Monday, July 28, 2008

Dead-lift assist day

Monday July 28, 2008

Weight: 177 1/2 lbs. BF%: 15.6 Originally I was planning to take the day off but felt very strong and ready for my Dead-lift assist day. My only reservation was I had dead-lifted yesterday but it was only a few singles and only a few were moderately heavy.

Z-Health: R-Phase + NWU2

Conventional Dead-lifts off 1" plates ONLY to the knees:
225 x 5 x 5

These were definite hard work. I need to psyche myself up and I used loud southern blues/rock to do it. I noticed that when I really crush grip the bar, the lift off is much easier. Also I will start using Feed-forward tension drills to start implementing Fawns suggestion to maintain tension on the negative.

Double 32kg x 5 x 10 swings

As Rif had suggested I have been rotating the double swings bell sizes and today was real heavy with the 32s. I tried to really snap my hips as explosively as possible.

24kg x 3 x 5/5 Cross lateral SLDL

Okay these are finally getting easier. I will slowly move up to 5 sets of 10 reps before increasing the bell.

375 x 5 Isometric pulls for 5 sec

I loaded the bar with all I had to practice isometric 5 second pulls. Someday I should be pulling this but today is today and I have to work with where I'm at. As the saying goes, one only gets a strong as one is willing to work one's weaknesses.

The video below is of my forth set of pulls and swings.

BW x 1 x 10 Clapping pushups
BW x 1 x 10 PowerWheel on Knees Roll-out, 5 sec hold, roll back

Tuesday July 29, 2008

Weight: 180 lbs. Last night we went out the Cheesecake Factory and I threw caution to the wind. Most of the gain is water from the high sodium content of the food.

Z-Health: R-Phase + NWU2

32kg x 4 x 2/2 TGU
32kg x 1 x 3/3 TGU

The TGUs always start out very tough and get easier as I go. I uses 30 seconds rest between sets.

Neutral grip weighted pull-ups:
(BW + 16kg) x 7 x 2
Total: 14 reps

I GTG-ed the doubles through out the day at work. My inner right elbow began to bother me so I stopped. A relatively light day put to rest.

I listened to the Purposeful Primitive Dragon-door Tele-Seminar last night and Marty Gallagher is an excellent speaker with strong clear voice. Guided by questions from John Du Cane, he discussed some of the case studies of very de-conditioned over weight folks from the book in more detail. He then went on to list the top ten mistakes made by a majority of trainers. Here are the ones I remember:
  • Lack of understanding of all four of the basic components of fitness:
    • Resistance training
    • Cardio
    • Nutrition
    • Mental
      • Instantaneous Psych Up
      • Sustained Psych Up
  • Willing to take on un-motivated clients
  • Too much emphasis on machines for resistance training
  • Lack of ROM of lifts during resistance training
  • Lack of Periodized Cardio
  • Too many lifts per resistance training session
  • Do not require clients to wear heart monitors during cardio
It was very good to hear all this material again to drive the key points home.


Martin Schap said...

You look focused and almost angry. And ripped. The pull seems to be coming along nicely. Remind me your goal for Sept?

Franz Snideman said...

Looking good Franklin!

You are ripped....I'm going to call you Mr. Lean!

Nice talking with you tonight!

See you in St. Paul!

Howie Brewer said...

You are definitely FOCUSED!! Lock those elbows on those swings!

I'm sorry I missed the teleseminar. Are those same points discussed in the book?

Franklin B Herman, RKC said...


Thanks for positive feedback! As to-the-knees off the block pulls are very challenging even at moderately light weight, I really have to psyche myself up big time. And yes I was a little PO-ed as my 1st set was very difficult as I wasn't mentally ready for it .. I was fine the last four.


As always, I really appreciate your support and we are going to have a blast at the CK-FMS cert!


Thanks, bro! As for not locking out the elbows, its a direct consequence of the bell size and wider stance .. something has to give.

Franklin B Herman, RKC said...


Oops I forgot to answer your question:

My Sept TSC goals are 1) 300 lb DL, 2) 10 pull-ups, 3) 90 snatches.

Currently I'm at 275, 8, and 77 respectively, so the goals seem realistic.

Christine said...

Thanks for your comment on my blog. I stopped training for a powerlifting meet about 2 months ago. Though I loved it, I'm only 4'10" and started to look like a tree stump! Not exactly the image I was going for! However, checking out many blogs and seeing so many deadlifters, I might change my mind. Thanks for the motivation. Good luck on your goals for Sept., you are practically there!

Mike T Nelson said...

Assisted Pullups (w/2 mini bands under my knees)
3 x 4 @ bodyweight (~210lbs currently)

These are tough - I can't get my chest (or event the base of my neck) to the bar and it feels like a flexibility issue (??) Not sure how to remedy this one