Tuesday October 6, 2008
Weight: 179 lbs
Yesterday's heavy deads left me a little sore so it had to be an easy day:
Morning:
Z-Health Neural Warm-up Level 2
BW x 1 x 10 Heavy blue band Goodmorning
BW x 1 x 5 Ab wheel on the knee rollouts, 5 sec hold and rollback
BW x 1 x 10 Reverse Hyper
(BW + 25lb) x 1 x 4 Reverse Hyper
Wednesday October 7, 2008
Weight: 178 lbs
Morning:
Z-Health Neural Warm-up Level 2
Elbow complex: 4 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put
BW DL Assistance lift complex: 2 sets
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
(BW + 10 lb) x 1 x 10 Reverse hyper
I used my new and improved reverse hyper setup and lowered the resistance from 25 to 10 pounds. Between these and the heavy band Goodmornings, my back is slowly getting stronger and more robust.
Evening:
Double KB Complex: 5 sets
A1: Double 32kg x 3 Front Squat
A2: Double 24kg x 15 Swing
Double 24kg x 1 x 5 C&P
Double 24kg x 1 x 15 Swing
Double 24kg x 1 3-Rung MP Ladder
Double 24kg x 1 x 15 Swing
40kg x 3 x 15 Two-hand Swing
I hit the front squats heavy first for five sets of three reps .. very tough but well worth it. The three sets of bulldog two-hand swings was a great finisher.
Total Volume: 18360 lbs
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6 comments:
Hey Franklin - awesome work on finally nailing that 300lbs DL. I foresee a lot of weight in your future :)
I also like to see a man being creative in his training. I was a little worried to see how you were going use the two tables. I wouldn't push things too hard on that set up.
Great work, stay safe
Col
Colin,
Thanks so much for encouragement .. 300 seemed unattainable for so long. What helped me so much was remembering your situation where you stopped DL-ing for a year and made great carry-over gains from the kettlebell training. I have since learned that the KB and other assist work is more effective for DL-ing then actually DL-ing!
I absolutely agree about being conservative with my reverse hyper setup. I have experimented with securing bigger plates (25lb) to my ankles but its very difficult to safely get on and off the coffee table. Its not a problem so far as sets of ten with the two small 5 lbs plates is more than enough for awhile.
Franklin thanks for taking the time to go through my blog. Your words of encouragement are greatly appreciated. Even if the power wheel warning was too late!!
I wrote a post for you just now.
Franklin,
You are so creative man. The trees outside your window looks beautiful.
Any bears up there?
300? You got it!
Rock on Franklin!
Franz,
Thanks bro regarding finally nailing 300 .. Aaron would say: "Its nice to check that one off!"
I am surrounded with beautiful oak, maple and birch trees yet only 3 minutes from the main highway. We are having an incredible New England Fall with trees bursting with color.
Bears a much less a problem than coyotes. My neighbors have seen a few of the later and I'm sure when my dogs start barking at 3am in the morning its probably a coyote.
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