I've created quite a few threads that deal with importance of the mind. The mind is the most important asset we have, it cannot be overestimated how important it's development is. But to be in the best position to work on the mind one has to be in the best physical condition possible. This thread is dedicated to the development and conditioning of the body. As duty calls me this is going to be my last thread for a while. So let's make it good! On to the meat and potatoes.
I use free weights almost exclusively. Here is my list:
Power Rack (cage),
it'll keep you safe when working out alone, and it can be customized to be almost all you need.
Good bb (barbell),
Eleiko is the best there is if you can afford it, but Texas power bar will do fine, get 28mm for best all around use
bumper plates if you train in garage or basement, your concrete floor will thank you
use them like dumbbells as well, they can do anything db can do and much more, using them in bottom up position will make your grip bearlike It's best investment for the money.
That's it for the basics. That's all you need to become a beast.
Nice stuff to have:
Chains, thick bars, dipping belt, head harness, log bar, trap bar, gymnastic rings, thick rope, sand bag, barrel, big stones, grip machine, glute-ham machine, few other things.
I do compounds as they are the most natural movements and involve stabilizers and all body's functionality.
Squat all variants (back, front, overhead), deadlift all variants, military press, clean, snatch, jerk, pull-ups, chin-ups, dips, bent over row, bent press, side press, farmers walk, rope climbing, heavy object pulling/pushing, sandbag/stone/barrel/log lifting, swing etc, full contact twist, shovel lift etc.
Some valuable movements:
Shrug (Hise, overhead), good morning, one arm deadlift, glute-ham raise, log bar press, high pull, standing bb curl, pullover etc
These lists are by no means comprehensive, feel free to add what I forgot or overlooked.
Grip is too important to not mention it.
Best grip equipment:
heavy duty grippers, grip machine, sledge hammer, wrist roller, pinch blocks, block weights etc.
Best grip movements:
gripper work, grip machine work (reps, negatives, holds & overloads), block weights work, pinch lifts, sledge hammer lifts, wrist roller work, barbell finger rolls etc.
That's it for this post, in the next post we'll go into the howto and what is that all about a bit.