24, male, 6.1 feet, 205lbs (i look skinny and undermuscled), recreational but serious lifter, not competing
350x5 Squat, 360x5 Deadlift, 5x5x120 Press, 237x3 Bench
Goals: Get stronger and bigger
I still don’t found a solution for my sleeping issues, i start to think that it is related to my nutrition AND working out too heavy all the time.
Lets take my last 7 weeks as an example, which i started after 1 or 2 weeks break because i wasn’t sleeping well and not recovering due to anxiety, stress, work, university. Now that everything is done i started a quite agressive program to reach my old numbers
4 day split PRing every workout, every lift
Bench TM 5x5 , 2x3, and press always after bench light 3x5 and Heavy 5x5
Squat 3x5 2x times a week PR every workout ( the weights were light here because my squat suffered the most after 1 week without training)
Deads 1x5 + 1x5 85% Back off
Gained 3lbs in 7 weeks, 3380 cals per day
It went well for the weeks, but having a lot of trouble falling asleep, i was taking sleeping pills now it doesn’t work anymore. This week sucked Monday to tuesday and thursday to friday i tried to sleep but i couldn’t fall asleep, yes 24h awake, Both happened after pressing days, i could not do well in squats after a night without sleep, and i’ll not workout friday. Thats also happed for 3 consecutives days without any sleep some months ago.
I feel lazy all the time, doing SSLP, this last program, 3day TM… i don’t want to do anything, i feel tired but my mind don’t let me sleep, sometimes i feel like i’m getting sick, strong heartbeats (cardiac erethism), lack of concentration, hips pain in the bottom of squat (which training less frequently helped), hungry but lazy to prepare food, lack of coordination in squats, fail in the bottom, lack of tightness, droping the bar…
I did blood tests and everything was ok, blood pressure ok, calcium, sodium, thyroid ok, chlore ok… So there is not a disease
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It is possible that my sleeping issues are linked to heavy workouts, fried CNS, lack of recovery, not gaining weight enough etc? I train early in the morning and it affects me at night with 0hrs of sleep sometimes.
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I worked-out succesfuly for 6 weeks and in the 7th i stalled so fucking hard because of lack of sleep. I just can’t feel when i’m doing too much, it goes well and then i miss the lifts or i just can’t sleep because i’m so excited. Sometimes i planned 5 and did 1, 3 and did 1 because of accumulated fatigue. Is there any way to know when i’m doing too much? i just can’t feel until everything goes wrong
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I take ZMA to help with sleep and recovery, i think it works, what do you think?
5)Should I eat more protein, I eat about 215, if I increase to 250, this could help or not much a bing change ?
I’ll not train until monday, and next week i’ll do light lifting then a short program weekly PRing, but not everyday like this one I did. Finally i’ll do a periodized program.
I also accept any recommendation for increasing sleep quality
Thank you!