Saturday, October 25, 2008

3rd Oly session

Weight: 179 lbs

Woke up a little sore from the double 24s work yesterday but a good Z session took care of most of it.


Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback

Early Afternoon:

Oly Lifts (kgs)

20 x 1 x 5 C&J
40 x 3 x 3 C&J
50 x 1 x 3 C&J
60 x 3 x 2 C&J
60 x 2 x 3 Clean Pulls
70 x 3 x 2 Clean Pulls

Oly Assistance Exercises:
BW x 2 x 5/5 Chair Step ups
(BW + 20lbs) x 2 x 5/5 Chair Step ups

BW x 4 x 5 Glute-Ham Raises on the easy bench.

Coach Ben Fuller knows his stuff and is very keen on SLOWLY moving up the weight for me. Form rules the day in Oly lifts and mine is slowly improving. This type of coaching is extraordinary and I see the results in those he coaches. As a result, I do EVERYTHING I'm told no questions asked (except for issues of clarification). Although I bought a great DVD on Oly lifts, its just like Kettlebell training .. the vids get you started, but you have to seek out the professionals to really get trained correctly and to improve rapidly. Also now that I have a better idea of what is going on, I now know what to focus on when I re-watch the vids.

Today I watched Nate (5' 10 1/2", 190lbs of lean cut muscle) work up to and then clean and jerk 300lbs with perfect form. I learned that Nate has been working his arse off for over a year and a half and is making extraordinary progress .. nothing could be more inspiring!

So far the volume (approx 3800 lbs) is moderate and I am able to focus on form for each lift. I know it will creep up slowly and will rely heavily on the the great gains in work capacity I made with all the RKC Hard-style Kettlbell sessions under my belt.


Franz Snideman said...

Nice, doing some O-lifts!

How are you wrists with the O-lifts?

Franklin said...


With your dominant power oriented type of strength, you would really kick butt in Oly lifts.

And I really appreciate you concern ..
I'm very careful with my wrists. Because of my right elbow tendinitis I had already been using a 10 lb shotput almost daily for reverse and regular wrist curls. This has helped both my elbow and strengthened my wrists. Also, you can see I am using very light weights and proceeding very cautiously.

Franz Snideman said...

Either will do well. You are so disciplined with your body and your training!

Martin Schap said...

Nice session. Pavel has often said on the forum that the olympic pulls develop a crisp and efficient deadlift technique. I expect great things out of the next TSC.

Franklin said...


Thanks! However I could be more disciplined .. see below.


Now that I have watched Oly lifters train, its as hardcore as it gets. I am completely awed and humbled to be around such strong dudes.

My deads already feel easier as the I have gotten some great coaching on the power clean's first pull off the ground using a hook grip.

Unfortunately, I pushed a little too hard on kb workout that caused a pull of a chest muscle. I had a back off week scheduled but I hadn't planned on taking it this way. I hate taking time off but I always come back stronger so this time I'm going to enjoy it!

Anyway I am can't wait to get back to my next session.

Gabi said...

Take care and heal fast, Franklin!

O-lifts are awesome, but one has to be super patient and build up slowly, like you do.

As for the wrists, overdoing cleans at the beginning was how I blew both of mine a year ago - completely useless for like two months and they still shut down at the top of the pullups or at heavy deads :-/

Franklin said...


So great to hear from you again! I know you haven't been too active on your blog and hope all is well.

Too many heavy swings after 320 24kg snatches did me in this time. The weird thing is the side effect showed up a day and a half later.

My tweak is no worse than when I did 100 32kg snatches back in May. It will just take a few weeks to work the kinks out. I have been training silly hard and I am enjoying the time off.

I do love the Oly lifts but will ease back in very slowly. As for the wrists I am being very careful.

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