Sunday, October 5, 2008

Premature back-off week followed by a 300 lb pull .. Yeah!!

Sat Oct 4, 2008

Over the next few weeks, increased engineering work demands have forced me to cut way back on my blogging hence these condensed posts.

In light of this, I also had to cut out three training sessions last week which caused me to take my back-off week, a week early.

Morning:

Z-Health: Neural Warm-up Level 2

1 x 10 Goodmorning with heavy blue band
1 x 5 Evil Ab Wheel Roll-out, 5 sec hold, roll-back
40kg x 1 x 5/5 One-Hand Swing

24kg MaxVO2 :15/:15 @ 8reps/set
Total: 16 sets

This is my first MaxVO2 in almost three weeks and it showed .. a drop off of 25%. No problem I'll bring in back up to over 20 sets in a week or so.

Total Volume: 7660 lbs

Sun Oct 5, 2008

Weight: Refused to check it.
I knew due to the massive indulgence at Saturdays tailgating and football game, I would be way over so I didn't bother to check.

Morning:

24kg x 1 x 5/5 MP
32kg x 2 x 1 MP Right
32kg x 2 x 2 MP Right
Double 24kg x 1 x 5 Snatch

Evening:

Z-Health: Neural Warm-up Level 2

Double 24kg x 1 x 5 MP
Double 32kg x 1 x 5 Swing

Double 24kg x 1 x 5 C&P
Double 32kg x 1 x 5 Swing

Double 24kg x 1 3-rung ladder MP
40kg x 1 x 15 Two-hand Swing

Double 24kg x 1 3-rung ladder C&P
40kg x 1 x 15 Swing

Double 32kg x 1 x 3 Front Squat
Double 32kg x 1 x 5 Swing

Double 32kg x 1 x 3 Front Squat
40kg x 1 x 15 Two-hand Swing

40kg x 4 x 15 Two-hand Swing
Double 24kg x 2 x 5 Snatch

A very hard-core workout for me. The double 32s really kick my butt so much that swinging the bulldog was a nice break.

Total Volume: 17100 lbs


Mon Oct 6, 2008

Weight: 181 1/2 lb

The tail-gating at my daughter's college (UMass) with its beer, cookies, pasta salads, chips, burgers etc, has set me back a bit. At least I haven't crossed over my previous high of 182 1/2.

Evening:

Z-Health: Neural Warm-up Level 2

1 x 10 Goodmorning with heavy blue band
1 x 5 Evil Ab Wheel Roll-out, 5 sec hold, roll-back

Deadlift (lbs)
245 x 1 x 5 Conventional (PR)
245 x 1 x 3 Conventional with 18.5 chains
225 x 1 x 5 Sumo with 18.5 chains
295 x 1 x 1 Conventional (PR)
300 x 1 x 1 Conventional (PR)

I was only supposed to do PttP tonight but the 245 set of five, a 5RM PR, felt really light and subsequent addition of chains and drop down set were also easy. I waited five minutes and knew 295 would fall and it wasn't too bad. I waited another five minutes and pulled the 300 that had been so elusive. This is a goal I will remember for a long time because I had to research and work very hard to achieve it.

Of course, I immediately thought of my mentor, friend and coach Aaron Friday for providing enormous support and advice. It was his crazy idea to suggest I train for a TSC in the first place and it has taken me to a level of strength and conditioning I didn't think was possible at my age. Also, kudos to Rif for his belief in WSB and suggesting in our consultation that I train in that system. Then Jason for his suggestion of working heavy double kettlebell front squats into the mix. And also a big thanks to Kenny Croxdale, Mark Lesniak and Tony Foster over at GoHeavy for their many tips. And then all the encouragement from Martin, Colin, Franz, Howie, Gabby, Taikei, Fawn, Katie, Sean, Jordan, Mike, and Frankie. Its absolutely humbling to me that these folks would take the time to post such supportive comments. I know I'm really rambling on here but the RKC and its hard-style system is the real deal and I'm blessed to be surrounded by such an amazing community.

Total Volume: 3900 lbs

8 comments:

Aaron Friday said...

Congratulations! That's a PR that kicks ass.

I knew you could do it if you cut back on your other work.

Deadlift is more of a test than an exercise ~ pray for me now because I'm going to Hell for saying that.

Franklin B Herman, RKC said...

aaron,

I completely agree .. its all in the assistance exercises. Now that I understand that I know 2xBW will eventually happen with some patience.

Again, thanks so much bro!

Sean Schniederjan said...

Congrats Franklin! Haven't been on here in awhile, nice to see you are still kicking some butt.

Jason Marshall said...

Hey Franklin,
Congrats on that 300# pull!!! Looks like your hard work is paying off. I honestly think it's 'cause you started eating like a powerlifter. ;-) I'm totally kidding, but my pulls always seem to be easier when I'm packing in the calories. Of course, we have to find balance, so that makes the training and formula for success that much more elusive and challenging. Congrats again and keep working towards that 2X BW pull!!!
Jason

Frankie Mecono RKC said...

Good job Franklin! Thanks for posting the tubing good morning.

Franklin said...

sean,

Hey, thanks! I know you have been focusing on getting ready this weekend for your RKC cert .. go kick some hard-style butt!

jason,

I'm know the front squat work is really paying off. Again thanks so much!

frankie,

Thanks sir! The production quality does have much to be desired but the idea gets through .. I think LOL

Martin Schap said...

300 is a great milestone. Congratulations. 2x bwt is just a matter of time and consistent training.

Franklin said...

martin,

Thanks so much, sir! I am so psyched and encouraged to push (or should I say pull) onward ..