Tuesday, November 25, 2008

Basement Oly Assistance Lifts

Tuesday November 22, 2008

Weight: 178 3/4 lbs

Yesterday required a full days rest due to the back to back weekend days of Oly sessions. Tonight I trained Oly assistance lifts in my basement:

Clean Pulls (lbs)
135 x 2 x 2
155 x 2 x 2
165 x 2 x 2
175 x 2 x 2
185 x 2 x 2
195 x 2 x 1
205 x 2 x 1
215 x 2 x 1
225 x 2 x 1

Front Squats (lbs)
165 x 2 x 2
175 x 1 x 2
185 x 1 x 2
195 x 1 x 1
200 x 1 x 1 (PR)

32kg x 4 x 1/1 Kettlebell Turkish Get Up (TGU)

I was very cautious working up to my Front Squat PR as I don't have a power rack or bumper plates. The KB TGUs were challenging. Just a few months ago I could bang out doubles and triples after a MaxVO2 snatch session. Its just not possible to keep up with all my KB lifts as I have placed a higher priority on working the Oly lifts.

Total Volume: 7280 lbs


Martin Schap said...

The power and strength you will build on an o-lifting program will let you get back your KB lifts with a minimal investment of time whenever you choose to go back to them. You are making great progress. Have you aver checked out performancemenu.com for some assistance exercises?
The reference to wheels works a lot better with iron plates. I am not surprised you didn't catch it at first since you are thinking in terms of bumpers these days.

Franklin said...


I have checked out Greg Everett's Performancemenu.com recently .. he is a very knowledgeable lifter and has just published a new book on Oly lifts. At the moment I will stick to what my coaches recommend.

You are absolutely correct about being able to get back to previous KB lifting numbers when I'm ready. In the mean time I am absolutely awed by strength I witness each time I train with the Oly lifters .. I am so grateful KB built enough S&C base to allow me pursue this.

Jason Marshall said...

Great PR on the Front Squat, Franklin! STRONG!!!

Aaron Friday said...

Rubber plates should be called "tires."

Excellent work, Franklin.

Franklin said...


Thanks .. I've got a long way to go but I also know the baby steps add up.


I remember when the 1st time I looked for bumper plates on craigslist I got got lots of hits for used license plates!

Mike T Nelson said...

Nice work on the PR!!!
Mike N