i read the book but dont have squat rack and really need to get stronger for my sport. i tried squat with light weight 66lb but is too light
what can i do?
im training at the canoe club gym
Maybe powerclean and do front squats with 5/3/1 programming?
Can you get a sandbag together and use that? I don’t have a squat rack and have done front squats with a sandbag for several years now. It’s not quite the same, as the weight is far more awkward than a bar, and will consequently require you to use lighter weights. That said, once you do start putting up decent numbers with it, you’ll feel pretty strong. It’s not a good solution if aesthetics are your main concern, but if you’re looking for a rugged strength, then you can get plenty strong.
Just stating the obvious here. Firstly get a new gym. Secondly if not buy a cheap set of shitty squat stands, bring them to that gym, and squat. Thirdly if not deadlift 2x/week with varying percentages or clean and front squat as above poster? However I feel if you knew how to do clean and front squats you wouldnt work out at that shitt gym(see first point) or ask this question to begin with. In conclusion join a new gym.
Learn to do modified sumo DLs with a more upright torso to hit legs more, or learn to do snatch grip DLs.
Hopefully one or both of those lifts will help you build stronger and more muscular legs.
I’ve seen Jim previously suggest making Deadlift, Press (clean from floor), Power Clean and Bent Rows your 4 big lifts if in this situation i.e. training with just a barbell. Train legs with high rep squats and also lunges (clean and press overhead to get on your shoulders). There was an article called No Rack, No Problem but I can’t find it at the moment.
It wasn’t an article but a livespill: http://www.T-Nation.com/strength-training-topics/1400