4 plates x3x3 after tucking into 475 is very nice. Looking svelte in the vid as well. Good on you man.
[quote]thebruce13 wrote:
4 plates x3x3 after tucking into 475 is very nice. Looking svelte in the vid as well. Good on you man.[/quote]
Thank you.
squats -light
135x5x3,185x3x3 and 225x3.
Klokov press --Vids to follow. of 185 and the high rep 135 set.
95x5x2,115x3,135x3,155x3 and 185x3–some slight leg bump on 185
135x11—strict.
Some curls and skullcrushers
Bweight 224
Vids of Klokov press from 8/3/12
Video #1: 185 x 3 (If you can hear the narration, it’s provided courtesy of Rick’s training buddy, Mike…aka Son of Thor!)
Video #2: 135 x 11 (Great work, Rick, but on this last set…wow, that’s some smooove pressing!)
Rick- Those look good to me. A lot of guys I’ve seen sort of jerk it off of their traps and then press it up but you were pretty smooth. Good work
Thanks for the video.
That’s pretty much what I did this AM, but no weight on the bar. Twas enough to get a good feel for it.
Took out the Gp800 and did some course riding today lots of fun with some friends and their ski’s as well.
Now picture this: I weigh 225 my friend weighs 285 and total suggested weight for my waverunner is 335.
So we both decide if we can ride, so we get on and start going, doesn’t plane out so I decide ( I am riding on back) to stand up and lean way over grabbing his hands…cue to 10 seconds later I am yelling slow down and he is yelling " " well see the thing is I can’t hear him because ski is loud and were doing about 55mph.
I then realize my hands were squeezing the throttle not his…LOL and no we were stone sober!
Okay Fisch I know what to do in the future for the hammie.
Any suggestions on what to do now? I never had this type of injury and I dont want to skip legs.
How do I work this out and hurry it up.
I know about the rest/ice/NSAIDS of course.
Where is the bruising, how bad is the “strain”?
If a light strain-- High box squats intermixed with foam rolling. Real light and sit way back. 5 or 6 sets of 3 with 135 to stretch out the hamstring. Then ice afterwards and some advil.–repeat daily.
Level 2 strain foam roll then ice. For a week then go to light strain protocol.
Box Squat.
165x5, 235x5 no rest, only when adding weight to get to 235. % sets
Klokov press.
65x5,100x5 and 135x5 for 5 sets like above
Power clean
65x5x5
Dips 2x15
chinups 2x10
Thats alot of work today…impressive!
[quote]FISCHER613 wrote:
Where is the bruising, how bad is the “strain”?
If a light strain-- High box squats intermixed with foam rolling. Real light and sit way back. 5 or 6 sets of 3 with 135 to stretch out the hamstring. Then ice afterwards and some advil.–repeat daily.
Level 2 strain foam roll then ice. For a week then go to light strain protocol.[/quote]
Had the wifey put some Biofreeze on it last night and she said no bruising so light strain, plus she gave me a shot of Toradol so dont have to worry about Advil right now (helps the reflux :))
Okay I took off today and it feels a little better.
So no explosive exercises I assume also ala cleans, DL etc. I have to be out of town next week for business, so plan to just do stretching, running and stationary bike in the hotel.
Do your warm ups --then light leg curls( or toe touches)–real light-- then foam roll a lot–then stretch. Repeat sequence with leg presses.(or dbell squats)
Derek you need more hamstring work when this heals.
GHR’s and pulling the sled walking forward works wonders.
Box squat
185x5,235 and 305 each weight done for 5 reps add weight and repeat-no rest only when adding weight is there rest during this ascending set. 5 sets total. Add 10 pds next week.
Klokov press
70x5x5
power clean
70 and 100 done same as squat
dips
15,14,13,12,11 and 10
chinups
10,9,8,7,6 and 5
Now it is time to eat… a lot! lol
Looks like everyone is jumping on the Klokov Press bandwagon. Is this something I need to try, keeping in mind, I’m an old dog, and its hard to teach me new tricks?
Great work in here, BTW.
Klokov press for me is the Bee-knees for my structural short comings. Go back a page or two in my log and I answer a lot of questions concerning the k press. video is there as well.
Btw I am almost 43, so no spring chicken here either.
Are you using it instead of a standard Press, as assistance for the standard Press, or subbing in-and-out for cycles?
Stand alone main press for next 6 weeks. I am training it 3xweek as well.
Cool, thanks.
Squat 185x5x5
Klokov press 70x5x5,100x5x5
hang clean 70x5x5,100x5x5 and 140x5x5
pushdowns -stack x20x3