The 3B

Bar, Bands and ‘Bells… Oh, My!

Some days, you wants something that hits you like nothing else, to challenge your body and your will.  Most people who have been lifting for any length of time can move a barbell and weight in a linear direction without much difficulty, depending on the amount on the bar.  But, when you change it up, when you add a pendulum weight to the bar, instead of a static weight, that changes everything.  You recruit a whole new set of muscles and suddenly, light weight becomes more difficult with the changing momentum.  So, it’s not about how heavy you go, rather how you can control the bar and the weights as you go through the movements.  For this training set, I went with a simple push-pull alternating setup.  No isolation, no fancy exercises, just moving the bar through space and controlling it all the while.  Resistance bands like the ones I have from  Rage Fitness can really change your training.  Of course, I used my Rogue kettlebells, because they are the bomb.  Give this a try and see what you think.

Lately, I have been starting my training with 10 minutes of stretching/ROM/rotational exercises to get the joints loosened up and the muscles warm.

For the kettlebells, I went with my 44lb (20kg) bells.  I can definitely move up to the 53’s next time but this was the first time trying this so I went conservative.

Reps and Sets are consistent for each exercise:

  • Empty Bar for 12-15 reps for warmup
  • Bar + 45’s on each side (135 pounds) for 10-12 reps
  • Bar with resistance band on each side and a 44# (20kg) kettlebell slung (see image)
    • 3 sets of 8-12 reps depending on the exercise

Exercises are as follows:

  • Bench Press
  • Barbell Row
  • Standing Barbell Press
  • Sumo Deadlift
  • Barbell Squat

I went with an alternating Push-Pull routine.  Simple, yet effective and what I noticed is when I was finished I felt really good, not utterly destroyed but like I really put in work but could go again if I had to.

Bars, Bands & Bells Build Better Bodies!


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