Even though I own an adjustable bench, it rarely gets used. There was a day when I used it all the time. For a variety of reasons, it acts as a weight stand more than anything else now.
Several years ago, I was performing single-arm military presses while sitting on the bench. At one point, my left arm must have moved too far back and the momentum of an 85 pound weight pulled my left arm out of my shoulder. Long story short, I had to go through nine months of physical therapy and orthopedic surgeon visits. Today I would say that my left shoulder is 90%. I am extremely cognizant of keeping my shoulder protected now. There are a few things I have done to protect, and strengthen, my shoulders:
- Increased my pulling:pushing ratio. My routines typically are now around a 3:1 ratio of pulling to pushing. When I first started lifting, 6 years ago, I did very little pulling work.
- More push-ups. I used to think push-ups were too easy to be effective. I’ve since learned that they can not only be an integral part of my training, but also do a lot to strengthen shoulders and promote healthy mobility.
- Floor presses. In the last three years, I have done a set of traditional bench presses exactly one time. I have grown to love neutral grip floor presses.
I currently perform single-arm, neutral grip floor presses. I have found this to be much easier (for lack of a better term) than two-arm presses. When I was doing two-arm presses, I found it difficult to get both PowerBlocks in position. I had to build a “platform” out of sandbag that I could rest one of the Powerblocks on. I then got on the floor, put the first Powerblock on my thigh, and then would grab the second, elevated Powerblock and shimmy it onto my other thigh. By doing single-arm presses, I’m able to use both arms to get the weight into and out-of position.
The single-arm press also forces me to use more core muscles for balance. I have a pretty strong core, but from what I’ve read it seems that people with weaker cores will often experience soreness in the obliques after performing single-arm presses, due to the need to use your core to keep stabilized.
After I complete my warm-up and stretching work, I start with a 50lb weight at 10 reps. I then move to 60lbs for 8, 70lbs for 6, and 80lbs for 4. I typically don’t time myself between these warm-up sets. When I have timed it, I find I usually rest for around 45 seconds to a minute. I then move into my workout with a 90lb weight. I perform 5 sets, with 90 seconds rest in between each set. I aim for 10 reps in each set and have been falling short in the last few sets by anywhere from 2-4 reps. Once I’m able to do 5×10, I’ll need to increase the weight. As of now, I don’t have the Big Block kit for my Powerblocks, which will take the weight in each block up to 130lbs. Fortunately for my training, but not my bank account, I’ll likely be needing the extension in the next month or so.
As a side-note, I’ve tried playing around with sandbag floor presses, but found the bags and weight to be too awkward. With 300lbs of sand at my disposal, I had hoped that sandbags would be an easy way to progress without having to invest in additional equipment. However, the bags I use allow for too much movement and shifting of sand.
Living in Boston has a lot of positives. But it also means a lot less living space. While I love being able to walk or bike to nearly everything I need, the one part of my life I don’t outsource is my gym. It seems crazy, even to me. There are probably half a dozen options within three miles of my place. I’ve even been a member of four different gyms at different points since graduating from college. However, I always come back to the home gym.
I love being able to train when I want to train, listen to what I want to listen to, and most importantly, to avoid the distractions of a commercial gym. I can sweat, grunt, and sometimes collapse on the floor. After a particularly draining day of squats I laid down on the floor thinking I was going to die. Thirty minutes later I woke up in a pool of my own sweat. Try doing that at Planet Fitness.
There’s also something about the inherent challenge of limited space and equipment that motivates me even more. It has forced me to make very deliberate and well-thought out purchases. I literally don’t have the room for mistake purchases. My current workout room, which I also share with my wife’s dresser and clothes, is about the size of a large bathroom. It also has a sloped roof. Did I mention that it doubles as my wife’s walk-in closet?
All of this means that I haven’t been able to equip myself with things such as a squat rack or olympic weights. Instead, I have 300+ pounds of sand, two 90 pound power blocks, a pull-up/dip station, a TRX system, a 40lb vest, and an adjustable bench. Other than foam rollers and some bands, that’s all I have. Over the years I have tried a lot of different movements, most of which didn’t stick, but many have become a staple.
For the last few months I’ve been keeping things very simple. No complicated rep schemes, no super-setting, no metcon. I was inspired by Dan John to break it down to the most fundamental movements. Four to five days a week I perform 30 minutes of warm-ups and soft-tissue work, followed by a single lift. I start out light and work through 4-6 sets before I “start” the lift. I then attempt to do five sets of 10. Once I reach that point, I up the weight and start all over again. The movements I perform are:
- Floor Press
- Overhead Press
Over the next few weeks I’ll walk through each of these movements. My focus will not be on the value of each (hopefully that goes without saying) or the technique. I’ll focus on the equipment I have found most useful, limitations, and how you can build a very efficient home gym that will blow away any Bowflex, Nordicflex, P90X, or any other infomericalX system.