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Limited Barbell Access
I'm looking to start the standard power lifting program of squats, deadlifts, press, bench and rows/cleans. I have to travel to remote locations for work and only have access to dumb bells during this time. I can use a proper rack when I'm at home.
I want to get on a good strength training program despite not having a squat rack all the time. I'll stick to rack when I'm at home, but what should I do when I'm traveling?
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Whenever I travel, I do a combination of bodyweight and dumbbell stuff. Usually I'll do something like push-ups, dumbbell OHPs, dumbbell rows, and curls for upper body, and stiff-leg deadlifts and goblet or split squats for lower body. It's not ideal for an aspiring powerlifter, but it keeps me in shape.
EDIT: If I had access to a pull-up bar, I'd do that as well, but usually I don't.
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So if the standard workouts are:
A
Squat
Bench Press
Deadlift
B
Squat
Press
Power clean/Rows
Could I now make it:
Goblet Squat
Floor DB Press
???? (Deadlift sub)
Goblet Squat
1 armed DB shoulder press
1 armed DB row
I'm not sure what I should use instead of dead lifts.
Because I'm a beginner, I think I could still get some good gains from DB training. I don't think a more advanced power lifter could use DB's as effectively as a noob. I've got a door mounted chin/pull-up bar that I take with me.
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Goblet squat, 20
or
Sumo squat (dumbbell between legs, heavier than for goblet), 20
Pushups (vary width of hands, elevate feet, etc), 20
or
Press, 5
Heaves (chinups, pullups, whatever), 5
or
Bent-Over Row, 10
Hip hinge (bell at chest, just hinge at the hips as for top half of deadlift), 10
or
Dumbbell snatches, 5
Choose one each squat, push, pull and hip hinge. Do 1-5 rounds as time and energy allow. Pushups can be made easier by elevating the hands, harder by elevating the feet. Heaves can be made harder with a wider grip or putting a dumbbell between your feet. Find a variation of these you can do for the target reps.
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The last time I was on travel, I just ran it like an upper/lower split:
A
Push-ups 5xF
Dumbbell Row 5x10
Dumbbell OHP 10x3
Curls 5x10
B
Split Squat 5x5
Goblet Squat 5x15-20
Dumbbell Stiff-Leg Deadlift 5x10
Sit-ups 5xF
Days were just alternated. I use higher volume because with the dumbbell set I have, I can either make one "big" dumbbell with 65 lbs resistance, or two "small" dumbbells with 55 lbs resistance each (110 lbs total). Most of the movements are done with the 65 lb "big" dumbbell, which isn't very much resistance, so I do higher volume. The split squats and stiff-leg deadlifts are done with the pair of 55s. I do low volume on the split squats because I think they're quite challenging (if only because it's hard to stay balanced), and higher volume on SLDLs because 110 isn't that much if you've been deadlifting for a while. If I had more options with my dumbbell set, I'd do a more standard SS-style split.
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