Barbell work (without squatting/power rack)

Orla K

So I'm going to do more barbell stuff, but there's nothing to put it on except the floor. I'm just wondering which lifts I should focus on more(I'll probably get confused if I do too many of them at once)

So I was thinking
front squats
deadlift
?

I think front squats might be better than back because, I'd be just too worried about getting 'stuck' with back squats and I found a post which makes me think for now I might be better off sticking to the front ones for my knees.

I'm actually thinking now that I should just stick with those two for now but I'm not sure.

For bench press I'm going to stick with dumbells.

(if this is disjointed it's because I'm getting distracted by the radio, cats gone hyper and running around jumping on things at high speed and I'm hungry)

gymfreak

It might be an idea to give us an idea of what you currently do. That way people can advise you on making a balanced programme...ie..so your not working your chest too much and neglecting your back (if ya get me??).

Are you adding this barbell work to a current strength routine or is this going to be the basis of your routine? And also, why are you adding the barbell work-ie What are your goals?

Orla K

gymfreak wrote: »

It might be an idea to give us an idea of what you currently do. That way people can advise you on making a balanced programme...ie..so your not working your chest too much and neglecting your back (if ya get me??).

Are you adding this barbell work to a current strength routine or is this going to be the basis of your routine? And also, why are you adding the barbell work-ie What are your goals?

What I do now is,
Cook hip lift
squats(holding plates)
push up and/or db bench press (if I do push ups they're propper ones and not many, want to get better at them)
reverse lunges (holding dumbells)
assisted pull ups and or chins (depends on how good/crap I'm feeling)
ab stuff, normally plank and bicyle kicks. I can change things about a bit depending on how I feel, ie if I'm tired I'll go for lighter weights or change it to mostly a circut to get through it a bit quicker
That's one day, another day is (and hasn't changed because I like this one)
10-15min of (this is the one I love and I'm keeping it)
10 inverted row(they're difficult but I love them! and I'm the only one in the gym that does them and I get looked at:o)
10 push ups(from knees)
10 lunges bodyweight

10-15min
10 dips(sometimes shoulder press but rarely)
10 bw squats
10 db rows (was thinking about changing this, someone suggested flys haven't really looked into it yet)

(and lots of foam rolling, which again seems to get me looks:P)

I would be swapping the weighted squats and adding the deadlift. I mainly want to do it because I think I'll like it and with the squats I can add weight better. Goals are fat loss(although that's kind of in the air at the moment TSH was a bit high) and strength (which is on track at the moment, bet a guy in an arm wrestle on new years:D)

It's mainly there's a barbell and I want to use it. Time isn't an issue, I'm not working so I've plenty of it!

jive

rows
standing military press (which I think is REALLY good)
barbell curls (IMO best bicep exercise)
reverse barbell curls

There's literally heaps out there, just google around and find some you think would be worthwhile. Don't know if you have any intention of doing olympic lifting but it's an option. The above are some of the easier movements and are effective.

gymfreak

Orla K wrote: »

What I do now is,
Cook hip lift
squats(holding plates)
push up and/or db bench press (if I do push ups they're propper ones and not many, want to get better at them)
reverse lunges (holding dumbells)
assisted pull ups and or chins (depends on how good/crap I'm feeling)
ab stuff, normally plank and bicyle kicks. I can change things about a bit depending on how I feel, ie if I'm tired I'll go for lighter weights or change it to mostly a circut to get through it a bit quicker
That's one day, another day is (and hasn't changed because I like this one)
10-15min of (this is the one I love and I'm keeping it)
10 inverted row(they're difficult but I love them! and I'm the only one in the gym that does them and I get looked at:o)
10 push ups(from knees)
10 lunges bodyweight

10-15min
10 dips(sometimes shoulder press but rarely)
10 bw squats
10 db rows (was thinking about changing this, someone suggested flys haven't really looked into it yet)!

The structure of your programme looks very familar:D:D

Orla K wrote: »

I would be swapping the weighted squats and adding the deadlift. I mainly want to do it because I think I'll like it and with the squats I can add weight better. Goals are fat loss(although that's kind of in the air at the moment TSH was a bit high) and strength (which is on track at the moment, bet a guy in an arm wrestle on new years:D)

It's mainly there's a barbell and I want to use it. Time isn't an issue, I'm not working so I've plenty of it!

Would you consider doing two different strength days a week seeing as time isn't an issue?? One day could focus solely on maybe front squats and pullups with core and accessory etc and the other deadlifts and DB benchpress with core and accessory. I've followed that template for a good while and with good results. Just a thought?? It's just that as the front squats and deadlifts start to get heavy its hard to do them on the same day...I learnt from experience!

Orla K

gymfreak wrote: »

The structure of your programme looks very familar:D:D

Yeah, I've liked it, although there was a while where going to the gym became erratic, I can still see myself getting better with this, but I want a go of the barbell!

gymfreak wrote: »

Would you consider doing two different strength days a week seeing as time isn't an issue?? One day could focus solely on maybe front squats and pullups with core and accessory etc and the other deadlifts and DB benchpress with core and accessory. I've followed that template for a good while and with good results. Just a thought?? It's just that as the front squats and deadlifts start to get heavy its hard to do them on the same day...I learnt from experience!

Sounds interesting but just one question (and it'll show my lack of knowledge when it comes to training) I don't get accessory exercises, what would they be?:o What makes an exercise an accessory exercise?

I got one of the guys to show me front squat and deadlift tonight, bar was empty (asked and it's 12.5kg) it they seemed simple enough to do.

gymfreak

Orla K wrote: »

Sounds interesting but just one question (and it'll show my lack of knowledge when it comes to training) I don't get accessory exercises, what would they be?:o What makes an exercise an accessory exercise?

I got one of the guys to show me front squat and deadlift tonight, bar was empty (asked and it's 12.5kg) it they seemed simple enough to do.

I'm sure some of the more knowledgeable folk will wade in, but the way I think of accessory stuff is as the 'helping' exercises. They are less demanding then your main lifts (squats,deadlifts etc) but they are used to target potentially weak areas. EG. Like after a deadlift(which targets your posterior chain), I'd generally be following it up with some quad work eg. step ups which are also a unilateral exercise so they help iron out any muscle imbalances.

Squat and deadlift can be simple enough to do at a light weight but as the weight increases it gets much harder and form starts to break down..(I know ALL about this!!:D)

If your adding them into your programme, just take your time, get someone to help/have a look at your form and maybe video some of the lifts if your looking for help/ guidance.

And if you need any help in structuring some new strength days just let me know:)

Good luck!