Advice from lifters please

firef1y72

I've been following (and thoroughly enjoying) 5/3/1 over a two day split for around six months now, making consistent progress on all four lifts. But with the school holidays approaching I'm not going to be able to realistically, reliably commit to my usual 3 days in the gym (2 lifting heavy for me, 1 circuit/intervals). My partner works different days each week and I will have 2 young children at home (1 sn so can't easily get babysitter).

I'll obviously get in the gym when I can, but if I'm honest with myself I'm looking at just finishing current cycle (on week 2) and then having to wait until September to start the next.

So what should I do during the 2 months? I have a small amount of weight plates at home, but only adding up to 50kg (so no good for squats or deads) and along with my main gym I have access to a school gym with limited equipment (only 80kg worth of plates).

rybo

Do whatever you can to keep those movement patterns. DL subs can be single leg versions, good mornings etc
Squats you can try front squats or single leg variations.

MelissaPhippsFeagins

Use the lighter weights that you have available and do more reps.

Chieflrg

Variations of squats, deads, bench all paused or tempo will give more intensity with lighter weights.

jemhh

Front squats, goblet squats, split squats, lunges, landmine squats, etc. Romanian deadlifts, one leg RDLs, landmine RDLs, etc.

Take this as an opportunity to branch out a bit.

StealthHealth

As you know from your gym training, you're not going to be able to replicate 5,3,1 @ home with your current equipment, so I'd scratch the idea of even trying to do that.

Instead I'd take the time out to (as @jemhh is recommending) try something completely different.

Personally (and I've recommended this protocol many times) I'd take a look at Mark Lauren's You Are Your Own Gym book or app. It's a progressive program of low/zero equipment (I think you can get away with just a door mounted bar) based mainly on body weight.

It sounds easy, but I can assure you that even for experienced trainees the moves are challenging and you can get it all done in your own living room in about 45 mins 4 times a week.

You stand a chance of increasing your knowledge, mobility, and strength and as a nice little by-product you've got some hotel room friendly moves that you can use on holidays/trips (if the mood takes you).

A couple of months of that type of program (there are others available - I hear good reviews of Convict Conditioning) should see you returning to 5,3,1 at a pretty similar point to where you are currently.