Starting weight training

0utshined

Hi guys,

I'll be starting back weight training next week and was looking for some comments or suggestions on the programme I intend to follow. I used to train a few years ago but haven't recently, I've just been doing some bodyweight exercises and cardio.

At the moment I'm trying to lose weight so this will be in addition to the cardio work I'm doing already. I also only have access to a barbell and dumbell, no stands or bench. As I'm just starting back I expect the poundages to be relatively light for the first few weeks till I've relearned the exercises.

Anyway, what I am thinking of doing is the following on a Mon\Wed\Sat.

1) Overhead Squat
2) Barbell Row
3) Overhead press
4) Deadlift
5) Shrugs

I was thinking of doing 3*10 for 1) and 2) with the first set being a warm up and then 2*10 for the other exercises. Am I approaching this wrong or does it sound okay? Any thoughts or advice would be welcome.

Thanks,
0.

0utshined

Well I started back yesterday anyway. Things didn't go quite to plan, the squats really zapped me so it was a struggle to get through to the end. Feeling a bit sore today, but it's a good kind of sore, like I've worked hard. Looking forward to Wednesday now.

pwd

how do you squat with no stand? Do you just use a weight lioght enough to lift off your shoulders?
Doing squats and deadlifts in the same session will drain you a lot. Better to do them on alternate days.

dudara

Get Strength Training Anatomy by Delavier. I have the female version and find it excellent for suggestions how to do the same exercise but using different equipment. It helps you make the most of what equipment is around.

Also be careful squatting on your won without a rack, if that is indeed what you are doing.

pwd

I got good results in the past by putting weights and pillows in a backpack on my back and doing pressups.

0utshined

dudara wrote:

Get Strength Training Anatomy by Delavier. I have the female version and find it excellent for suggestions how to do the same exercise but using different equipment. It helps you make the most of what equipment is around.

Also be careful squatting on your won without a rack, if that is indeed what you are doing.

Thanks dudara, that looks like a good book. I'm using The Weightlifting Encyclopedia but I'll try and check that one out.

I am training by myself. One of the reasons I'm doing overhead squats is that I wouldn't fell comfortable doing them without a rack. It's not ideal but needs must.

@pwd : You use a weight that you can snatch or clean/push press. It does mean that I'll be using lighter weights than a back/front squat but I need to be doing some type of squat and without stands a back squat is out. I might try front squats in a few weeks but for now I'll stick with the overheads. You're right that squats and deadlifts in the one session is tough! I'm going to stick with this programme for a few weeks before I make any changes though.

0utshined

pwd wrote:

I got good results in the past by putting weights and pillows in a backpack on my back and doing pressups.

That sounds like an interesting idea. Were you just doing pressups or did you try other exercises with the backpack?

BrianD3

Have you tried doing hack squats. These can be done without a spotter or rack and are supposed to really hit the quad muscles. I tried them myself but found them awkward.

BrianD3

0utshined

BrianD3 wrote:

Have you tried doing hack squats. These can be done without a spotter or rack and are supposed to really hit the quad muscles. I tried them myself but found them awkward.

BrianD3

Thanks, I hadn't thought of doing them. I'll have to try them out to see what they feel like.

MisterAnarchy

Doing squats and deadlifts in the same session will drain you a lot. Better to do them on alternate days.

Any of the routines I've seen recommend you do them together .
I work them together ,draining on the back though.

dudara

I don't deadlift at the moment, but when I did, I usd to do them on the same day as squats. They just seemed to work well together on one day.