Well - I think I've bench pressed about 5 times in this period, but other than that....zero barbell work
Having returned to physical cultivation after being sidelined with persistent back injuries, I got back into things somewhat slowly.
6 months no contact plus 3 years medium-heavy contact martial arts - some bag work, jump rope, situps, horse stance, etc.
7 months BW squats
9 months KBs - finally figured out how to weight train without aggrevating my back - the bells moving independantly of each other helps as I have distortion in the structure of my upper back.
Warmup: 1 x 10 135lb. Bench Press ( no bench emphasis today, just a little warmup and groove work)
I chalked up, we put 135lbs on the low bar in the power rack. I did 2 hang cleans, it felt easy, so I went right into 3 long cycle hang clean & Jerks.
We then loaded the bar to 155 - I did the clean and jerk + 8 secs OH hold - the clean felt pretty tough. I then briefly tried to press 155 but it was clear I wouldn't get it. I think my max OH press if fresh would be 145-150.
185 lbs. -- I failed the first time I tried to clean it. I was discouraged, but my friend Shawn pointed out that I had enough upward drive on the bar, just didn't get under it enough. I waited and tried again - this time I got the clean, although I had to step one leg forward a bit as I dropped. My groove for heavy cleans is totally off - I don't have to do much dip when cleaning 140 lbs. The jerk was pretty easy, and I held the bar overhead for about 8 seconds.
So for Clean & Jerk, the carry over from KBs to barbell has been pretty good. I have no doubt that with a month's training I could C & J 225lbs. from the floor.
1 x 6 135 lb. Bench press (whatever)
7-8 minutes rest - time to try some full squats with no belt. I've never tried these before, I used to do 3 x 245lbs. quarter squats back when I squatted. I should also point out that when I full squat my butt is 2 inches from the floor.
1 x 135lb.
1 x 185lb.
1 x 225lb + 1 x quarter squat w/same (successful)
rested, tried again with 225lb, failed embarassingly
I feel under complete control as I descend, and have no problem coming out of the bottom, but as I near parallel on the way up it becomes very difficult. I think that only squats really hit the hips/low back/hamstring connection in this way.
I'm not thrilled with the carryover from KBs to back squatting - I have no problem ripping out multiple sets of 5 KB front squats with 140lbs...
But on the plus side, I don't think I could have ever done the 225lb full squat before...especially with no belt.
And the truly greatest benefit that KB's have provided me for squatting, is that I have much more meat in my upper back - the bar used to cut into my back and I would feel uncomfortable even using one of those bar sponge pads....
while now 225lbs. on a metal bar felt like nothing, pretty much.
I did 4 x HLR feet to bar + 2 HLR to parallel, held the last one and did a L-sit pullup, held my chin to the bar for a few seconds - I'm going to have to try more of those, seems like a great exercise
I then did 1 x 10 explosive BP reps w/135
I went downstairs and did 5/5 Extended one arm snatches w/24 kg
1/1 MP w/32kg KB
5/5 snatches w/32kg KB that's it
Squats made me almost want to throw up, BTW
I've tested my bench recently, too - I think my overall impression is something like what you'd expect - there is some carryover from KBs to powerlifts, or at least you can maintain your numbers - but the real strength of KB isn't developing a 1RM in the powerlifts. It will give you more carry over to the ballistic lifts and of course it is great for strength-endurance, conditioning, grip, injury prevention, etc.
With all that said I'm going to join a gym and do heavy barbell work for a while, it is very fun, much like KB lifting. I like the idea of using barbells for some power work, heavy low sets low reps, and then doing detail work with the KBs--well, with the 24kgs mostly.