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BW+dumbells for strength

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BW+dumbells for strength

Post by raver on Wed Feb 20, 2013 1:20 pm

Hi all :)

As I was saying in my log, I am starting to add 3 sessions of strength training for every week. I would like to ask you for your help in designing my first program.

Now, first what I have:
- my bodyweight (d'oh!)
- 2 dumbells 10Kg each
- a very weird schedule. Why do I say this? Because even if I WANT to do 3 sessions a week, I'm very sure I'll only do 2 quite a lot. First, I am not sure how my body will feel in the next weeks handling my krav maga classes and strength training. Secondly, I have a very hectic schedule, mostly due to some travelling and a lot of partying :D Please, don't judge.

So, I'm thinking of having a PUSH and a PULL session, with extra stuff in the third session. What I would like is to hit every muscle in my body. The Holy Graal now is "How to do that?"

Here is what I am thinking, please correct me and add :)

PUSH Session
- HandStands
- Upper body work using mechanical advantage going from hardest position to easiest.
Right now this means:
- Elevated Pike pushups, Pike pushups, Regular Pushups.
Now, these work mostly the shoulder muscles (first two) and to some extent triceps, chest (I tend to flare out my elbows constantly) and core, but not enough.
So I'm thinking of adding to it a set of:
- Dips for triceps
- wide pushups for chest
- planks for core.

PULL Session
- Hanging (not sure yet if to do this with hands fully extended or slightly bent)
- Pullups (Most probably negatives) + Chin-ups (negatives) + rows
This takes care of the back, biceps and to some extent chest and core
Now, I'm gonna add in this session leg work, which to tell you the truth, I'm not sure what to do yet.
I lack the mobility to do Pistols, yet regular squats are too easy for strength training.
I'm looking for exercises which I can only do in the 6-8 range.

IF I can do the third session also, it will be focused on core work and grip strength.

Did I miss anything? :)

raver
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Re: BW+dumbells for strength

Post by Dave on Wed Feb 20, 2013 2:30 pm

Some ideas for you:

PUSH Session
- HandStands
- Upper body work using mechanical advantage going from hardest position to easiest. - um.. what?
- Elevated Pike pushups, Pike pushups, Regular Pushups.
- Dips for triceps and chest
- wide pushups for chest
- planks for core. - Excellent choice

PULL Session
- Hanging (not sure yet if to do this with hands fully extended or slightly bent)
- Pullups (Most probably negatives) + Chin-ups (negatives) + rows
Shrimp Squats, Jumping Lunges, Tuck Jumps, Squat Jumps, Hot Potato Squats, Cossack Lunges, etc. Add weight where needed.

IF I can do the third session also, it will be focused on core work and grip strength.
Ab wheel rollouts, Side Planks, Superman Planks, aka extended planks, one arm planks, one arm one leg planks, Hanging Leg Raises, Knee to Elbows, Hanging Wipers, Bridges of all kinds, Towel Pullups, Hangs for time, etc.
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Re: BW+dumbells for strength

Post by raver on Wed Feb 20, 2013 2:35 pm

Dave.cyco wrote:
- Upper body work using mechanical advantage going from hardest position to easiest. - um.. what?
This: http://www.bodyweightcoach.com/02/push-up-workout/

Thanks Dave! There are a few there which I haven't heard about and will start researching them!

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Re: BW+dumbells for strength

Post by Dave on Wed Feb 20, 2013 2:38 pm

Got it. Pretty good way to build an all around pressing foundation actually. Throw in some one hand high one hand low pushups, typewriter pushups and the like and you'll be laughing... after the pain subsides. :face:
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