If all you've got is a barbell, then do clean and press and front squat.
Here's a copy of Dan John's From the Ground Up, a beginner's guide to olympic lifting. Yeah I know I'm not goosestepping to the Starting Strength crowd here, but all you've got is 50 kg of weight and a barbell.
The program looks like this
Code:
I know this is an old thread, but this is just to give you some ideas in case you never got the bench and squat rack. Dan John is part of the "lifting clergy" after all. Outside of some of the more dubious Dragondoor endorsements he's still a good resource.
Here's a copy of Dan John's From the Ground Up, a beginner's guide to olympic lifting. Yeah I know I'm not goosestepping to the Starting Strength crowd here, but all you've got is 50 kg of weight and a barbell.
The program looks like this
Code:
Code:
The "Rapid Ascent" Program
Three Days a Week in the Weightroom:
Power Clean
8-6-4 reps
Military Press
8-6-4 reps
Front Squat
8-6-4 reps
Increase weight when you get all the reps!I know this is an old thread, but this is just to give you some ideas in case you never got the bench and squat rack. Dan John is part of the "lifting clergy" after all. Outside of some of the more dubious Dragondoor endorsements he's still a good resource.
“I have a very simple rule when it comes to management: hire the best people from your competitors, pay them more than they were earning, and give them bonuses and incentives based on their performance. That’s how you build a first-class operation.”
― Donald J. Trump
If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.