Friday, July 25, 2008

Thursday and Friday training summary

As I reviewed my progress over the last two weeks, I'm pleased with the consistency of hitting a well rounded set of lifts that should prepare me for the Sept TSC. Steve Freides, RKC II has agreed to update the TSC website with my host information and I'm getting really excited about a hosting and participating this great event.

Thursday July 24, 2008


Weight: 176 1/2 lbs, BF%: 15.0
Considering how tough yesterday's training was, surprisingly I felt very good and well rested.

Morning:
24kg x 3 x (10 x 15) Two-hand swings
Total: 450 in 34 min

I did these with my manager who used his 16kg. He asked for my opinion on moving up to the 24kg for two-hand swings and I suggested he instead work on 1) one-hand swings or 2) increase his reps per set with two-hand swings. I told if he really wants to order a 24kg, he should restrict its use to farmer and rack walks until he makes more progress with the 16kg.

I have seen folks move too quickly to heavier bells without getting proficient enough with their current one. It usually leads to injury and downtime. He's a smart guy so hopefully he will follow my suggestion.

24kg x 1 x 5/5 Dead Hang Snatch

I'm still GTG-ing these and won't increase the sets for at least another week or so.

BW x 1 x 10 Neutral Grip Pull-ups
BW x 1 x 7 Tactical Grip Pull-ups
BW x 1 x 8 Chin-ups

I changed up on the three grips for the pull-ups. I will try tomorrow to do eight tactical grip pull-ups when totally rested as I am seeing a pattern of a two rep delta between 1) chin and neutral PRs and 2) between neutral and tactical PRs.

COC Trainer x 1 x 5l/10r

My goal is to get back to singles with the COC#1 both hands and to follow this up with a recommendation by Gray and Jones on Secrets of Shoulders to carry the COC#1 around and GTG it through out the day.

Friday July 25, 2008

Weight: 176, BF%: 15.2 A mediocre nights sleep and really dragging. I will limit myself to yoga and maybe a few pull-ups

Morning:

Z-Health: R-Phase + NWU2

Power Vinyasa Yoga

This bothered my lower back today even with many timeouts in child's pose. I think the two consecutive KB training days required a complete layoff.

Late Afternoon:

COC Trainer x 1 x 8l/10r
BW x 1 x 8 Tactical grip pull-ups (PR)

I knew yesterday I could achieve the pull-up PR fully rested. The last rep was a real grind and not unexpected. These just do not feel comfortable. I'm sure in a year I will have grooved them sufficently for a 15 RM. Next week I will go back to weighted pull-ups.

4 comments:

Howie Brewer said...

Cool, hosting a TSC?!! Where's the location? Not your basement??

Franklin B Herman, RKC said...

Howie,

Actually I'll host it in my garage .. not exactly Gold's but its upgrade compared to my basement. Given the hardcore nature of the competition, I'm sure the competitors won't mind a little grunge not to mention my three dogs that that live there!

Martin Schap said...

DL looks improved. You seem to be getting very comfortable with the movement and it looks a lot more smooth.

Franklin B Herman, RKC said...

Martin,

Thanks, I'm learning to lift 135 like 250 and its helping.