Well, time for a change in program. I developed a sore elbow doing the barbell lifts. I chose the deadlift, clean and press because it exercises the whole body. It is an olympic lift, not normally used by power lifters. An Olympic lift is the kind of lift you practice daily for 3-4 years to develop perfect form before the competition in the big Olympic event. It was one that I'd used before when I was in good shape. That was then, this is now.

I have switched to kettle bells. Specifically, swings. The kettle bell is a heavy cast iron cannon ball with an integral handle (like on a tea kettle). It is a Russian thing, that is widely used in the Russian military and police. Now it is becoming popular in the U.S.

Swinging the kettle bell puts no strain on the elbows, since the arms remain straight. It involves doing a half squat to take hold of the kettle bell on the floor between your legs (like a Sumo deadlift), then standing up, swinging the bell out in front of you so that you are absolutely erect, holding the bell with arms horizontal in front of you. After a pause at the top of the swing, the bell swings down and back between the legs as you do the next half squat. In one continuous motion, the second swing begins - stand up, the bell comes up, etc. You do this for reps until you feel it would be a good idea to stop to catch your breath.

The swing works the upper legs (quadriceps and hamstrings), glutes, lower back and shoulders. All fairly large muscles, so you burn up a lot of energy in the move. The Russians claim there is no better exercise for cardio work, and fat burning.

The standard kettle bell weighs 35 pounds. I'm being super conservative, and starting by doing just half squats with 5 lbs on a dumbbell. When I work up to a 35 dumbbell, I will switch to the kettle bell and start swinging. I don't know how long it will take to get to 35 lbs. Right now, my quadriceps are telling me to take a day off.

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