Need help with scheduling

[Traps59]

I just started a new job and I have 3 and 4 day off per week that rotates. So it's 3 days off in a row 1stweek, 4 days off in a row next week, and repeats. How would you guys arrange your workouts with this kind of schedule?

I was thinking of doing something like this:

3 consecutive days off:
1st day - ME bench & DE squats + assistance
2nd day - rest
3rd day - ME squat & deadlifts & DE bench + assistance

4 consecutive days off:
1st day - ME bench & DE squats + assistance
2nd day - rest
3rd day - ME squat & dealift & DE bench + assistance
4th day - rest

I'm just worried that this 1st workout might not give me enough recovery time between ME and DE days.

3 days off:
1st day - ME bench & assistance
2nd day - rest
3rd day - ME squat & deadlift & assistance

4 days off:
1st day - ME bench & assistance
2nd day - rest
3rd day - ME squat & deadlift & assistance
4th day - DE bench & additional assistance if needed

Here, I will only be doing DE bench every other week when I get 4 days off. No DE squats will be done at all. Any suggestions on how to arrange things according to this kind of schedule would be greatly appreciated. Thanks.

 

[Devastation]

i've never run into this type of problem, but i'm sure many potentially could. how long are your shifts? 12 hrs on the 3 days you work, and 10 on the 4 you work? if so how far away is your gym from home or work? i would still try and make it to the gym on the days you work, even if you don't feel like it. i know many folks who work a physical labor type job 8 - 10 hrs a day and still make it to the gym. i'm not quesitoning your dedication, but is it possible to still workout on the days you work? if not i would consider doing something like the following:

3 days off:
day 1: DE Squat/dead - followed my a couple max or near max attempts at a lift - then accessory work

day 2: lower body assistance work again
day 3: ME Bench and shoulder/tri work

4 days off
Day 1: DE Squat/DL
Day 2: ME bench and assist
Day 3: Shoulders/back work
Day 4: ME squat/dl and assist work

 

[Traps59]

Thanks for the response Devastation. Yea, I do work 12 hour shifts (6pm-6am) for both 3 and 4 day shifts so I barely have enough time to get in my 8 hours sleep between shifts nonetheless get a workout in. I'm not doing any physical labor or anything like that. I just stand for my whole shift excluding breaks and lunch. I didn't really want to sacrifice my sleep time because from previous experiences I know that my workouts will suffer if I'm not well rested. Your suggestion seems very logical though so thanks for the help.

 

[Parabellum]

I work 12 hr shifts too. But 4 on & 6 on and the 4 off and 6 off. Days and nights. It kills me. Especially the 6 day stretch. I wind up just taking an extra day, 2 or 3 off between lifting. What make it worse is that on average I spend anywhere from 2-4 hrs in traffic to and from work. Zero engery on a regular basis. Been doing it for about 4 months and I am still not used to it.