A couple of years ago when I was again pulling my barbell set out of the corner and clearing a space in the garage, I had to rethink what I would be doing.
All I had was that barbell set. I had bought it back in the late 80's, and it had literally travelled the world with me. It was a bit rusty, but still would do the job. I had not lifted in any serious fashion for about 8 years. At that point I could barely do 1 pullup. Pathetic!
No problem, I'll do a barbell only type of workout. I put what weight I could clean on the bar, get it on my shoulders, and squat it for reps. Then put it down, and do it again.
I would hang the bar off of two bicycle hooks anchored into ceiling joist in my garage, and use that as a chinning bar.
I did presses, curls, deadlifts, power cleans. I did as much as I could think of with that 110lbs of weights. At that point that was all I was able to do anyway. Eventually I bought a couple of extra 25lb plates at wally world.
I went searching the internet for a workout, and I found this one.
Olympic Weightlifting Primer
I read the instructions, and looked at the program.
Thats sounds like fun, and this program fits right in with what I am looking to do.
I don't remember how much weight I tried to do that first time, but I do remember failing miserably at it. Holy crap, these are hard to do.
I think I ended up getting a few reps at about 25lbs. Ok, I wasn't very strong at that point by any stretch of the imagination, but this was ridiculous.
The overheads had my attention. I would not quit. I would get better at these. I stuck with them and in short order worked up to sets of 5 at 95lbs.
I moved on from that program, and went back to a traditional BB program. However, overhead squats are what I warm up with before doing backsquats.
I normally do a few sets of bar only overheads. I'm thinking I might like to incorporate a progression of them again back into my routine once a week.
Overheads bring your whole body into play. They are pure leg strength on the push from the bottom. They require great delts strength to hold the bar overhead for an extended period. They stretch out your lats as you descend, and the require coordination, and balance.
They are fairly simple to do. Watch Coach Rip teach the technique. Also notice how hard the lifter is working to do the overhead squat,..
WITH AN EMPTY BAR!!
Give overhead squats a spot in your program. They are a fun, technical, challenging lift, that I think you will enjoy.