One of My Favorite Workouts

Having fun in the outdoor training section here at Dino Headquarters. My workouts look a lot like the one I'm describing in today's Blog post. The weights are lighter, of course, because I'm 20 years older - but everything else is pretty much the same.

Hail to the Dinosaurs!

One of my favorite workouts is also -
can you believe it? - one of the simplest.

It's an ultra-abbreviated workout that
features a single exercise: the clean and

I used to do it down in the basement of
the original Dinosaur Dungeon.

I used an old-fashioned, "exercise" style
barbell with iron plates.

An "exercise" barbell being the kind that
the York Barbell Co. sold for so many grand
and glorious years - a 1 1/16 inch thick bar
and iron plates sized to fit the bar.

The bar was six feet long.

In other words, NOT an Olympic barbell.

And i really had no choice in the matter.

The ceiling was so low that I couldn't do
an overhead lift with an Olympic barbell
loaded with 45 pound plates.

So I used the exercise barbell and the
smaller iron plates - and loaded it with
25s, 10s, 5s and 2 1/2s.

And for the record, it wasn't even a
real barbell. It was a six-foot length
of cold-rolled steel that I bought from
a local steel supply company.

I used some heavy duty dumbbell collars
from IronMind to make inside and outside
collars to hold the plates on the bar.

It was the same barbell I described in
chapter 25 ("An Island Gym") in
Strength, Muscle and Power.

I used two short lengths of 2 x 8 inch
board to position the barbell for lift-off.

That raised the bar to the same height
as if I had been using 45 pound plates.

The boards also helped protect the
concrete floor.

Of course, I always lowered the bar -
I never dropped it. Dropping iron plates
on a concrete floor is not a good idea.

That sounds too old-fashioned to work -
but remember, John Davis trained with
an exercise barbell in the basement of a
church in Brooklyn - back when he was
winning World and Olympic championships.

And Clyde Emrich trained with an exercise
barbell in his parents' basement - and
ended up setting a World record in the
clean and jerk.

So there's good precedent for basic and
simple - although, of course, if you have
an Olympic barbell, that's fine, too.

Anyhow, I did the following workout:

Clean and Press

120 x 1

140 x 1

160 x 1

180 x 1

200 x 1

220 x 1

240 x 1

250 x 1

260 x 1

270 x 1

And on a good day, I added:

275 x 1

That was in my early 40's - at a bodyweight
of 225 pounds - so I thought the program
worked pretty well.

It was actually a pretty complete workout -
but I alternated the clean and press work-
out with a workout where I did nothing but
bottom position squats - once again starting
light and working my way up to my top
weight for the day.

I trained three days per week, going back
and forth between the two workouts.

That's about as simple as it gets - but it
worked great.

As always, thanks for reading and have a
great day. If you train today, make it a
good one!

Yours in strength,

Brooks Kubik

P.S. A couple of years ago I wrote a complete
guide to the military press - with a detailed
series of progressive workouts that will help
you build some serious pressing power.

You can grab it right here in your choice of
hard-copy, Kindle or PDF editions:




P.S. 2. My other books and courses are
right here at Dino Headquarters - including
links to my PDF courses and my Kindle

Hard-copy and PDF


P.S. 3. Thought for the Day:

"It's amazing what you can do with an
old-fashioned barbell and plenty of

- Brooks Kubik

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Brooks Kubik's Kindle Books

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