I'm sure it's not ideal, but I have found myself in this scenario. But I'm still only in the late novice stage. But I've been rotating Bench, OHP, Squats. And then in one of those upper body days I'll also do a day of deadlifts. And then the rest of the days after my compound lift I'll also do a couple sets of chin ups or rows. Some days it's just one for 5x5 for 40 minutes. It may not be ideal but I've been making progress and it's what I can stick with.
Just started on Starting Strength. I've tried a few "beginner" programs but they all seem to have a lot of exercises that I have to swap out due to not having equipment either at the gym or unavailable at the time of training. Since im so erratic with training due to work and family commitments its just easier to have something I can do and it's roughly the same from one work out to the next
I'm 51 and can't handle a huge load during warm-ups. I jump on the elliptical for just 1 song to get the blood flowing. Then I use a template Grant suggested. 2×5 with the bar, 1×5 @ 50% of my work set weight, 1×3 @ 65%, 1×2 @ 85%. That's my warmup. Then I attempt 3×5 @ my work set weight. If I hit those and still feel good, then I'll do some back off sets @ lower weights & higher reps.
Yeah my squat warmup is like 15 minutes alone. I've gone to upper/lower split and doubled the days I go to the gym. Cant do the 90 minutes full body workouts anymore, also they are very taxing.
I have gotten to the point where I don't even do quads and hams on the same day. I can't high bar squat and hit other other exercises for quads and glutes and still have the energy to do a hip hinge hamstring movement and a knee hinge movement. It's just too much!
The only time I’ve ever been successful with 30-40 minutes, was training 5-3-1: Not Doing Jack S#%T. Being 3 months into the NLP, it’s going to be a while before it’s 30-40 minutes again. When I did just burpees… 20 minutes daily. Thank you, Busy Dad Training.
