Yo Bro

If I weren't doing the routine I'm currently doing (Squat, clean & Olympic Press) what the fuck would I be doing?
Well, I'd do some lifts that I really enjoy.
Those lifts are:
The incline press, the T-bar row and the squat.
To you bros out there that don't plan on competing in anything and simply lift for recreation, these lifts cover pretty much the trifecta of qualities gym rats desire: aesthetics, a pump and respect in the gym.

The Incline Press:
The incline press distributes the weight throughout the shoulders and chest, as opposed to the flat bench, with uses mostly the pecs to drive the weight up.
(Of course this is a generalization-- the triceps, front delts, upper back and legs also drive the weight, but for all intents and purposes, the flat bench is a "pectoral dominant" lift.)
Personally, I like to use the same grip I use on overhead press (shoulder width), which spares the shoulder joint and puts a lot of stress on the triceps.
Bill Starr is a big fan of the incline bench, and actually had it in the original "Strong Shall Survive" routine, but the paucity of incline benches in high school football training facilities forced him to alter the routine to feature the flat bench as the primary pushing exercise.

The T-Bar Row:
I'm not talking about the machine.
I've never used one and don't ever plan on doing so.
I'm talking about the barbell-in-the-corner/grappler T-bar row.
The T-bar is pretty much the exact opposite of the incline press in terms of pushing/pulling, which will keep things balanced.
I'm sure someone out there is crying about chinups/pullups, but take a look at guys doing chins with huge weights-- they're not very big.
Now, look at a (lean) powerlifter-- they're usually pretty dense motherfuckers.
Normally I recommend singles and working to max lifts, but rows are an accessory lifts and nothing more. Going for a 1RM T-bar row would just make you look like a jackass... so don't do it.
Sets of 3 and up are usually pretty good.
Strip sets are pretty effective with the T-bar row-- do a set, take a plate off, do another set, take another plate off and so on until there are no more plates.

The Squat:
Nobody respects a "Captain Upperbody."
Enough said.
Back or front, or both. It doesn't matter, just take it to full depth.
Reps: whatever you feel like. Maybe try max effort front squats followed by a high rep set of back squats.
Don't do the opposite-- high rep front squats aren't that great. Your upper back fatigues and rounds over before your legs are taxed.
You could cycle max effort front and back squats or just do one variation.


As far as frequency goes, just do what you feel like. For some that's 3 days a week, others that's every other day and for some people that is every single day.

Overtraining

My face when I read about "overtraining."

 Here's an Anthony Ditillo article that was mentioned the Pendlay's forums.

http://ditillo2.blogspot.com/2009/09/strenght-training-without-drugs-anthony.html

I had read it before, but it's always interesting to reread Ditillo's stuff.

The best line in the entire article is:

" I am NOT going to tell you a fairy tale about 5 sets of this and 3 sets of that..."

Yes, overtraining is make believe.

Deal With It 5: Nothing but a Barbell

Let's entertain the "YO, YOU'RE STUCK ON A FUCKING ISLAND WITH NOTHING BUT A BARBELL-- WHAT DO YOU DO?!" scenario.


You paint a fucking face with your own blood on the plates and then proceed to lift them.
But instead of an innocuous-looking face à la "Wilson" from Castaway, draw something more like this:

Now that your barbell is decorated with demon pictures, you must decide how you're going to lift it.
This scenario precludes normal back squatting, so that's out. You could deadlift a lot, but that would probably end pretty quickly, seeing as how fast the low back fatigues.
You could squat clean the bar and then do front squats but most people can't squat clean (or power clean) enough weight to make a challenging front squat.

Personally, I'd go with the Zercher squat. I've done them and they're pretty fun. You can't handle as much weight as you can in the traditional back squat or deadlift, but they compliment both lifts well.


If you don't know how to do them watch this video:

Notice his depth-- most people just tap the top of their thighs with the bar, cutting the range of motion off. This guy goes all the way down. That's my preferred method of performing Zerchers (as with any squat.)
And yes, they are painful at first, but you'll just have to deal with it.

Dr. Steve Brule agrees.

So, you've got what equates to a squat and a pull: the Zercher squat. Your back must isometrically contract to hold the weight, and that's on top of the deadlift to start each set (or each rep, if you prefer that method. [I know what I said about high volume deads, but in this case, due to the leveages of the lift, the percentage of your deadlift 1RM being used will be within a manageable range.] )

Now, you could do nothing but zercher squats, but why not make things more interesting with an upper body-centric lift?
You could clean and press/push press/etc if you knew how to clean.
If you do "football cleans" (bar lifted and then purposefully bounced off thighs, legs shoot out into sumo stance, bar is caught with wrists and back is bent back under the weight) then you have no business attempting any technical lift.

So, what do you do if you can't clean the weight?
Floor press, that's what.
I don't think I need to explain this lift.
I'd use a medium grip keep the reps low.

Personally, I'd probably go with the "belly toss bridge press."
You're probably wondering what the fuck that is.

Essentially, it's a "hip thrust" to a floor press.
Here's a description from OldtimeStrongman.com

    "The 'bridge press' was an early precursor to the modern bench press. In this case though, no  bench required and the bar began on the abdomen and was heaved to begin the lift. The lift         was also aptly referred to at times as "the belly toss." 
 
This is not something I'd do in a gym.
Ever.
But remember, we're on an island with a barbell, and if boredom sets in you might go insane and jump off a cliff or let the seagulls eat you alive.
Think of it like a horizontal clean and press.
Your hips and low back throw the weight up while your upper body press the weight.
I know many "old time" lifters would do this in the true bridge position, but I'm sure as fuck not going to throw several hundred pounds over me while balancing on my head.
That's just stupid.


Both of these lifts look extremely applicable to wrestlers.
I haven't ever wrested, (or practiced any combat sports, for that matter) but I do know that the hips and the ability to hold an opponent are very important, both of these are accomplished with the zercher squat and the bridge press.

These would work with a barbell, a sandbag or maybe even a keg.
Even if these lifts never become an integral part of your training, give them a try, if only to see what it would be like to not have a lot of the equipment you might currently use.