 reps (Cap reps so that RPE doesn’t go > RPE 8)
Seated OHP x 6-10 reps, repeat load x 2 sets of 8-12 reps (can go to RPE 8-9)
Lat Pull down x 8-12 reps @ RPE 7, repeat load x 2-3 sets of 8-12 reps (can go to RPE 8-9)
Day 4:
RDL x 5-8 reps @ RPE 6, repeat load x 2 sets of 5-8 reps (Cap reps so that RPE doesn’t go > RPE 8)
Leg extensions x 8-12 reps @ RPE 7, repeat load x 2-3 sets of 8-12 reps (can go to RPE 8-9)
Hamstring curls x 8-12 reps @ RPE 7, repeat load x 2-3 sets of 8-12 reps (can go to RPE 8-9)
Just something I thought about for broadening your horizons with exercise, get reaquainted with the bar, and train for strength, size, and health. Let me know if you end up running this/something like this and how it goes. It’s similar to a number of our templates that run an upper/lower split, e.g. the Time Crunch 2nd Gen Templates.
Thanks Jordan, I really appreciate your time. I will give this ago . I also have previously purchased Hypertrophy I and II, Stengthlifting II, Press template etc. I really find OHP way more fun then benching, despite everyone judging you on how much you can bench. My gym actually has a belt squat as well so may need to use that for a while and block pull while my knee still heals. Thanks again Jordan, will let you know how I get on. Happy Lifting.