I’m lucky enough to have use of the athlete’s weight room where I teach. It’s nothing but squat racks, rubber plates, barbells, dumbbells, and me when I’m there, so I’m luckier than most. Two things we don’t have here: a prowler and a stationary bike.
I lift Sunday/Tuesday/Thursday. I’m 35, have been lifting for twenty years, and have been following 5/3/1’s various plans for four years.
Instead of the AirDyne bike, I ride my actual bike on our roads here, avoiding hills and generally keeping a steady, easy pace. Is that an acceptable substitution for the AirDyne bike? Since I don’t have a prowler, I have been doing moderate sprints: enough to get the heart rate up, but not all out sprinting.
And finally, I know Dips are Assistance Work, but I’m just following the template. Our room had its Dips station broken and it will be a while before they replace it. I’ve been using Close-grip BP and Nosebreakers for the tricep. I know it isn’t the same, so I’d welcome any suggestions.