I'm kind of new to weightlifting, and I'm training for the Army. The only gyms around here are the YMCA and Planet Fitness.
I have about 150 lbs of weights at home, which I deadlift with. To squat, should I use a backpack filled with weight, or clean and press the weight and work up that, the overhead press, and squat at the same time?
Currently I do:
Sunday: ASVAB Studying or Walking
Monday: Grease The Groove Push-Up and Sit-Up Ladders
Wednesday: ASVAB Studying or Walking
Thursday: Heavy Calisthenics
Saturday: Grease The Groove Push-Up and Sit-Up Ladders
For Heavy Calisthenics, As Few Sets As Possible
Chin-Ups W/ Boots: 3
Chin-Up Negatives W/Boots: 8
Pull-Up Negatives W/ Boots: 5
Push-Ups W/ 20 LB Weighted Vest: 30
Prisoner Squats: 20
Burpees W/ Weighted Vest: 25
Any suggestions? For background, I am 5' 8" and 220 lbs.