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I read an interesting article a few years back that suggested this. It broke down the various seasons/times of the year and what you're more likely to be doing (summer fun time so more cardio type etc. That sort of thing). It also included dietary guidelines or suggestions to correspond to. For the life of me I can't find it. It was a kettlebell website that I think had ties to sfg.As I understand it, S&S was never intended to be the only thing you do but something that you could do in addition to anything else you were doing. Simply doing it four times a week with two other days for pressing, bodyweight, or whatever focus you had would seem to be a solution. Or three and three or three and two or whatever.
Sleep more definitely. Unless you are going to bed at 8:30 pm, you can't possibly be getting enough sleep, especially for someone who is physically active. Richard Smith: Why We Sleep—one of those rare books that changes your worldview and should change society and medicine - The BMJ
The advice to have a goal is good even if it is just a focus like "increase press." I take an approach with different goals for different seasons of the year. For example, winter for deadlift when I have less work and don't want to diet. Spring and Summer for energy systems and bodyweight/martial arts/kettlbell endurance, weight control, getting outside.