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Forever Gymless

Discussion in 'Strength & Conditioning Discussion' started by Blink Reflects, May 1, 2008.

  1. Blink Reflects White Belt

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    I've been gymless for the past 2 weeks but it feels like it's been forever. I can't join a new gym for another month or so, so I have to improvise until then. I need S&P's expert advice if you all could be so kind.

    My tools
    I have 160 lbs of cheap plastic weight to go on a barbell, and up to 55 lbs of that same weight to go on adjustable dumbbells.

    [​IMG]

    I also have a sandbag to fill up to 200 lbs and a backpack that fills up to 60 lbs.

    No
    [​IMG]

    No

    [​IMG]

    Just

    [​IMG]
    (that's supposed to be a visual representation of me that I stole from the internet by typing in "skinny man")

    My current "strength"
    My main lift totals right now are (in pounds): Squat - 205, Deadlift - 225, SOHP - 115

    My Work Repertoire

    Lunges
    Clean to Front Squat
    Deadlift
    Single Leg Deadlift
    Clean to press to back squat
    Hack Squat
    Weighted Pistols
    (more suggestions welcome)

    SOHP
    Push Press
    Floor Press
    Backpack Dips
    Backpack Pull ups
    Barbell or Sandbag clean
    Barbell Snatch
    DB Snatch
    DB Swing
    Barbell Bent Over Row
    (more suggestions welcome)

    My Questions
    What kind of rep scheme/percentage of 1RM should I use? How many days, what kind of split? I was doing a modified WS4SB routine prior to my gymlessness. Of course the goal is to get stronger, but I understand if there are limitations given my limited resources. I appreciate everyone who reads through this and/or offers any advice. Thanks!
     
  2. Standard Too dumb to learn, too stubborn to quit

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    Maybe?


    [​IMG]
     
  3. bacon Silver Belt

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    Those db's are adorable.
     
  4. Ian Coe Silver Belt Professional Fighter

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    OP

    Are you ethopian?

    Why do you have a red hankie?
     
  5. mmafan988 Joe Son's Thong

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    Get a cheap bench. Throw that 160 up there to bench with.

    Curl the dumbell with weights. There are many diffent types of exercises you can do with a dumbell.

    Focus on bodyweight exercises utilizing your extra weights (sand bag/pack). Pull-ups are the best thing you could be doing right now. I'm talking about doing at least 50 every workout.

    Push-ups, sit-ups, benching, squating (with weights), etc.

    PS - I had less than what you got now and managed to pack on about 20 pounds of lean muscle in less than a year.
     
  6. vince89 Banned Banned

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    Get some heavier dumbells, and fill that sandbag up. You can do alot with what youve got. Buy the Ross books for ideas/inspiration.

    Gyms fucking suck anyway, I would love to be able to do all my workouts from home.
     
  7. mmafan988 Joe Son's Thong

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    Yea I workout out of my garage man. It rocks...only thing is, weights are expensive as hell, so it takes alot of time to save up to where you can get everything you need. My only weakness is deadlifts, because you need so much free weights.

    For everything you need at least 1k (preferrable about 1250) lbs worth of weights.
     
  8. HONOS Yellow Belt

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    Why the hell would you need that much weight? You can use the same plates on every exercise you know.
     
  9. vince89 Banned Banned

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    You can get strong with just dumbells, Imo.
     
  10. bacon Silver Belt

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    A weight set is less expensive than a year worth of gym fees.
     
  11. Blink Reflects White Belt

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    Thanks guys. Ok, so the more specific question is...should I do a routine similar to WS4SB, 5x5, or 20 rep squats using the weight I have, or should I do a 3 day split, or should I just do full body workouts everyday, or GPP type stuff like DB swings and snatches, etc. etc.

    I know what exercises to do, just not necessarily which ones on which days and in what quantity with the crappy weights I have in order to gain strength.

    Did that make any sense?
     
  12. Blink Reflects White Belt

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    Oh, I just realized that that guy is probably Ethiopian.

    Uh, the red hankie is to symbolize my REFUSAL to give up even under my dire gymless circumstance - whereas I COULD wave the white flag of surrender, I wave the red hankie of passion, determination, and the flames of S&P hell.
     
  13. vince89 Banned Banned

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    Snatches, Swings and DB Clean Presses can be used to improve your strength too, theyre not strictly 'GPP' exercises.
     
  14. DBs rock.

    Presses:
    - DB Bench
    - DB Overhead (strict, or push press)
    - DB Incline/Decline
    - BW Dips or pinch the DB between your knees for weight

    Pulls:
    - DB Rows
    - DB Cleans
    - DB Snatch
    - DB Swings
    - DB Deadlifts one-handed (you don't have enough weight...)
    - BW Pull-ups/Chins with DB for weight

    Squats
    - Pistols + DBs
    - DB Overhead Squat
    - DB OH Pistol



    The only bane is you can't do normal deads or back squats. They're the only reason I go to a gym.
     
  15. oxcart Ambαssαdor of kwan

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    Legs continued:

    Single leg squats ("bulgarian", if you prefer)
    Lunges
    Stepups
    Hip squats
    RDL
    Calf raises
    Jump squats

    Dumbells and a steep ass hill..... you could put together a pretty sound workout with those along.
     
  16. He should put his sandbag over his shoulders and walk flights of stairs.

    Many, many flights of stairs.
     
  17. vince89 Banned Banned

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    I dont have a sandbag but Ive always wanted to do the last exercise on this video:

    <object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/io1UK6gxrxw&hl=en"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/io1UK6gxrxw&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object>

    Although Ive seen it in one of Ross' books performed with a higher platform and not gripping the handles but grabbing the whole bag. I think this exercise would have huge carryover to punching/kicking power.

    Also, walking/lunging while holding a heavy sandbag overhead I think would be a good one.
     
  18. Blink Reflects White Belt

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    Thanks for all the advice so far everyone


    DB OH Pistols sound nasty - a balance nightmare. I like having everything in real close when I do pistols, but I'll try these some day.


    So far my new routine looks like this:


    Let me know what you all think - should I swap any exercises, etc. Thanks!
     

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