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What Lift Heavy Things (BW) program do you follow?

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  • What Lift Heavy Things (BW) program do you follow?

    i'm looking for a variety of weight training programs that i can do with body weight, a pull up bar, sandbag and maybe some small weights that i can throw in the corner when not in use. i really like doing PBF, but i want a little more variety. i want to roll a die on lifting days and follow whatever program i land on for that day.

    i've got three so far (all fairly similar)...so i'm looking for at least three more:

    1. Primal Blueprint Fitness
    2. Simple Fit
    3. Deck of cards (Ace=push ups, clubs=pull ups, diamonds=squats, spades=?)
    4.
    5.
    6.

    recommendations?
    http://www.marksdailyapple.com/forum/thread60178.html

  • #2
    I do convict conditioning and love it.
    Check out my primal blog: http://primalroar.posterous.com/

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    • #3
      I was doing a version of Leangains workout that I was able to piece together based on Martin's various posts. However, I recently purchased Visual Impact, by Rusty Moore. I have heard good things about it for some time. So, I am using it for my weight training regimen. So far, I like it, but haven't been at it long enough to fully evaluate the program. I plan on going through all 3 phases over the next six months.

      I also do sprints on a treadmill twice per week and daily walks of 3-5 miles.

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      • #4
        JUST started a post on this! BODYROCK.tv | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv is an awesome addition to PBF, simplefit, Al Kavadlo's stuff, etc. I too like to keep things varied and what rocks about bodyrock.tv is that she puts up new bodyweight (sometimes w/ sandbags) workouts often (almost daily I think!) Pretty sweet. Lots of interval stuff/HIIT and fits perfectly w/ the other 'primal' kinds of workout stuff. I get bored quickly, and am just loving this as the workouts are ALWAYS different.



        Convict conditioning seems awesome to me too--just don't have the money for that atm...
        My Before/After Pics
        Are you new here? Be sure to check these links FIRST, before reading anything on the forum! Succeed & PB 101

        "I am a work in progress." -Ani DiFranco

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        • #5
          Spades--overhead press or handstands??
          My Before/After Pics
          Are you new here? Be sure to check these links FIRST, before reading anything on the forum! Succeed & PB 101

          "I am a work in progress." -Ani DiFranco

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          • #6
            The Daily Fitness Solution Blog may give you some workouts.

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            • #7
              Building the Gymnastic Body (Sommer). Check out GymnasticBodies.com • Index page
              Are you a college student, trying to navigate college while being Primal? Do you know any other PB college students on a tight budget? Heck, for that matter, are YOU trying to live Primal on a budget? Enroll at Primal University!

              For after all what is man in nature? A nothing in relation to infinity, all in relation to nothing, a central point between nothing and all and infinitely far from understanding either.
              -- Blaise Pascal

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              • #8
                It seems like you have the bodyweight side of things covered, but Grok would have need to manipulate things other than himself! I would put my vote towards some sort of high-intensity, low rep workout using awkward objects like rocks, sandbags, tyres etc. Also, if you have access, one of the best workouts I have had was after a recent cyclone when one of our trees was damaged. I decided I was going to remove it, so over 2 and a half days (we had no power and I was bored) I chopped down the tree, chopped out the roots, removed the stump, then proceeded to throw it around the yard and do some squats etc. Another thing I'm planning to try soon is drive down to a park or vacant land with some friends and push my car around for a day haha. I think of it as if Grok managed to down a large bull or bear and decided he wanted to take it back to camp

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                • #9
                  Hate to be a party pooper, but wouldn't it be better to put together a structured program to actually target your weak areas and build on strengths, with some measurable outcomes to aid in motivation? If you know all of those programs, surely you can put together a 3 or 4 x week program on your own - a few bad rolls of the dice and you'd wind up neglecting stuff or overworking other stuff.
                  If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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                  • #10
                    Perfect timing - I've just released the Sandbag Fitness Training Manual. A 68 page training guide that includes an 8 week training programme. And I'm currently offering it for free.

                    Sandbag Fitness: Free Ebook
                    Sandbag Training For MMA & Combat Sports
                    Sandbag Training Guide on Kindle
                    The Complete Guide To Sandbag Training
                    Brute Force Sandbags
                    www.facebook.com/sandbagfitness
                    http://fitedia.com/ - Health and Fitness eBooks, video, audio and workshops

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                    • #11
                      Originally posted by Coach Palfrey View Post
                      Perfect timing - I've just released the Sandbag Fitness Training Manual. A 68 page training guide that includes an 8 week training programme. And I'm currently offering it for free.

                      Sandbag Fitness: Free Ebook
                      Sweet! Was just checking your site the other day...Thanks for sharing!!!
                      My Before/After Pics
                      Are you new here? Be sure to check these links FIRST, before reading anything on the forum! Succeed & PB 101

                      "I am a work in progress." -Ani DiFranco

                      Comment


                      • #12
                        thanks for the tips everyone. if this works out i'll post what i put together.

                        Originally posted by tfarny
                        Hate to be a party pooper, but wouldn't it be better to put together a structured program to actually target your weak areas and build on strengths, with some measurable outcomes to aid in motivation? If you know all of those programs, surely you can put together a 3 or 4 x week program on your own - a few bad rolls of the dice and you'd wind up neglecting stuff or overworking other stuff.
                        this actually is a concern of mine. and, truth be told, i may forgo the dice thing all together and just a combo of lift days that hits all my needs. it's really just the variety that i'm after. i like hitting new numbers and progressing and everything, but not as much as i like the idea of coming home from work and still not knowing what my workout is going to be.


                        Originally posted by Coach Palfrey View Post
                        Perfect timing - I've just released the Sandbag Fitness Training Manual. A 68 page training guide that includes an 8 week training programme. And I'm currently offering it for free.

                        Sandbag Fitness: Free Ebook
                        Thanks, Coach.
                        http://www.marksdailyapple.com/forum/thread60178.html

                        Comment


                        • #13
                          Never Gymless by rosstraining.com is a good read... good progressions and some programs to follow. Personally, I'd read it and come up with your own program based on your goals.

                          Why do you want to focus on only bodyweight stuff... there are low cost, low space taking options to add resistance. Iron woody bands, weight vests, sandbags, a nice steep hill for sprints, etc. You don't need a world class gym to build a world class athlete.

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                          • #14
                            Originally posted by arthurb999 View Post
                            Why do you want to focus on only bodyweight stuff... there are low cost, low space taking options to add resistance. Iron woody bands, weight vests, sandbags, a nice steep hill for sprints, etc. You don't need a world class gym to build a world class athlete.
                            it's not that i want to focus on only bodyweight stuff...it's that i'm looking for more at-home type workouts instead of programs that require going to a gym or unloading tons of money like starting strength or stronglifts. i made a sandbag and weighted back pack already, scored a power tower, and live near all kinds of sprinting options (except the beach)...rings and other equipment will be next.
                            http://www.marksdailyapple.com/forum/thread60178.html

                            Comment


                            • #15
                              Then you're golden.

                              A simple program like:

                              Mon - Sandbag thrusters, ring dips, bw rows, core work
                              Wed - hill sprints
                              Fri - Progress on bw - squat, pushups, pullup, hspu (for example squat - bw, split, pistol, weighted pistols, pistol squat box jump, etc)

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