Time to try to figure a way to mix kettlebells and barbells.
Try this: Twice a week, do a quick warmup, preferably including some shoulder rolls, then Southwood-ish training (push press, power cleans, front squats; bar starts and finishes each set on the ground, so you need to clean it at the beginning of each press or squat set; multiple sets of five). Go heavy (80% to 85%) once and medium (70%) once. Progress the intensity very slowly over a long period of time.
Do the DMPM (see sticky for details) after each session as a finisher. Also do the DMPM once a week as a standalone session. You can do it more often if you don't practice another sport.
Once a month, kill your Southwood-ish training and do deadlifts instead. If you do your deadlifts with a trap bar, through in some heavy trap bar loaded carries afterwards.
Train for three to five weeks, then do a deload week. Another version of the DMPM would be good on the basis that a change is as good as a rest. Rinse, repeat!
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Edited by RupertC on 12-03-19 04:33 AM. Reason for edit: No reason given.
