Straight to the Bar

All Things Strength


Weekly Round-Up : Too Many Boxes, Hindu Squats And Dead Bugs
Written By : Scott Bird

After a few unusually (but pleasingly) busy weeks it seems like an appropriate time to switch back to a weekly workout summary, plus sporadic posts as other things appear. Unfortunately that means that the magical 500th blog post may be some time in coming, but there you have it.
For starters, here’s a look at the past week.
It’s in there somewhere
Garage gymWith the house renovations now in full swing, I’ve moved a lot more stuff into the garage so there’s enough room to do them. Unfortunately this makes getting to the rack somewhat awkward, but it’s in there somewhere. If you’ve ever wondered just how small a garage gym can get, here’s your answer.
This has meant two things. Firstly, everything that involves the iron also involves the rack. There simply isn’t room for anything else. Deadlifts are back to extremely low rack pulls (off the bottom pins), and all squats are box squats using the bench (slightly above parallel).
Secondly, as it’s a frustrating climb around the outside of the rack just to put plates on the bar, many workouts have been of the bodyweight variety. This never feels like a ‘second best’ option; as long as there’s a bit of iron being thrown around as well. More like a combined cardio/strength workout, or a GPP session.
From next week I’ll note exact sets/reps for the bodyweight stuff, but it’s pretty similar to the routine I did some time ago whilst travelling.
Return to a mixed diet
Publicly giving up/restarting coffee drinking is only part of a much larger dietary change – removal of everything from my ‘banned’ list. I tend to avoid things that are obviously unhealthy anyway, and removing the restrictions simply means I’m not tempted to have something despite knowing I shouldn’t. It doesn’t mean I’m turning into Dave Tate.
If you’re looking for a couple of articles to keep you going over the weekend, try these.
Core Training for Smart Folks
Mike Robertson
Activate the abs and glutes with an interesting range of lower body exercises.
Understanding Supplemental Exercises: The Deadlift
Mike Robertson
A superb look at identifying weak points in your deadlift, and picking the appropriate supplemental exercises to correct them.
Now, time to wade through those boxes again… deadlifts await.

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.



NB : if you love talking about strength-training as much as I do, you might also like to check out the weekly newsletter (there's also a daily version available). A regular dose of fitness-focussed discussions, absolutely free.


What's This?

Straight to the Bar is the online home of fitness enthusiast Scott Bird, and looks at the many training approaches, essential techniques, uncommon exercises and superb equipment to help you become as strong as humanly possible. In short, this site is the home of all things strength.

images of strength

'Napalm' Jedd Johnson.
Want to see (and learn) more Feats of Strength like this? Dive in.

Just Joined Us? Try These.

There are some incredible writers on the team here. To give you an idea, check these out :

If you enjoyed these, check out the complete ‘Best Of Straight to the Bar‘ list. Fantastic.

setting up a home gym?

If you’re getting ready to put together a solid Home Gym (fantastic thing), here’s how.

For more, swing by the full guide. Absolutely free.

And of course, you’ll find everything you need over in the SttB Strength Store. Massive range.

Ever Tried Kettlebells?

If you’ve seen people using them but never taken the plunge yourself, here are the ones I use personally. You can also pick up a book/DVD/course if you want to learn how to put them to work.

Ready To Learn Even More?

I love learning new skills, and the many seminars & workshops available are a great way to do that. If you’re looking for a specific type of workshop nearby, check out the ones on Dragon Door. Great mix of kettlebell and calisthenics-based offerings.

The Precision Nutrition Certification Program

The Precision Nutrition Certification Program

The Precision Nutrition Certification Program.

If you’re a fitness professional and love the Precision Nutrition approach, check out their certification offering. To say it’s comprehensive is an understatement.

Wherever You Are, We Are.

In addition to the main site, you can share your strength-training passion with a like-minded community on :

Wherever you like to hang out, get your regular dose of strength. Straight to the Bar.

Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via Twitter, Facebook and the various networks listed in the sidebar.
Drawing of Scott Andrew Bird performing a deadlift. Artwork by Vince Palko.