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.


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...


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.