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Thread: Garage training

  1. #1
    Wannabebig Member
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    Garage training

    Hello all,

    Returning to the iron game after a year's or so hiatus. Current stats: 5'10, 185 lbs, not sure what my best lifts are after being out of it for so long.

    Goal is pure and simple: bulk to 200 in about 6 month's time.

    Due to work and family demands, the only equipment I've been able to secure is a 7' olympic barbell with 300 lbs worth of plates, and a dip/chin station. They're set up in my garage along with a carpet and a pair of sawhorses to facilitate loading the barbell.

    Fooling around a bit, I've found I'm able to do about 250 lbs for 3-4 reps in the deadlift, can work about 9-10 pull-ups, 3x10 at bodyweight for dips, and 100 lbs for 10 reps in the overhead press.

    I'm aware that it would be better if I could squat; however, there is simply no room in the budget, or the garage (due to New England weather we have to keep our cars inside) for a squat rack. Doing some reading, I'm told the deadlift is an ok substitute, and my leverages seem to be better suited to it anyway.

    At the moment I'm not exactly sure how to set up a training regimen. I've played around a bit, centering things on the deadlift and press. If anyone has any ideas/hints/suggestions on setting up a routine with such limited equipment, I'd appreciate it. Thanks!

    -cope-
    Pass me the spit cup!

  2. #2
    Senior Member
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    Sounds like you have a decent setup/plan. I would say 15 lbs in 6 months will be really easy so I would shorten the amount of time. For the squats issue maybe use the horses to load the weight and just do lighter sets...just keep it safe. Also you can dof ront squats. Good luck man

  3. #3
    Iron4Life
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    Copenhagen.. welcome aboard WBB...
    Don't let NE Winters give you an excuse not to Squat!!! I live in NE and never put my vehicles in the garage..
    If you have room for sawhorses, then you have room for a squat rack..
    And you can spend about $20 at Home Depot for the wood..
    Otherwise, with the right diet, you should have everything you need to bulk to 200 (with the squats)..

    Good luck..
    Keep lifting heavy, eating right and resting enough...
    Last edited by Bob; 08-21-2006 at 02:06 PM.

  4. #4
    Senior Member Sensei's Avatar
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    A squat rack and some more weight would be nice, but it sounds like you got just about all you need...

    Here's one way you could split things:
    Day #1: DL, Chins, Press

    Day #2: Cleans/High Pull, Rows, Dips

    Day #3: Lunges, RDL, Floor Press

    Other exercises: curls (egads!), skull crushers, sumo DLs, platform DLs, Bulgarian split squat, Zercher squats, bent press, shrugs, snatch, push press, t-bar rows (w. barbell end wedged in corner), landmines (w. barbell wedged in corner), ab roller (w. loaded barbell), etc.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  5. #5
    Go Heels! MixmasterNash's Avatar
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    I have a similar setup and I'm seriously thinking about this.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  6. #6
    Senior Member Sensei's Avatar
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    $129 + Free Freight!!!! Lordy, I might have to beg my wife to let me get that!!!
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  7. #7
    Wannabebig Member
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    Thanks for the suggestions, all. Sensei, I'll give your recommendations a shot; think I'll replace the lunges with the zerchers (had totally forgotten about those ).

    MixMasterNash, thanks for that link. I'll definitely give that rack some consideration!

    -cope-
    Pass me the spit cup!

  8. #8
    Senior Member Anthony's Avatar
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    I'd leave the lunges!!
    Facebook - BW166 SQ585 BP405 DL660 CL310

  9. #9
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by Anthony
    I'd leave the lunges!!
    Why is that, Anth?
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
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  10. #10
    Senior Member Anthony's Avatar
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    Single-leg work helps promote balance between all the interacting muscles in the leg which will help prevent injury down the road. Not to mention it's rare in life (especially for athletes) to do something with both feet firmly planted shoulder width apart ...
    Facebook - BW166 SQ585 BP405 DL660 CL310

  11. #11
    Grammar Nazi BG5150's Avatar
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    My bad. I thought you posted "Leave out the lunges".

    That'll teach me to read a little more closely.

    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  12. #12
    Senior Member Eszekial's Avatar
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    Make an investment in a weighted belt, for weighted dips and pull-ups.

    One of the best investments i've made in my training regime.
    Eszekial's Journal
    Age:20
    Height: 6'1
    Weight: 200
    Body Fat: 12%
    Bench: 265x3
    ATFSquat: 315x3
    Dead: 275x3

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