Looking for game changing exercises.
I would like some advice here guys or some ideas , if possible .
I have been trying for around 8 years or maybe more.
I weigh 15 stone 10 99kg and I am fairly overweight at least 40-50lb
at 5 feet 6 inches tall. I can maintain my strength quite well as I drop in weight.
I am 32 years old
Strength not too sure haven’t lifted in heavy in a little while.
But deadlift at best 215kg probably a bit stronger really 225/230kg maybe at my best.
Trap bar deadlift 240 -245kg . i could easily still pull 200kg , as I have been using offset dumbells a 46kg and a 61kg and the 61kg and a 90kg.
Bench 120kg x2 ? I could use the 50kg thick at the gym for a set of 5 . so quite poor I am better at about mid way weak at the chest.
Although I have done a lot of chest isolation work lately and lots of pushups from many different angles.
Overhead press at best 92.5kg much much lower now could probably do 75kg if I really tried.
My good exercise is the snatch and clean pull to sternum and above
140kg for sets of 3 for snatch pull
Clean pulls lower to belt and slighlty above 180kg but 160kg fairly consistently.
I give a fairly high percentage of lowish deadlift airtime.
Squat was probably around 200kg to parallel managed 180kg x10 to parallel level.
Front Squat is quite poor at around 130kg gave up due to a persistent elbow issue, which affected my overhead supports badly in a powerrack.
Broad jump was around 2.40m at best fairly strictly. I injured myself several times using wood to do these . I have mats now though.
It is not my only goal but I would like to achieve it and 3m standing broad jump or at least getting towards that.
I am looking for real game changing exercises that I might be able to incorporate. I haven’t really tried the glute raise /bridge with a barbell . Has anyone here got good results from it. I don’t want to try running or sprinting just yet.
Also does anyone know how to not get slight ab strains /sore abs after plyos , I feel perhaps my core is quite weak.
Also I feel I have gained a fair amount of hand strength lately from using dexterity balls/chinese meditation balls, so I may not have to rely on straps as much.
I have a bike , trx 3 dumbbells with appreciable weight , a trampoline , skipping rope, matting not barbell at the moment . I can make a makeshift platfrom to jump onto.
I have a bullworker , chest expanders (hard and easy) , bending metal , chin up bar, ab wheels (which I can no longer do) and a harder powertwister…
I have a 55kg concrete bucket that can be used for swings, I no longer do these though.