Jordan/Austin:
Do you guys have any recommendations for training with a barbell and bumpers while I wait for my backordered Rogue rack to arrive? It’ll probably take about a month.
AFAICT, the At-Home Template doesn’t offer this, based on the description.
Hello! You could adapt the At Home template for sure. You’d be doing the upper body and squat-type work as laid out, but you could do regular DLs with your bar.
Subbed. I’m right there with you. Barbell and 140kg worth of bumpers. Rogue equipment two weeks out. Mainly looking for squat substitutes, I feel like I know what to do otherwise.
The list is really endless. Effectively, you could sub in the loaded barbell or just the plates for any of the loaded movements in the At-Home Template, e.g. use a plate for the weighted push-up or plank, for example.
A brief, non-exhaustive list of things you could do:
Exercises:
Goblet squats with plates held at chest
Split squat or Bulgarian split squat with plates at chest or holding plates in hands
Overhead squat with plate held over head or barbell or barbell + weight
Split squat or Bulgarian split squat with barbell in front rack position
Front squats
Thrusters
Cowboy squats
Power Cleans
Muscle Cleans
Power Snatches
Muscle Snatches
Barbell Rows
Lever rows
Floor press
Clean and press
Clean and push Press
Deadlifts
Jefferson deadlifts
RDL
SLDL
Zercher squats
BB curls
Thanks. There’s exercises in your list I’d not heard of. Much appreciated.