Monday, July 14, 2008

Time off and a little back tweak

Blogging continues to be a luxury lately as I catch up on a number of non-training related commitments. Here is a quick summary of the last 4 days:

Thursday, July 10, 2008

Rest training from the very demanding training on Weds dead-lift PR and heavy AMT Circuit.

Z-Health: R-Phase & NWU2

Friday, July 11, 2008

Still feeling the effects of Wed, I decided to take another day off. However when the fellow that tunes my piano was very interested in KB training I performed a mini-workout:

Z-Health: R-Phase & NWU2

24kg x 1 x 60 Traci/Gabi Roundabout 5 run ladder one and two hand swing
24kg x 1 x 10/10 snatch
32kg x 1 x 2/2 snatch
24kg x 1 x 6/6 Viking push press
32kg x 1 x 3/3 LCCJ
32kg x 1 x 1/1 TGU

Saturday, July 12, 2008

Z-Health: R-Phase & NWU2

Extensor work super set:
A1: 10lb Shotput x 1 x 3 wrist extensions
A2: 10lb Shotput x 1 x 9 reverse wrist extensions
4 sets

Another easy day.

Sunday, July 13, 2008

Z-Health: R-Phase & NWU2

Conventional Dead-lift off 1" plates:

220 x 2 x 5 x 1

I did two sets of five quick singles and only then realized I was only supposed to bring the bar to knee level. When I started my third set I brain locked at the knee and held on to the bar for way to too long in this vulnerable position. I felt my lower back tweak slightly so I stopped immediately.

(2 x 16kg) x 5 x 12 Explosive swings

Last time I did these was with 24kg but went lighter to be more explosive .. my back felt fine.

24kg x 3 x 4/4 Cross Lateral SLDL

My back started to bother me on the last set so I stopped for the day. I then performed Z-Health back joint mobility drills throughout the day. By the early evening it was still a little sore so I popped some Ibuprofen and today its much better. Having completed another full month of training, I will take off at least another two to three days as is highly recommended by the S&C gurus, not to mention more time to rest my back.

5 comments:

Howie Brewer said...

Best wishes on getting that back healthy. Funny how you always seem to get these opportunities to demonstrate kb's!! =)

Franklin B Herman, RKC said...

Hi Howie,

Thanks sir! My back is doing very well today .. only a minor tweak.

I never miss an an opportunity to demonstrate this incredible tool.

Colin said...

Glad the back isn't so bad. What about that knee? Haven't heard you mention it in a while so I assume it's clear.

Franklin B Herman, RKC said...

My back is much better .. I was able to train pullups and swings today without any problem. The KB training over the last year has really helped in keeping this type of problem to a minimum.

Franklin B Herman, RKC said...

Colin,

As for my right knee there are still weak spots at certain degrees of flexion that will take another few months to rehabilitate. In particular, I have to avoid any running, jumping or stomping type activity. Fortunately it still leaves the majority of my former lifts and exercises.