So I have basically just started 5/3/1 in my garage and have just found out the roof is most likely asbestos. Until we have it looked at the garage is out of action. So for the foreseeable future I have to workout in the bedroom.
Can I have some help designing a programme?
I can lift 4 days a week, Sunday, Tuesday, Wednesday and Friday up to an hour each time.
I have dumbbells with a good amount of weight ranging from 0.5kg to 15kg plates and an ez curl bar.
I have a set of gymnastic rings I can set in a doorway and 3 kettlebells, 12kg, 16kg and 20kg.
Aside from that I’d have no bench, rack or anything.
My idea was Sunday - upper, Tuesday - lower, Wednesday - upper, Friday - lower.
If possible they would be super sets to save time but doesn’t matter if not.
I’d imagine it would be more size than strength based
The ring rows and BSS can be with bodyweight. Not too taxing.
Just alternate them .
One time do rows with weight and BSS BW
And next time switch. BSS with weight and ring rows with BW. Easy peasy.
It is flaking unfortunately. Well it is and it’s not. The paint that has sealed it is flaking off, the actual asbestos beneath the paint appears to be intact. So fingers crossed it’s all fine and it just needs re painting
Do you mean the ceiling is likely made of asbestos? I believe you would be safe enough if you painted over the ceiling. If it is asbestos in the ceiling, do not sand it as a pre-paint prep.
It’s the entire roof. The garage roof is corrugated sheets painted black. The paint is coming away and exposing what I’m 99% sure is asbestos underneath. It doesn’t appear to have any damage to the actual asbestos under the paint but I don’t want to risk it until it’s looked it
If you need it abated it is likely to be extremely expensive.
Do you know when it was constructed?
I started working at an electric power generating station in 1971. This is before it was known that asbestos was dangerous. Asbestos is a great insulator.
I was exposed to huge amounts of asbestos. I took break in the asbestos storage and prep room for about 4 weeks. We swept asbestos dust off the table to eat there.
Every one who smoked cigarettes that was exposed to this large amount of asbestos has been dead for at least 12 years. The death sentence was asbestos exposure while being a smoker. The tar in the tobacco that got into your lungs, captured the hook-shaped asbestos fibers that entered your lungs. Most all of those smokers died about 20 years later.
Fortunately for us we rent from the local council. It’s a nice place, big garden, garage etc but it means the rent is cheaper and we’re not responsible for the building. So whilst we don’t have to pay the downside is your at their whim. They are obligated to have a look and then remove it if it is dangerous but it’s a question of how long they will take to come and do it.
That sucks As far as I’m aware most people have small amounts in their lungs. I’m not necessarily worried about my exposure to it so far, as I said the actual structure appears to be intact, just the sealer looks like it’s pealing. But I’d rather have them either secure it or remove it before it gets worse
I’ve used kettlebells a lot but only swings really. I was doing that 100 swings in 5min, 10 swings every 30sec thing. I worked up to doing it fairly easily and bought a 32kg. I could get 10 single hand swings but I ended up getting rid of it. I like swings more for cardio type work and the 32kg leaned far too much into strength. I’m just starting doing the 100 swings a day again. Did 100 non stop yesterday with a 12kg, single hand alternating every 10 and did the same today but with a 16kg stopping to catch my breath at 50. I’ll work up to being able to do 100 then use the 20kg.
Just to clarify the snatch is “throwing” it overhead in one movement? I can do that with a 16kg without too much difficulty, not sure how many times but enough that’s more cardio than strength I’d say.
I can clean and press the 20kg once. The 20kg was always for swings for me more than anything when I did it a lot. I have a feeling I used to be able to do a Turkish get up with the 20kg but that would have been over 10 years ago
I see. I asked you because there are many programs that you can perform with the weights you have. Many of them are only with clean and press and you will be able to perform them with 16 kg. since with 20 you can clean and press only once. By adding rows, push-ups and squats and you don’t need more. You can do complexes and chains. For example 1x swing, 1x clean, 1x snatch, 1x squat left and immediately right. Or just clean, press and squat or another combination with more repetitions for each exercise plus something with your own weight. You leave it on the floor, rest and do it again. And so on 10-15-20 rounds. However, it is desirable to master the technique well, and also depending on what style you prefer - sports style or hardstyle technique.
Still, this will be a temporary occupation for you, but a fulfilling one. I personally have been training mainly with kettlebells for over a year now and I have no desire to go back to bars or any bodybuilding training. It’s a matter of preference and goals.
As far as I’m aware most people have small amounts in their lungs. I’m not necessarily worried about my exposure to it so far, as I said the actual structure appears to be intact, just the sealer looks like it’s pealing. But I’d rather have them either secure it or remove it before it gets worse