Friday, August 1, 2008

First serious, humbling session at faster paced 24kg VO2Max

Friday August 1, 2008

Weight: 177 1/2 lb
Decent night's sleep.

Morning:
Z-Health: R-Phase + NWU2

24kg x 1 x 5/5 Snatch

Afternoon:
24kg VO2Max Snatch :15/:15, 6 reps/set
Total: 34 sets, 204 reps

24kg x 1 x 10/10 Snatch
24kg x 1 x 5/5 Snatch

BW x 1 x 5 Neutral Grip Pull-ups
BW x 1 x 6 Neutral Grip Pull-ups
BW x 1 x 9 Tactical Pull-ups (PR)

COC-Trainer x 1 x 8l/10r


The 6reps/set VO2Max was very difficult for a few reasons:
  • I did 132 24kg snatches the day before
  • Instead of my cool basement, it was about 85 and very humid
  • The 20% increase in density from 5 to 6 reps per set is non-trivial
With decent rest and a cooler environment, I will shoot next time for 40 sets (I have already done 60 sets @ 5 reps/set) . I knew this was going to be rough but I wouldn't be swinging heavy iron balls with handles if I was looking for an easy road to fitness.

Gordon, another co-worker I train and just starting his third month of training, easily did 60 sets of :15/:15, 6 reps/set (and many 7 reps/set) with the 16kg for his very 1st time of VO2Max training. He also did a 4/4 set of snatches with the 24kg. His goal of Feb RKC Cert looks very doable with his rapid progress.

The new tactical pull-up PR of 9 is exciting. I will continue to mix it up with
  • explosive BW
  • change in grip
  • weighted
  • partials with holds
  • fewer longer sets
  • more shorter sets
The new office pull-up bar is making great use. Since its arrival, I have been training some of my co-workers on pull-ups and chin-ups using GTG methods and they are all making progress. Raidu went from one neutral grip to four in three weeks (I had him train only only singles and then doubles). Dan went from zero chins to one in two weeks (I had him train only two to three negatives at a time). It has also made it very easy for me to train these during the day without burning and I have been making steady progress as well.

3 comments:

Martin Schap said...

I feel like I am going crazy. Didn't you hit some heavy deadlift singles yesterday or the day before? Nice work lately. I would give a lot to have a pull-up bar in my office.

Colin said...

Nice Franklin - Vo2Max with the 24 isn't easy by any means. Keep plugging away and you'll soon be up into the championship rounds.

Like the pull-up stuff too - same but different. Fantastic.

Franklin B Herman, RKC said...

Martin,

You are definitely not going crazy .. there are a lot of interesting blogs out there and its easy to get things confused.

My last dead lift was assist day last Monday and the a singles day the Sunday before. My goal has been to get in two pull sessions a week (a heavy and assist day) and two VO2Max. Yesterday I had another heavy pull day and today I another VO2Max so I'm on target.

Colin,

Thanks! I was very surprised at the difference 5reps vs 6reps per set made. And yes I will keep chipping away at adding more sets.