Training Log: 3.14.2010

Posted on March 14, 2010. Filed under: Training Log | Tags: , , , , , , , |

Z-Health SFS (GTG Style): Head/Neck

Standing 3:08pm, Standing 6:44pm, 4 Point Stance 7:51pm

Lateral Jaw Glides (left) w/ Head Rotated to the Right in Neural Stance

1×21, 1×21, 1×13

Cranial Drill – Sphenoidal – to the Jaw Left, Head Right in Neural Stance

1×20, 1×20, 1×14

Head Extension then Rotated to the Right

1×12, 1×12, 1×4


– (Left) 1-Arm Presses in B-Stance (Left Leg) w/ Head and Eyes Tracking Kettlebell – 2:45pm – 3:00pm

16kg, 20kg, 24kg, 32kg x1 <Effort PR!>, 32kg x 1(too much effort)

Volume/Set = 124kg

Working Sets: 24kg (Notice even small discrepancies (effort, speed, etc) in Toe Touch ROM), 2:50 – 3:00pm – 1-min Rest

2, 2, 2, 2, 2, 2, 2, 2, 2

Volume/Set = 48kg, Volume/Cluster = 432kg, Density/Cluster = 43.2kg

Total Volume = 556kg

– (Left) 1-Arm Assisted (Anterior Deltoid/Shoulder) Neutral Pullup w/ Slight Leg Assist @ bodyweight of 157lbs – 6:35pm – 6:40pm – rest 1minute < Intensity PR!> – Compare to 3.8.10

1, 1, 1, 1, 1

Volume/Set = 157lbs, Volume/Cluster = 785lbs, Density = 157lbs PR!

Adv. Tuck Planche w/ Hands in B-Stance (Left hand forward) – 6:51pm- 7:05pm – Rest 50s PR!- Compare to 3.9.10

4, 4, 4, 4, 4, 4, 4, 4, 4, 4, 4, 4, 4 <Improve body positioning>

Volume/Set = 628lbs, Volume/Cluster = 8164lbs PR!, Density = 583. 14 PR!

1 (Left)-Arm KB Front Squat in B-Stance (Left Foot forward and both Feet everted) – 8:12pm – 8:21pm – 1 min rest

Working Sets 32kg PR!:

1, 2, 2, 2, 2, 2, 2

Lateral Jaw Glides @ 8:15pm (after 3rd set) 1×20

Cranial Drill 1×20  @ 8:19pm (after 5th set) 1×20

Volume/Set = 64kg, Volume/Cluster = 416kg, Density = 46.2


Talking to Frankie, I will focus on more SFS mobility rather than FFS mobility. The difference lies in that even micromovements can and should be tested, as even they can cause delays in progress. One of the main points is that micromovement practice efficiency should use opposite or unused movements of those found in macromovement practice (that test well) for optimal results in performance and/or pain relief. To determine optimal rep changes again I will use the 5 elements of efficiency even in micromovement practice.

Bodyweight timed movements I will have to determine time based on #4, rather than #5. As the log is updated I will further examine how to better conduct the biofeedback approach and try to be even more objective as possible commencing in to facilitate better progress. Understanding that better is better and better is in fact more, than I must try to even work on the smallest nuances of the biofeedback testing to determine what’s best.

Still more questions, but hey nothing wrong with that.


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One Response to “Training Log: 3.14.2010”

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Thanks for the update on this! Excited to see how it progresses!
rock on
Mike T Nelson PhD(c)

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