Best way to bridge over need for short / sub-optimal workouts
My pattern of training tends to go something like this: 6 weeks of exactly as programmed (MWF, linear progression) then 2 weeks where I have 30 min to an hour max on one or two nights (full workout takes close to 2 hours) then back to regularity for 2 weeks, two more crowded, time-deprived weeks, back to normal program, etc.
My question is, is there a best way to bridge across several sub-optimal sessions? Does "only squats at last work weight" -- or "1 set of squats, 1 set of dl at last work weight" -- or even "linear progression with only one exercise" -- seem to make the most sense?
I'm 55 so that probably explains why I even ask -- I assume if you are in your 20's you can ignore one or two missed sessions -- for me, I tend to get into trouble and have to de-load pretty quickly if I am not doing regular full workouts - even the "just squats and dls" is tough because I have to rest a long time between these two exercises to continue where I left off with dls...
Thoughts welcome.