How to Adapt 5/3/1 to Home? Limited Weight, No Bench, No Rack

Training 5/3/1
1

Hi all,

I’ve been following 5/3/1 consistently for the past four months since my country came out of lockdown and I’ve seen some serious gains which I am very happy with. However, my country has returned to lockdown and it will seem to lost at least 3 weeks, if not more. I don’t want to lose strength or muscle mass, so I was wanting to know if there were any home workouts I could be pointed to. I was considering doing as many exercises as I can for each muscle group, but doing very slow reps focussing on the eccentric phase and doing isometric holds.

Equipment available to me: 20kg kettlebell, 5kg adjustable bar with up to 50 kg of weights, dumbbell with same adjustable weights, 45kg resistance band.

Any and all advice is greatly appreciated!

2

You can’t really.

I’d just do some;

Pushups /dumbell press.
Any row or chinup/pullup variation.
Split squats/lunges or gobles squats / Kettlebell swings / SLDL’s or ab work for 50-100 reps for 3-4 days a week. You’ll be fine.

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