Home gym with just a barbell and some plates

[ricpestana]

Hi

I've been training in a gym but recently I bought a barbell and some metal and rubber plates and want to do the training at home. I don't have a bench or a squat rack. I do intend to buy them later but i want to start doing a proper strength training right away while i find the best deal for that equipment. I really want to do the standard beginner starting strength program: squats, deadlifts, bench, press and power cleans. To do a press I can do a clean and put the bar on my shoulders. But of course i can't do a bench press and a back squat without a rack. Doing front squats are an option but i know i won't use as much muscle mass as i would on a back squat. What is your opinion on hack squats? If i do them and also front squats is this a good option for building general strength? Are weighted pushups and the press a good training for upper body strength?

My weight is around 94kg, height 1,85m.
Deadlift 1rep max = 140Kg
Back squat 5 reps with 80kg
Bench press 5 reps with 70kg
Press 1 rep max 45kg
Cleans, i actually never trained them properly. I want to start doing that.

Thanks.

PS. I'm also thinking of getting a pull-up bar in the future.

[drcube]

I started with just a bar and weights, using sawhorses and the rails on my deck as squat stands. I just squatted, pressed and deadlifted until I bought a rack and bench. But I started as a rank novice, and now I couldn't imagine using sawhorses with "real" weight. If you've been training awhile, so that there is significant weight on the bar, you should buy a rack and bench, pronto. I got my rack for $250 on craigslist.

As you know, you can't do the program with front squats and pushups. If a craigslist rack is too expensive for you, try your carpentry skills and make a wooden rack and bench. I wouldn't trust those long term, but they should get you through a few months while you're saving for decent equipment. Or, you know, keep going to the gym until your home gym is fully equipped.

[Nick Klemetson]

The Clean and Press will be your friend. If I could only choose one exercise to do the rest of my life, it would be that.