Best bodyweight alternatives to big compounds

The Cowboy

Hi there,
Im currently on Rippetoe`s Starting Strength programme, making great gains, however, i will be out of the country for a week at the end of the month, and wont have access to a gym in the place im going to.(I have checked)
So i still want to get 3 comparably decent workouts in while im there, with bodyweight and furniture only.
For those unfamilar with SS, the main exercises are:
Squat
Deadlift
Bench Press
Overhead Press
Power Clean
plus additional exercises i do:
Dips
Chins

So, any suggestions on comparable bodyweight alternatives to the above big 5 lifts?

spiral

squats :- Body weight squats and one legged squats
Deadlifts:- Dunno
Benchpress:- Pushups, wide, narrow, way above head , hands down at hips , Planche if you can manage it
Overhead press:- Handstand pushups
Power clean your bag.
Dips :2 chairs
Chins pullups off edge of door

Some great stuff here

http://www.beastskills.com/

rubadub

http://bodyweightculture.com/
http://www.bodyweighttraining.org/forum/

Hanley

How long have you been doing the starting strength program?

You could just to gradually increase the weight over the next two weeks doing some non max triples and doubles and then test out your actual max a day or two before ya go away. Take the week off and then come back and start it all over again...

Colm_OReilly

A week off won't kill you, or severely retard your progress. Better drop Rip a mail just to let him know you're not pussying out though!

You could always do some CrossFit bodyweight stuff while you're away, or do a bit of sprinting or a 5K run.

Al_Fernz

When I go away I like to do the following circuit:

Press-ups *10
Burpees *10
Squats *10
Back extensions *10

Rinse and Repeat 10 times.

Also, there are some some workouts from Crossfit that might be of interest.

Obviously, this won't be a direct substitute for SS but should keep you ticking over for the week.

justsomebloke

Colm_OReilly wrote: »

A week off won't kill you, or severely retard your progress. Better drop Rip a mail just to let him know you're not pussying out though!

You could always do some CrossFit bodyweight stuff while you're away, or do a bit of sprinting or a 5K run.

I would have to agree with this, a week off isn't going to kill you and depending on how long you have been going at the SS it could even be of benefit.

rubadub

Right, a week is not much. Now pretend he said 4 weeks or more, I would still be interested in hearing.

I do dips on chairs, pullups on door, you can usually find something in the area for dips/chins. Incline or handstand pushups if you can manage them.

I have looked on the BW forums I posted and most have ideas for replacements for the deadlift.

Hanley

Pile absolutely everything you can onto a bed, get down low and try to lift it from it's end or it's side? Not a great solution, but a possibility maybe.

justsomebloke

rubadub wrote: »

Right, a week is not much. Now pretend he said 4 weeks or more, I would still be interested in hearing.

I'd probably just recommend a different programme be done for the 4 weeks to be truthful

Colm_OReilly

Al_Fernz wrote: »

When I go away I like to do the following circuit:

Press-ups *10
Burpees *10
Squats *10
Back extensions *10

Rinse and Repeat 10 times.

Also, there are some some workouts from Crossfit that might be of interest.

Obviously, this won't be a direct substitute for SS but should keep you ticking over for the week.

What sort of time are you completing that workout in Al Fernz? Might throw that out at the guys some day...

rubadub

Hanley wrote: »

Pile absolutely everything you can onto a bed, get down low and try to lift it from it's end or it's side? Not a great solution, but a possibility maybe.

Good idea!, I kept thinking bodyweight, but why restrict yourself. I have a piece of mild steel that I was using for something, it was bent into a shape, I can bend it out and back again, seems just the right resistance. Other things can travel light, like grippers, resistance bands, rings.

Al_Fernz

Colm_OReilly wrote: »

What sort of time are you completing that workout in Al Fernz? Might throw that out at the guys some day...

I'd say between 5 to 10 minutes. I'll do it as a warm-up for the Gym tonight and get back to you with a proper time.

amazingemmet

There's a bw deadlift isometric which isn't the best but can do for a bit. So go into the set up postion for a dead grab your ankles then try stand up obviously you won't be able to but try pull for as long as you can as ahrd as you can.

Edit: @ colm, we do the same circuit as a warm up for tumbling takes about 15 mins

Al_Fernz

rubadub wrote: »

Good idea!, I kept thinking bodyweight, but why restrict yourself. I have a piece of mild steel that I was using for something, it was bent into a shape, I can bend it out and back again, seems just the right resistance. Other things can travel light, like grippers, resistance bands, rings.

The training montage from Rocky 4 has plenty of ideas for somebody looking for resistance training outside the gym.

Colm_OReilly

You do 100 push ups, 100 squats, 100 back extensions and 100 burpees in less than 10 minutes?

Al_Fernz

Colm_OReilly wrote: »

You do 100 push ups, 100 squats, 100 back extensions and 100 burpees in less than 10 minutes?

Pure guesstimation - haven't done it in a few months. I'll get back to you with a proper time later.

WHIP IT!

Colm_OReilly wrote: »

You do 100 push ups, 100 squats, 100 back extensions and 100 burpees in less than 10 minutes?

C'est impossible, non? :eek:

rubadub

400 reps, 600seconds, - superman!

johnathan woss

There is no way you do that routine in 10 minutes and I honestly doubt anyone does it in 15 minutes as a warm up either.

For a bodyweight alternative to the bench press try one-arm pushups (or partial one arm pushups).

Al_Fernz

Colm_OReilly wrote: »

You do 100 push ups, 100 squats, 100 back extensions and 100 burpees in less than 10 minutes?

As I said it was a pure guesstimation and I never timed it before.

Did this as a warm-up last night in the gym. I went gung-ho and got 7 sets done in 8 and a bit minutes. Had to take a break at 7 because my quads were on fire and my burpee jumps were barely of the ground. Then I totally pussywillowed out of doing the other 3 because I was warmed up and didn't want to do be too wrecked for the rest of the session.

Probably could get this done sub 13 minutes if I had somebody there counting and busting my chops.