Hello coach!
My wife and I have a kid on the way, and I recently made the decision to move most of my training to our home for the first year. However, we don’t have enough space to put a permanent squat rack. But, I can reasonably budget 1 day/week at an actual gym to squat heavy.
I have a good barbell and about 400 lbs of weight kicking around, and some crash pads. I’m trying to figure out a good way to program around this situation (one day where I have access to a squat rack and can go heavy, and three days where I have a barbell and some weights).
I have constructed a little setup where I can safely do things like floor press and deadlift. And I can easily/safely power clean my working weight for OHP and front squats (if high reps). I was considering doing high rep/high volume 3 days of the week at home, and lifting heavy for 1.
Are there any recommended programs that could fit this situation? I have previously run Strength 1, Powerbuilding 2, the Bridge 1, and the Bridge 3.
For my at-home work, I was looking at the following exercises: Floor press, Front Squat, Romanian Deadlift, 530 Tempo Deadlift, OHP, Weighted Lunges, Hip Thrusts, Weighted Pushups, Weighted Pullups, and Farmer’s Carry (up flights of stairs).
Are there other exercise variations I should be considering?
My main goals would be to preserve as much strength/mass as possible while sleep deprived from caring for a kid.
Thank you! Any insight is appreciated!