Saturday September 13, 2008
Weight: 178 1/2 lb
Almost a week of 85-90% compliance on the Precision Nutrition plan has gotten back to a comfortable lean body mass.
Today was the TSC and I was up fairly early at 7am. I ate a great breakfast and waited excitedly for any other TSC participants to show up .. none did .. no problem, just competed by myself:
Morning:
Z-Health: Neural Warmup Level II
Double 24kg x 1 x 10 Swings
Conventional Deadlift warmup:
155 x 1 x 5
195 x 1 x 2
230 x 1 x 1
255 x 1 x 1
Snatch Warmup:
32kg x 1 x 10/10 One-hand swing
TSC Results:
Deadlift: 285 lbs
(1st Attempt: 285 Success
2nd Attempt: 300 No lift
3rd Attempt: 300 No lift)
Tactical Pullup: 7
24kg 5 minute Snatch: 109 (PR)
(5 x 10/10, 1 x 4l/5 r)
Once the 285 pull (matching my previous PR) started moving it came up quickly. After about 5 seconds, the first attempt at 300 got about an eight of an inch off the ground; the 2nd attempt at 300 went no where.
Considering I hadn't trained pullups for the last five weeks I was very pleased to get within two reps of my PR.
Finally the snatching went way beyond expectations. I was shooting to break 90 but when I reached 95 I realized I was going to break 100 and I hadn't put the bell down yet. The next fourteen were a little tough but I never sacrificed form and had solid overhead lockouts. Of course this is just another piece of evidence of how effective the MaxVO2 training is .. I never trained a timed snatch set since mid June. Kenneth Jay, you are the man!
Next week, I plan on switching to two five week twice-per-week-training cycles of PtP on my variety days. According to PtP I should begin with 80% of my 5 RM. Working backwards at 285 1RM and applying a factor of 86% yields a projected 5 RM of 245. Multiplying this by 80% yields a 196. I will err on the side of being conservative by starting with 190.
Looking back on the TSC, I'm very happy I participated and look forward to improving all my lifts.
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8 comments:
Congratulations on putting up any numbers at all, and a really big congratulations on that snatch test. Now on to even greater gains. Wasn't it Dan Gable who won the Olympic gold and later the same day began training again? Good to see you have a solid plan to keep the improvements coming.
CONGRATS!!!!
Excellent work! Getting over 100 reps with the 24 kg is brutal. Nice job!
I know you wanted 300 on the DL, but you will get it in time!
Rock on
Mike N
Franklin,
Congratulations on a great TSC. Awesome numbers, especially the snatches....geez! You are one fit dude my friend!
You will get that 300 pound DL very soon!
martin,
Thank you sir! Dan Gable was my hero when I was a wrestler back in HS. His work capacity back then was considered legendary as he would research how the elite world class wrestlers trained (back then it was the Russians .. still is) and would at a minimum double the number of miles or reps of pull-ups, push-ups etc of every drill exercise. Can you imagine what he would have been like if he was introduced to KBs?!
mike,
First of all I need to first thank you kind words concerning my TSC results and secondly even more important for all the Z-Health advice you gave me over the few months. Without it, I would not have been able to perform at the level I did or even perform at all! As for my DL result, the 300 was a goal I set five months ago when 225 was my 1RM. I came pretty close and learned so much about this humbling lift that I can't wait to get started training it again!
franz,
Yo, West-coast Bro .. thanks so much for your suppor! I just checked all the previous Masters divsion TSC snatch results, and it looks like I topped the previous record by four so far. Of course all the results haven't been tabulated and if Masters divsion guys like Randy Hauer or Mark Toomey competed, they will blow all the numbers away .. actually they both should compete in the Elite division and would more than hold their own.
Great results, Franklin! Keep at it on your DL training....it'll come! Great snatch numbers! That event tore me a new one and my hands were shredded afterward. Sorry I haven't responded to your comment. I'm working on my results post with a vid. Keep it up!
Excellent work Franklin.
jason,
Thanks and no apologies necessary. I hope you guys were far enough north so as not to be hit too hard with Ike.
colin,
Thank you again sir. In particular, your dead-lift training was a real inspiration for me. Its been a wonderful ride so far and I don't intend to give up the wheel for while either!
Franklin, you smoked the snatches. There's no question about that. I knew you could do what you did, and I expect you can do even more, but it will blow you out of balance for the TSC.
If you focus on deadlifts and pullups now, those will get better. Snatches will stay the same, provided you give them enough attention.
For pullups, go heavy, 3 times a week.
Deadlifts are not a repping thing for the most part. 300 half-shin will become a 300 full deadlift on the right day, provided you don't work out beforehand.
300 will become 315, which will become double bodyweight. Deadlift is a test.
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