Let’s see what can be done with some cheap spinlocks and a bunch of garage sale-bought plates, shall we?
33yrs
6ft 191lbs
Newb again; no real exercise routine for the past 3 years. Weak, atrophied, and arthritic knees since my 20’s. I’m starting from scratch with Starting Strength Onus Wagner version - the one with the lightest workload for the legs.
The equipment: All old stuff I had lying around from over the years.
3 pairs of spinlock handles
365lbs of plates
40lb weight vest
Door frame pull up bar
Basic adjustable bench
Sept 20 - Legs were sore for a few days. The rest of my body was pretty much fine. Pushed the Friday workout to Saturday.
3x5 goblet @80lbs. Felt fine, but handling the db is awkward.
3x5 incline bench @65lbs
3x5 db rows @65lbs (too light, should have added some more).
3x15 sit ups
3x10 bench dips
Goblets at this weight are getting sketchy. Gonna have to experiment with configuring the plates for a good grip. I don’t see being able to grip more than 6 - 25lb plates. This will be interesting. Might eventually have to ditch the 3x5 and find a new routine sooner than expected.
You can get plenty of work done with all those goodies.
Keep logging and keep working.
Have you considered some lunge variations or 1-legged squat variations? Those would be a good way to work the legs without the awkwardness of pulling a jury-rigged dumbbell into position for goblet squats. Doing “reverse lunges” with a dumbbell in the goblet position or the suitcase position effectively mimicks a one-legged squat, and even a 45-pound kettlebell is enough for me to feel it after a couple of reps.
Re: the 1 legged squats, I’m definitely going to experiment with those. Not so much lunges because they’ve caused pain in the past, but I like Bulgarian split squats and pistols. I’ll see how far I can take this routine, then switch it up.
Goblet 3x5 @105
Incline db bench 2x5 @65. 3rd set failed, so I did 10 reps @55. I might not have given myself enough rest before that last set.
Db rows 3x5 @85
Planks 3 @1min
Db curls 3x7 @40
Had left knee pain Wed, so I skipped that workout. My left had a history of pain and swelling. Not too happy that it’s happening from 105lbgoblet squats. I’m definitely out of atrophy and my muscles feel good, so it might be time to move on to a more focused program soon.
I’ve been gob squatting as well… I got up to 120 at 2 x 5 and 1 x 8, but I made the transition to normal squatting today. It just got too awkward to get into position and didn’t seem worth the risk. I was hoping to get over 135, but maybe you’ll have more luck… esp w/ the vest.