An option it doesn’t seem like you’ve considered, but could really work for you given that you’re working out at home, is allowing yourself long breaks during your workout. I don’t think there is incredible established science about “how long” you can sort of interrupt a physical activity section and not experience any negative effects, but I know I’ve been interrupted before for 20 minutes or half an hour during lifting and then gone back to it.Do you have a question about working out, eating, health, or why you shouldn't be afraid of lifting heavy weights? Send it to swole.woman@vice.com and follow @swolewoman on Instagram.
The idea here is that when life gets in the way, mentally, physically, emotionally, you can strip down a heavy-lifting program to the bare bones and still get to do the big compound lifts, get in your reps and kind of stay where you’re at, progress-wise, but also not feel tied to an involved program that can stretch out for hours. This could be done whether you have heavy weights at home or not. Wendler goes on to say that this is not any kind of permanent solution, but if it’s to your preference and fits your limitations, it’s an option:“This is my favorite. I don’t recommend it, but it’s useful for non-beginners who have limited time to train. The I’m Not Doing Jack Shit program entails walking into the weight room, doing the big lift for the day (bench, squat, military or deadlift), and then walking out… I’ve made this deal with myself many times before I’ve trained: If I do X weight for X amount of reps, I’m leaving.”
“The disadvantages here are obviously the lack of both volume and balance, but it can work for a while. If I had very little time to train, I’d do this. Sometimes, when you’re struggling to find time to train, you think you can’t make progress. With this type of training, you will.”