I’m missing something here, so forgive me. You need more tools or more creativity for what goal specifically?
Should’ve been a little more specific with my intent… I’m going to keep some single leg work in my programing for the foreseeable, namely in the way of Bulgarian split squats/rear foot elevated split squats/whatever it is called today. My hips, knees, ankles have always felt better when I include them in conjunction with a conventional back squat pattern. And they outright suck. In the past I’d grab a dumbbell in each hand and get to work, but now I lift in my garage and I don’t have any (yet). I could get under a bar, but it’s a risk vs reward trade off that doesn’t swing the way I want it to… And I just don’t get on with lunges in a static manner.
The TLdr on this, I want to discover a way to increase the intensity of a given exercise when an (appropriate) external load isn’t available, without resorting to hundreds of bodyweight reps.
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Makes far more sense now: thanks!
Any consideration on obtaining a weighted vest? You’ll exhaust the loading on it semi-quickly, but the crossover benefit is that you’ll also be able to use it for other bodyweight exercises, and for walks.
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Landmine style
With SSB
Dip belt, or even just a chain to hang some plates from. Probably uses 25s.
Zercher grip for easier balance
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Thanks for taking the time to give me some cost effective suggestions there @FlatsFarmer , I appreciate it
I dig this idea, especially with intent of using my work gym to get some body weight circuits in, this is a practical way to load up.
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21/12/24 C1 W3 D2
Bench
60x5 67x3 75x9 67x3x6 paused
Swiss bar incline press
50x2x7
Dips
Bwx20 14
Curls
Barx20 add fat grips 2x20
Shrugs
60x4x12
Brought tomorrow’s session forward to today as it’s the Mrs birthday tomorrow and I anticipate a late night watching Usyk send Tyson Fury in to retirement.
Still not 100% but getting there. The paused bench is really giving me an opportunity to think about my set up, I have a tendency to lose tightness in my back, which is probably why I’ve never felt capable of benching much.
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22/12/24
I had a small window this morning, with no plans in place and feeling a little sore after the last two days training, I had a “just get something done that will get you one step closer to your goals” impromptu moment:
Warm up
Squat 100x10
SLDL 80x15
Put weights away rapid time
Dips x25
Back in the house. Timer set, 19 minutes.
On another note, a great night of boxing last night, just what the heavyweight division needed. Thought Tyson Fury was a little hard done by, very balanced fight in my (non expert) eyes.
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Have you got any KB’s?
With a BB you’ve got a few choices but one I’ve used a few times which I can see has been mentioned is a Zercher reverse lunge
Agreed, I’d have had Fury winning personally I think he worked the jab well enough in 1-5 and then won a couple more to give it a 115-113, so I could see judges seeing it differently, because it was close. No problem with them calling it a Usyk victory because he caused the more damage/issues (never once did Usyk look close to going down, Fury looked a little shaky a couple of times), but only 4 rounds to Fury, poor scoring in my opinion.
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Just a 12kg and 16kg bell… Zercher kind of set up is certainly a viable option.
I think this here is what swung it Usyk’s way, just never by four points. On reflection, I think we should just take the time to appreciate one of the greatest boxers, he really is up there with the very best. Coupled with the fact he doesn’t engage with the trash talk nonsense…
Oh definitely no arguments there.
24/12/24 C1 W3 D3
Press
40x5 45x3 50x7 45x6 40x10
DB seated press
20x3x8
DB single arm rows
40x3x12
DB Curls
15x2x10
Cable pushdowns x50
Trap bar deadlift low handle EMOM
92x8 6 4 2 4 6 8
Quick work gym sesh. That top set press was hard. Knew I had 5 based off a sensible TM, wanted 6, surprised myself with 7.
Elbow not happy curling.
Tired legs on the trap bar deadlifts, probably from getting 18k in on the Erg yesterday…
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You could include some goblet single leg squats and single front rack squats which also give your obliques a good workout.
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I used to work a lot of double kettlebell front squats, my core would “give way” before my legs. So definitely something to consider.
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Christmas day
5 rounds 12 reps
30kg BB upright rows
7kg DB lateral raises
20kg EZ bar curls
Single arm cable pushdowns
2x25 e/a
DB Incline press
25x8 7
Chin ups neutral grip
BWx5 5 10
Weighted v-ups
7x3x12
Bonus session in work gym, moved through this pretty swiftly. Elbow caused no issues with chin ups.
Happy Christmas everyone.
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27/12/25 C1 W3 D4
AM Home
Deadlift 107x5 122x3 135x7 107x12
PM work gym
Chin ups bwx 5 7 9 7 5
DB chest support rows
27x2x6
Landmine single arm rows
45x2x10
DB Pullovers
20x2x15
EZ Bar curls
30x3x15
Weighted Russian twists
10x50
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28/12/25 C2 W1 D1 Bench
Bench press
52x5 60x5 70x13 60x11 52x12
Swiss bar incline press
50x2x9
Swiss bar close grip bench
55x12 12 9+3rp
Dips
BWx9 10 10
Swiss bar tri ext
30x2x8
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Monday 20/12 C2 W1 D2 Squat
Erg peak power test 848watts
Squat
85x5 97x5 110x10 97x3x5 paused
Good mornings
45x2x8
Zercher hold split squat
35x3x12
Leg raises
X35
A new all time 10rm squat made up for a lacklustre peak power test on the rower. Expected 900+, maybe 1000, so work to do. Though I got in 60km of decent work in last week for the first time since October, so probably a little residual fatigue there.
Played around with my stance width on the paused squats, I recall going a little wider last week and they felt solid. Tired hamstrings and adductors the next morning, expecting the same tomorrow…
Appreciative of the suggestions of the zercher hold for my single leg set up, could really push these with confidence.
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01/01/25 C2 W1 D3 Press
Press
35x5 40x5 45x10 40x10 35x10
Chin ups
BWx4x8
Seated DB Press
22x9
25x7 6
Trap Bar Shrugs
70x2x15
DB Rear Delt Raises
7x2x20
Face pulls
2x15
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3/1/25 C2 W1 D4 Deadlift BW 92.9kg
Erg 7x1k/3:00 ave 1:43 pace
Deadlift
95x5 110x5 125x10 95x13
And that’s it. I’m spent. I’ve picked up the rowing the last couple of weeks, sessions are getting/will get harder, but providing I eat like it’s a part time job, I should see progress on both fronts. Can see me gravitating more towards more upper body volume in the gym, keeping the leg work ie any interference to a minimum.
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