This post is probably gonna resonate with the parents, the self-employed or the otherwise extremely busy people outthere.
Recently I’ve been seeing some great progress on m squats in particular. I’m getting huge rep-PRs and am getting close to being at my all time strongest, though I’m 10 kg lighter now. That means I feel pretty good about my squat workouts and that I really look forward to them. Obviously.
This sort of explains why many people end up being somewhat specialized, as it’s very common to be more enthusiastic about the things you’re good at. Enthusiasm=dedication=progress. But that’s a topic for another day. 🙂
See just this past week I had one of the most important workouts in this cycle. So what did I do? I came one rep short of a rep record in the press (3@85kg) and did 6 sets of 5@~70% of squats and Pendlay rows. Then I went home. In and out in 45 minutes.
Right now you’re probably asking yourself “what’s so important about that?”. In isolation? Nothing.
BUT. And this is a big but! The important part about this workout was, that I wasn’t supposed to get it in. Real Life(tm) happened and my daughter was sick as a dog for about a week. Coupled with a busy week at work for the wife and a busy schedule for me as well, it looked like I wasn’t gonna train this week. But I did.
The vast majority of your training should consist of punching the clock-type of workouts. That’s how you get old in the weight room. If you can manage to stay consistent when Real Life(tm) happens as well, you’re gonna achieve great things over time.
You don’t always have to perform at maximal levels to get results. For most people, just getting in there on a regular basis will over time amount to great things.
If you’re in a hurry, this works very well: do five sets of five reps at 70 % in the squat, the benchpress/press and a rowing movement. Keep all pauses to 60s. That’s a great sensible workout, where you can really focus on owning the weights and moving them confidently.