Bumping this

While I was in prison I was able to build solid leg strength with just my body weight, there were times where I could lunge a quarter mile straight without rest, I could bear crawl a half a mile without stopping, I ran sub 6:50 mile times, 10-13 mile runs on the weekends. Calf raises when I did Hole time with five step paces in my 8x12 for hours on end.

I progressed into pistols and they became easy, jumping burpees with an extra knee to the chest on the way up, I was shredded without any weight . I had low test in prison due to shitty protocol but quickly deadlift near the 400lb mark which is good for me .

When I came home until I’m here now my free gym membership is at a local rec center, we don’t have a free standing barbell but a smith machine, I’m learning to inch my feet forward and take the weight off my hips. I don’t like it much but we work with what we got!

What I find works very well is those goblet squats. Squatting with both 50 lb dumbbells positioned on shoulders with a beyond 90 degree works wonders. Just gonna have to use pause reps with an explosive reaction for power

Sounds like you’ll be in the 15-20 rep range with all this light weight, if your fitness goal is to be lean. I find it much easier to be in a calorie deficient than to be a calorie consuming brute mass monster.

Lunge the room with the 30 pound dumbbells and don’t lean forward, erector spine 90 degrees fully accentuate each fiber in your leg.

You’re ahead of the game with the power rack, you can squat all you want!