Tag Archives: old school

How Odd.

Have you ever heard of the Odd Lifts?

You know, ones such as the Bent Press, the Jefferson DL or perhaps the One Arm Snatch?

if not here are some links to get you started:

http://www.oddlifts.com

https://www.onnit.com/…/how-to-become-a-strongman-the-5-b-…/

Okay, now it’s time to get to the point of the post.

– Three odd lifts you don’t often do that will change your body for the better.

1 – The bottom up kettlebell press

This can be done standing, seated, kneeing, sat of the floor or perhaps even in a floor press/bench press/incline press manor, which ever way you choose it will achieve the following:

– Stronger press/grip
– Muscle irradiation (more muscle recruitment)
– Take out your ego

https://breakingmuscle.com/…/bottoms-up-kettlebell-presses-…

2 – There Renegade Row

Use kettlebells or dumbbells for this. The alternating row style of this lift will help you by:

– Strengthening your ability to brace (core stabilisation)
– Work the entire upper body
– Improve balance

https://www.youtube.com/watch?v=YHN0SGa-68Q

3 – Zecher Lifts

What is more real world than having to pick something off the floor and hold it in an awkward position? Not much, however is this is not to your liking you can swap it out for a bear hug style carry of a sand bag or something equally heavy and awkward.

You can pick the zecher lis you prefer out of the options in the link

The benefits:

– Overall Strength
– Fortified lower back
– A high crossover to daily living

https://www.t-nation.com/training/complete-guide-to-zerchers

Adding in this lifts or even doing a program of only these 3 will make some great changes to your overall body composition.

If you plan on doing the latter option here is a suggestion:

– 3 days per week or train every other day
– Heavy/Light/Medium loading protocol*
– Rest 1-5min between sets
– Eat according to your goal (gain mass or lose fat etc)

*Heavy = <25 total reps at 85% 1RM +
*Light = 75 total reps at 50-65% 1RM
*Medium = 50 total reps at 70-80% 1RM

For example:

Day 1:
Heavy – Zecher Lift
Light – Renegade Row
Medium – Bottom Up Press

Day 2:
Heavy – Bottom Up Press
Light – Zecher Lift
Medium – Renegade Row

Day 3:
Heavy – Renegade Row
Light – Bottom Up Press
Medium – Zecher Lift

How you add these lifts in or plan them is up to you as there are a lot of different odd lifts to choose from, just remember to add weight where you can and that consistency and progression is the key to success.

Enjoy,
Ross

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All Bar One

Keeping things simple is always appealing, especially when it gets results too.
 
If you look back on this page you’ll find workouts using only Dumbbells, Kettlebells, Bodyweight and more, however there is little in the way of Barbell exclusive workouts, keeping this in mind that is what we shall look at today.
 
How can you use only a barbell (plus weight plates, obviously), to achieve a great workout and even make a ton of progress?
 
When I say just a bar, I mean just a bar. Not squat rack, squat pins nothing, just a bar and plates.
 
Easy, you have a few options:
 
– Complexes
– A1/A2 Jump Sets
– One Lift a Day
 
Let’s break down each with some examples for you.
 
Complexes –
 
A barbell complex is like any other, it’s a series of movements performed back-to-back with a set number of reps for each movement before moving on to the next.
 
You can have a little as 3 exercises or as many as 8, possibly more if you’re a sadist.
 
A nice one to try is as follows:
 
RDL, Power Clean, Press, FS, Row – 5-10 reps for each.
 
This can be done with progressively heavier weights to a top set, it can be done at the same weight for as many rounds as possible for time, the options are endless. A great method for stripping fat, improving cardio and slapping on some lean muscle.
 
Next up,
 
A1/A2 Jump Sets –
 
The classic pairing of two exercises is always good for helping shift some heavy poundages when performed in this way, this option is great if being big and strong is the goal.
 
It might look like this:
 
A1 – Deficit Snatch Grip DL – Rest 60 seconds
A2 – Floor Press – Rest 120 seconds
Repeat this sequence until desired sets/reps are hit, this could be 8×3, 5×5, 10×5
 
Depending on how many days per week you have to train you can alternate floor press with standing press and the deadlift with cleans etc.
 
Lastly we have the ever forgotten method known as…
 
One Lift a Day –
 
I’m sure you might be able to work this one out based on the name, it’s quite a good hint after all.
 
All you need do it pick one lift, just one and rep out for a solid 45min (this includes warm up as you can start off with some mobility then the bar and add weight to potentate until ready for working sets).
 
With this option you can either go for a high volume day, a high intensity day, a light pump day, the choices are yours depending on what you feel needs the most attention.
 
Here is an example of how you might structure a week:
 
1 – Snatch Grip Deadlift
2 – Press
3 – Row
4 – Off
5 – Clean
6 – Floor Press
7 – Off
 
Don’t forget old school exercises such was the bent press, side press, 2 hand any-how and other classics.
 
You can use any lift you choose of the the 45min block, this can even be skull crushers or curls if you fancy something like that. Its also worth noting that 45min is a guide, you could go for 30min or less if that’s all you have.
 
Each of the options above are easy on paper yet brutally hard when put in to practice, however that hard work will transfer in to progress and results, provided you give 100% and stick at it for longer than a week.
 
As a recommendation, wave the loading between Heavy-Light-Medium so that you can give you body some time to dissipate any accumulated fatigue. Go heavy as often as you can but don’t be afraid to have some easier workouts too.
 
Now the next time you find yourself in a pinch with only one a bar and some plates you’ll have some options.
 
Enjoy,
Ross

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