Last night I used the barbell/bumper plates for the first time since, um, well its been a LONG LONG time. It was an aha moment, albeit a very obvious one, using the bar lets me put more load on my body than I ever can with a kettlebell. DUH!!
I have been so into kettlebell lifting the past year that while my work capacity has skyrocketed, my power and strength took a back seat and became stagnant. I forgot one VERY important fact, as much as I love kettlebells, they are a tool rather than the end all be all of strength and conditioning.
Even though I advocate the use of barbells, dumbbells, plyos, and calesthenics to my patients I had my blinders on and used kettlebells almost exclusively for my own training. Dr. Glenn and I talk often of the folks who drank the kettlebell kool aid and without noticing I became the person asking for seconds.
This is more common than you realize, you stick to the things that you know and are comfortable with while avoiding the new and foreign. This may be safe, but creates a poor environment for change and improvement. This is unfortunaelty quite common in many aspects of medicine, chriopractic, health, and fitness. Live and learn right?!
It felt great to play around with the bar, since it’s been so long I stuck with three simple(r) movements to kickstart my CNS for the movements. Even with a very thorough warm-up and cool-down I am expecting a powerful case of DOMS (Delayed Onset Muscle Soreness) in the next day or two.
A)Deadlift – 5- 185lbs, 4-205lbs, 3- 225lbs, 2- 245lbs, 1- 265lbs
Jerk – 5- 135lbs, 4- 145 lbs, 3- 165lbs, 2- 175lbs, 1- 185lbs
Front Squat- 5- 135lbs, 4- 155lbs, 3- 185lbs, 2- 195lbs, 1- 205lbs
B) 40″ Squat box jumps 3 x 5
Dead hang Pull-up 3 x 5
Cool Down- PNF Stretching