Here's a useful link for progressing to squatting: http://www.t-nation.com/training/high-performance-no-bs-correctives Personally I'd start with deadlifts, if you learn to hip hinge, it makes everything easier. to learn the hip hinge, you could try dumbbell/kettlebell swings for a while as well as stiff legged deadlifts. you could honestly make a lot of progress deadlifting and eventually cleaning without a single day of using a squat rack (john davis did)
Quiet sunday,a brief respite from the rain,clearer and colder 3m run with dogs,no intervals,sprint last 50m(this is becoming less of a killer) Went through yesterday's chi sao/rolling arms drills with my middle daughter
10/feb (dry and cloudy,milder,evenings slowly getting lighter ) 1m 30xpressups(fingers)30xleg raises(together,up,out apart,in)plank 1min 1m 30xpress ups(wrists)30xleg raises,plank 1min 1m,sprint last 50m sil lim tao lao joia section 1/2
Listen to the Zaad, for he is wise! Deadlifts are great, as are front squats (of you fancy power cleaning the weight up in the absence of stands/rack). Alternatively you could do unilateral squats (split squats/lunges, skater squats if you're hardcore!) with lighter weight so it's easier to get in to position... The first routine I made up myself was based around front squat, deadlift, pull ups and dips, with some extra stuff chucked in to compete the list of 'primal movements'. It seemed pretty good to me and helped strengthen and support the improvement in my posture I was seeking Another rackless option could be to deadlift the weight then zercher squat [ame="http://www.youtube.com/watch?v=Ug_BBW50d7o&feature=youtube_gdata_player"] http://www.youtube.com/watch?v=Ug_BBW50d7o&feature=youtube_gdata_player[/ame] This probably isn't helpful at this stage, but if you're crazy you could learn the Steinborn lift! Be careful if you do!
11/feb 20min walk in rain for dogs, 5 min skipping(1min base jumps, 30 secs run on spot,cross hands every 3x,30 secs telemark,repeat 1 min khan khan, 30 secs high knees,30 secs sprint) Barbell,pretty weedy weights I know ,getting used to the movements etc squats 1x10 25kg deadlifts 1x5 25kg 1x10 20kg overhead press 1x10 20kg bicep curl 1x5 20kg 1x10 16kg dumbbell,each arm in turn standing flies 2x5 6kg chest flies 2x10 6kg overhead ext(dble hands)1x30 6kg standing flies 2x5 6kg bench press 3x10 6kg single arm rows 1x75 6kg 5 mins skipping(1 min run on spot,cross hands every 3x, 30 secs girly jump,alt.high knee,30 secs base jump,repeat 1 min run on spot,cross hands continuous, 30 secs telemark,30 sec sprint) 10xpull ups 12/feb Run with dogs(cold,v.windy,got caught in rainstorm hence; 3m no intervals,sprint last 50m(definitely getting easier)
13/feb run with dogs(cold,calm,clear,almost full moon) 1m 30xpress ups(fingers)30xleg raises,plank 1min 1m 30xpress ups(wrists)30xleg raises,plank 1 min 1m,sprint last 50m 10xpull ups bar;squat 1x10 25kg overhead press 1x3 25kg deadlift 1x5 20kg overhead press 1x5 20kg bicep curl 2x5 16kg overhead press 1x10 16kg single dumbbell; (double handed)overhead ext 1x20 6kg (each arm in turn) standing flies 1x10 6kg chest flies 1x10 6kg standing flies 1x5 6kg chest flies 1x10 6kg single arm row 1x75 6kg
Hi mate, What kind of effect are you looking to achieve with your weight training, how much weight do you have to go on your barbell, and have you worked out a way to support the bar to do squats? If you can position the bar and squat for 10 good reps with 25kg, then I'd be tempted to do that for 3-5 sets before picking up the DBs... Same with OH press (maybe for 3-5 sets of 5 reps with 20kg), provided your shoulders are OK with that! From my reading the net (here)/watching yootoobz/asking noob questions, it seems that squat (front, back, overhead etc), deadlift, OH press, bench press (or floor press if you have no bench), barbell row ('Pendlay' rows) and maybe power clean have the greatest "bang for your buck" (increased training effect for decreased time taken), provided you load them sensibly (heavy enough but not injury inducing) and adjust your number of reps per set to your goals: Pull ups are great too, and if you can do more than 12, then you can start loading them (hold a DB between your legs, wear a weighted vest/rucksack) and doing sets of fewer reps. Push ups are also good, only harder to load (rucksack maybe, but it could be pretty unstable!) there are a few variations to try out too, if you find normal ones easy, which you probably do if you can bang out 30 at a time [ame="http://www.youtube.com/watch?v=QihtHz1PbfQ"]http://www.youtube.com/watch?v=QihtHz1PbfQ[/ame]
Hey Harry,thanks for your thoughts,as you can tell my weights routine is fairly uninformed and haphazard ! My approach has been to lift what is just beyond comfortable,concentrating on upper body only.Now I've dug out the bar I thought I'd round things out with some squats,deadlifts,overhead presses and bicep curls. In the absence of a proper rack I've been using a pair of saw horses for squats and the floor for bench presses. The set of weights is 2x7.5kg,4x5kg,4x2gk,2x1kg which I think will be fine for now.I'm not really going for lifting large weights,my aims are more to develop stamina,a slightly 'chunkier' frame and more explosive power for pushing/pulling,if that makes sense. I've recently fitted a bar for pull ups which I do palms in and out,although I now realise perhaps I'm actually doing chin ups if I'm not fully extending my arms? In which case I probably need to improve my form before thinking about adding weights(but I like the idea) I have a few questions I've been pondering; should I alternate exercises between sets (i.e 1x5 squat,1x5 OH press,etc) or do multiple sets of each exercise separately(i.e 3x5 squat,3x5 OH press) Is it better to do bar lifts then dumbells or vice versa,mix them up or doesn't it matter? Is it better to lift dumbells as a pair or singly or does it not matter? Can you recommend a good guide(preferably a book)to explain some of the lifting terminology as my knowledge is basic at best Anyone else please feel free to pitch in your suggestions to help me improve my routine a bit!
"a slightly 'chunkier' frame and more explosive power for pushing/pulling" this is best done with heavy weights, actually for explosiveness, focus on accelerating them as much as you can. i have a half-baked hypothesis that the ideal loads for this are perhaps the ones that make you slow down just a little bit (so they're not light enough that you can move them like they didn't exist, but they won't make you grind out each rep either), but generally you want a strength-focused protocol for it. as for a chunkier frame, deadlift double bodyweight for reps and you'll have it re: bars vs DBs: bars will almost always let you use more weight than with two DBs (unilateral DB work has some exceptions since you can twist and rotate yourself into better positions) and works both sides of the body at the same time, which also makes you more stable. this makes it generally better for heavy low-rep work, while DBs, being harder to stabilize, are generally a bit more suited to higher rep work at moderate weights (but you can also go heavy, particularly on unilateral lifts where the other side can assist). thus i'd generally suggest barbell work first to get the heavy lifting out of the way while you can still do it, and then if you want some lighter DB work to plug in whatever holes you find, so to speak. re: bilateral vs unilateral DB work: depends on a lot of things. i'd put it down to preference, but a few points are worth considering on the following: rows: rows with one arm let you use the torso a lot, which lets you go REALLY HEAVY while still repping out (for reference, my chest-supported two-arm row probably would top out at 30kg for a single, whereas i've rowed 50kg for reps with one hand, at ~58kg bodyweight), and will also work your obliques a lot while not impacting the lower back much since you can support yourself on the other arm. rowing with both arms will use the back a lot more but incur some lower back stress (same as barbell rows), while lying on a bench or similar, or resting your forehead on something (ie a chest-supported or head-supported row) removes back stress but doesn't let you cheat with back extension, so the movement becomes super strict trap+arm work and the poundage goes down tremendously. overhead work: you'll have a much easier time stabilizing one side at a time, since you can twist and rotate, and have the other hand for safety if needed, so unilateral overhead lifts are much easier and safer to do heavy for low reps than bilateral ones (it's also really hard to get two dumbbells up at the same time, so it's generally more practical to press heavy with only one arm at a time), whereas bilateral work is good for reps at moderate weights. for leg work (lunges, weighted walking, etc), generally you err on the side of more weight and use two DBs, because your legs are (should be ) stronger than your arms, unless you have a specific reason to use only one DB (suitcase or waiter walks, for example, or goblet squats). re: books to read: starting strength by mark rippetoe is very good, although i don't like his instructions for the power clean. dan john's books are also excellent, mainly because he's probably the only sane person in the world of fitness . by him i'd recommend 'never let go'
re: alternating exercises: depends: will the lifts interfere with each other? do you have time to do them "normally"? if yes to the former, then probably no. if no to the latter, it may be a good idea for the sake of time saving, but you'll have to order them around so that they don't screw with each other, and you may lose some poundage in the process, although it probably won't be that much as long as the lifts are different enough.
15/feb 10xpull ups(palms in) 5 mins skipping(1min run on spot,cross hands every 3x 1min khan khan 1 minbase jump 1 min alternate high knee 1 min sprint) 5 mins bag(kicks,turning/hooks to ribs,head tan/front kick,bong/side kick front push kicks) 8xpull ups(palm out) 5 mins skipping(1 min run on spot,cross hands every 3x 1 min telemark 1 min side straddle 1 min run on spot cross hands continuous 1 min sprint) 5 mins bag(step in straight jab,double jab and cross with combinations jab,cross,turning backfist/ridge hand straight blasts 1 min body only continuous Bar;squat 3x10 29kg overhead press 2x5 25 kg 2x5 20kg deadlift&press 3x5 25kg bicep curl 1x10 16kg 3x5 16kg dumbbell; standing flies 2x5 6kg overhead ext. 3x10 6kg chest flies 3x5 6kg single arm row 1x50 8kg 30xpress ups 30x leg raises plank 1 min
Thanks mate,finishing my workshop/gym has made all the difference,especially over the winter.I still feel like a rank amateur as far as the weight training goes,but I'm starting to feel the results. Lifes too short to hang about !!
You'll be pleased to hear I had a full English breakfast this morning to recover after a night out on the town,having a drink and a catch up with some old mates I've not seen for a while. Then I went over to see my pa with the familly and had roast beef,followed by chocolate tart and cream ! That should give you some breathing space
A week of bangers and mash followed by a fortnight of binging would help me even betta!- though it waad not help you much.
17/feb ,run with dogs(dry,cloudy and dark,still wet and muddy in places) 1m, 30xpress ups(fingers)30xleg raises,plank 1 min 1m 30xpressups(wrists)30xleg raises,plank 1 min 1m,sprint last 50 10xpull ups(palms in) pair dumbells; standing flies 3x3 6kg chest flies 3x5 6kg oh press 3x10 6kg single dumbbell; oh ext.(both arms together0 3x10 6kg bicep curls (each arm in turn) 3x10 8kg single arm row( " " " " ) 1x75 8kg 8xpull ups (palms out)
18/feb 3m run with dogs,no intervals,bit quicker pace,sprint last 50. (striking evening sky-heavy dark clouds against a clear starry horizon going from dark purple to burnt orange) 10xpull ups (palms in) Bar;squats 3x10 29 deadlift 2x5 29 dl&oh press 2x5 25 oh press 1x5 26 3x3 26 bicep curl 5x3 20 dumbbells pair; standing flies 5x3 6 chest flies 5x5 6 single; dble hand oh ext. 3x10 8 bicep curl 3x10 8 6xpull ups(palms out) 30xleg raises
19/feb cross country with the canines(drier,warmer,lighter) 1m 30xpress ups(fingers),30xleg raises,plank 1min 30 1m 30xpress ups(wrists),30xleg raises,plank 1min 30 1m ,sprint last 50. extended plank length a little inspired by FOD's epic example ! 8x pull ups(palms out) 30x thai kicks 1min skip,run on spot 30x hook kicks 1min skip,side straddle 30x turning kicks 1min skip,run on spot crossing hands 1min bag no gloves,jabs;singles,doubles with crosses 1min skip,khan khan 1min bag no gloves,combinations 1min skip skip,alternate high knee 1min bag no gloves,body only cont. 1min skip,telemark 12xpull ups(palms in) Single db; oh ext. dble handed 1x25 8 Pair dbs; Standing flies 3x3 6 chest flies 3x5 6 Bicep curls 3x10 6
21/feb Yesterday was late home so quick walk for dogs and straight to kf class. Today,evening run with dogs(colder,cloudy and dark) 3m,no intervals,sprint last 50. 10xPull ups(palms out) plank 1.5 min 30xleg raises 30xpress ups(fingers) bar; Back squats 3x10 35 Front squats 1x10 29 3x5 25 Deadlift 2x5 29 Dl&press 2x5 25 Oh press 3x5 20 Upright rowing 3x5 20 Bicep curl 1x3 20 3x10 16 Pair db's; Standing flies 3x3 6 Oh press 3x10 6 Chest flies 3x5 6 Floor press 3x10 6 Single db; Oh ext.(dble handed) 3x10 8 Bicep curl 3x5 8 Hammer curls 3x5 8 Single arm row 1x50 8 30xleg raises 30xpress ups(wrists) Plank 1.5min 12xpull ups(palms in)
