Klokov press? is that like strict behind the neck press seen in one of his vids?
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Smith Machine
(1869 posts) (47 voices)-
You are without question -10%. Ive tried behind neck snatch grip press and found it hurt my shoulders after a few days. I'd recommend using a bit of hip drive to get the bar moving.
Until a man is twenty-five, he still thinks, every so often, that under the right circumstances he could be the baddest motherfucker in the world.May 28, 2012 - 09:16 PM #1 like (Ben) -
Jonny said:
You are without question -10%. Ive tried behind neck snatch grip press and found it hurt my shoulders after a few days. I'd recommend using a bit of hip drive to get the bar moving.Yeah didn't feel fantastic on my shoulders either, I think we can agree Klokov is just a freak.
Poor session today:
5s Wave week 3, Deadlift day:A) Deadlift:
205kg x 2, got third halfway up.
170kg x 4B) Front squat:
90kg x 1
120kg x 1
130kg x F nooooooooC) Front lever: 4 sets
D) Seated hamstring curl: 3 x 10
E) Pulldowns: 3 x 8
F) Reverse crunches: 3 x 10-12
Thinking to pack in the juggernaut method. Reached the end of the 5s wave, and while it's good, I wouldn't repeat it unless bulking.
"metal is just gabba for pansies" - HarrisonMay 30, 2012 - 09:47 PM #1 like (Mehrad) -
Jonny said:
You are without question -10%. Ive tried behind neck snatch grip press and found it hurt my shoulders after a few days. I'd recommend using a bit of hip drive to get the bar moving.
Yusef said:
Yeah didn't feel fantastic on my shoulders either, I think we can agree Klokov is just a freak.do it with an empty bar at the start of every session, do 10-20 reps, as many times as you want. within a few weeks it wont hurt your shoulders anymore.
if you push it with your hips its just a btn snatch grip push press - much easier, eliminating the hardest part. If you watch the klokov video carefully, he sets his back really tight, pushes his elbows forward and down, then drives the bar up. Its a brutal shoulder strength exercise.
reason it feels bad on your shoulders is mobility/strength, you can use a narrower snatch grip to make it easier on them but accumulating 100s of reps over a week or two with an empty bar will solve it.
Friend of mine has a pretty bad shoulder, but wanted to learn to snatch. We started him out doing this, then the push version, then snatch balance, then snatch from hang. Worked out pretty well, but we had to get him strong and comfortable in the overhead position before he started throwing weights over his head and his shoulder popping out arl owa the place. Doing loads of reps with the empty bar taught him not only where to put the bar, but also improved his shoulder mobility and stability, so when he started adding weight they got a lot stronger.
Paul Carter from lift run bang had similar issues trying to be klokov:
"cut down on the cardio jackass."May 31, 2012 - 02:13 PM #1 like (Ben) -
Thanks for the detail there Harrison, will absolutely start doing this with empty bar for reps, need to get ego out of the way for a while.
Incidentally, starting a new Jonny-inspired template which will require keeping the ego in check anyway, so will see how this change of tack materialises.
@Jonny - I feel levers in my lats more than anything. Only issue is the stares. Got a "FWOAAAR FOOKIN HELL PURE UPPA BODY STRENGF AND THAT" in Kenton the other day.
30/5/12:
A)Seated press:
8 triples between 50kg and 70kgB) Squat:
60kg x 5,
80kg x 3,
110kg x 3,
120kg x 3 slow
110kg x 3C) Seated DB press:
30kg 8, 7, 7D) Chins:
4 x 8-10 bodyweightE) Laterals: 8kg - 3 x 12
Today: Trained calves and back with Ben and Jonny
A) Donkey raises: 3 x 8-10B) Pulldowns: 5 x 10
C) Hammer press: 2 x 10
D) Bent row: 5 x 8
E) Smith bent row: 5 x 10
F) Laterals: 3 sets
Ben is looking mental at the moment.
"metal is just gabba for pansies" - HarrisonJune 1, 2012 - 11:01 PM # -
Thanks man, PB is 80kg x 4, but I was much heavier.
A) Squat:
120kg x 3
130kg x 3
135kg x 3
140kg x 2
145kg x 2
150kg x 1
All smoothB) Incline bench:
60kg x 5
70kg x 5
80kg x 3
90kg x 2
95kg x 1
100kg x 1
105kg x 1,1,1C) Split squats:
Bodyweight 3x15D) DB bench: 40kg x 9, 8
"metal is just gabba for pansies" - HarrisonJune 2, 2012 - 04:23 PM # -
Are you doing regular split squats or the badass Bulgarian variant?
All smooth
you sound like Barry White, do you sing to the barbell:My first, my last, my everything,
And the answer to all my dreams...Bet it loves you back. Evidently. Nice numbers man.
June 2, 2012 - 04:31 PM # -
RaymondRay said:
Are you doing regular split squats or the badass Bulgarian variant?All smooth
you sound like Barry White, do you sing to the barbell:My first, my last, my everything,
And the answer to all my dreams...Bet it loves you back. Evidently. Nice numbers man.
Haha cheers Ray, was doing Bulgarian ones, rear foot elevated. Just with bodyweight for a bit of volume and knee health. Will keep them in unloaded for the time being
"metal is just gabba for pansies" - HarrisonJune 2, 2012 - 06:20 PM # -
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Haha cheers Ray, was doing Bulgarian ones,
Been doing them for a few days and they're amazing. Helping me out with this fucked up hip until I see the woman.
June 2, 2012 - 06:56 PM # -
Yusef said:
Thanks man, PB is 80kg x 4, but I was much heavier.A) Squat:
120kg x 3
130kg x 3
135kg x 3
140kg x 2
145kg x 2
150kg x 1
All smoothB) Incline bench:
60kg x 5
70kg x 5
80kg x 3
90kg x 2
95kg x 1
100kg x 1
105kg x 1,1,1nice! squats look better!
"cut down on the cardio jackass."June 2, 2012 - 08:55 PM #1 like (Yusef) -
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Cheers guys, still a couple of reps off PB territory, but again, still happy given the weight loss.
Jonny’s program day 1: Push
A) Military Press: (Light lateral raises between sets)
40kg x 5,
50kg x 3,
55kg x 3,
60kg x 3,
65kg x 2,
70kg x 1,
65kg x 3,
70kg x 2Pushpress:
75kg x 2
80kg x 1
80kg x 3
85kg x 2
90kg x 1
85kg x 3
90kg x 2
95kg x 1
80kg x 4B) Seated DB press: (Light laterals between sets)
27.5kg x 8, 7, 6
17.5kg x 12C) Close grip bench:
40kg 2 x 10
Session cut short again, brother was being a bont by doing too many dips. Too many dips spoil the broth.Thoughts
Diet this week has been all over the place, gained some noticeable fat and won’t have access to a gym this coming week. May do ADF for some damage control.Paraworkout nutrition has been minimal in the last 10 weeks (maximum 1 scoop whey iso + caffeine + 15g MCT, often nothing at all). However, sessions are going to be more pumpy in the coming weeks, so will be reintroducing the tastiest of all supplements: casein hydro + leucine. mmmmmm
"metal is just gabba for pansies" - HarrisonJune 3, 2012 - 03:27 PM # -
Back from Brussels. Did some dietary damage at the hand of the patisserie - looking visibly fatter and weighing 81.5kg fasted.
7th June:
A) Deadlift:
130kg x 3,
140kg x 3,
150kg x 3,
160kg x 3,
170kg x 3,
180kg x 5B1) Rope straight arm lat pulldowns
B2) Cable row^ x 4
Today:
A) Squat:
60kg x 5
80kg x 3,
100kg x 3,
110kg x 3,
120kg x 2,
100kg x 3
110kg x 3
120kg x 3
130kg x 2
120kg x 3,1B) Front squat:
80kg 4 x 3C) Dips:
+15kg x 7
+25kg x 6
+35kg x 5
+45kg x 4
+35kg x 7D) Tricep pumpy
Low fat refeed
"metal is just gabba for pansies" - HarrisonJune 8, 2012 - 11:15 PM #1 like (Mehrad) -
Chest today, wasn't feeling too strong so did some volume:
A) Incline bench (flyes or squeeze press between sets):
60kg x 4
70kg x 3
75kg x 3
80kg x 5
85kg x 4
90kg x 2
80kg x 6
85kg x 4
90kg x 3
95kg x 1
80kg x 3
70kg x 10
75kg x 4,2,2
60kg x 4,3,3No grinding, no technical breakdown.
B) DB Flat Bench:
40kg x 4
32.5kg x 5
30kg x 7
25kg x 10, 8C) DB decline pullovers:
40kg x 13
25kg x 20 rest pausedD) Leaning DB floor press: 17.5kg x 10, 8
E) Abs: 4 sets (ab wheel, crunches and reverse crunches)
F) Behind neck snatch grip press: Bar: 4 x 5-8
Lots of chest stretching between sets, good pump. Found some old arginine ethyl ester which is always a laugh.Refeed tonight with low fat rice pudding.
Someone asked me about my squeeze pressing, and claimed he had 25 inch arms back in the day, and that he couldn't fit through doors.
"metal is just gabba for pansies" - HarrisonJune 11, 2012 - 07:39 PM # -
1 like (Mehrad)
-
Back on the diet now, it's been uncontrolled the last 2-3 weeks annoyingly, no progress made judging by photos, but no regression either.
Fasted walks have been every day this week.
Today: Back
A) Chin: 2 x 8
B1) Good morning: 70kg 5x10
B2) Hyper/Reverse hyperC1) Rope straight arm pulldowns
C2) Partial Chins
C3) Cable row
C4) Band pull apartsFor 4 (5?) circuits
D1) Reverse crunches 2 x 15, 2kg
D2) Rollouts: 1 x 10
D3) EZ curl 2 x 10
D4) EZ bar row: 1 x 12Gymnastics PM
Practised this:
"metal is just gabba for pansies" - HarrisonJune 13, 2012 - 11:35 PM # -
Had to cut session early:
A1) Lateral raises (partial): 6kg
A2) Behind neck press:
Bar x 8, 8
30kg x 5
35kg x 5
40kg x 5
45kg x 5
50kg x 5 (front)
45kg x 3B) Band pull aparts
C) Handstand pressups: 11, 8, 6
Going to stay carbless today, looking shit
"metal is just gabba for pansies" - HarrisonJune 14, 2012 - 02:18 PM # -
Looked much better this morning. Going to regulate the diet from this point according to how much water I'm holding/fullness etc.
Trained back with Jonny:
A) Chins: 14, 8, 6B1) BB rows:
50kg 4 x 8-10
70kg 3 x 8-10B2) Banded straight arm lat pulldowns between sets
C) Seated row: 4 x 10
C2) Standing pulldowns;
D) Chest supported 1 arm row: 20kg 2 x 10
Pumpy.
Me: "You know you have a pump in your lats when they're pressing against your triceps"
Jonny: "Yeah, like when you get your arm caught on them"
No Jonny. That's just you.
"metal is just gabba for pansies" - HarrisonJune 15, 2012 - 08:54 PM # -
Arm caught on lats, a common household accident.
I don't even lift.June 15, 2012 - 09:40 PM # -
New gym - Had to have an induction, took 20 minutes. The interesting part about this:
- Induction is compulsory for safety/legal reasons
- In depth explanations of how to adjust speed etc. on the treadmill
- No coverage of free weights, despite specifying at the beginning that I'll only be using free weights, and have no intention of using the treadmill
- No option to sign a waiver
- Cost £10A) Squat:
60kg x 5
100kg x 3,
120kg x 3
130kg x 3
135kg x 2
140kg x 2
130kg x 3
120kg x 3
100kg x 6
110kg x 3B) Front squat:
60kg x 3
100kg x 3C1) Swiss ball pikes
C2) Swiss ball crunches3x12
Session cut short.
"metal is just gabba for pansies" - HarrisonJune 17, 2012 - 05:53 PM #1 like (Jefro_Sho) -
Chest:
A) Incline bench:
60 x 5
70 x 4,
80 x 4,
85 x 3,
90x3,2,
70 x 5,
75 x 5,
80 x 4,
85 x 3,
90 x 3,
60 x 18B) DB Bench: (Band squeeze press between)
40 x 6,
36 x 6,
26 x 13
Oh dearC) Pullovers:
40kg x 11
22kg x 10
20kg x 10
12kg x 10D) Dips: +20kg x 8
E) Chin: +20kg x 3
F) Abs: 3 sets
"metal is just gabba for pansies" - HarrisonJune 19, 2012 - 09:44 PM # -
Bloody hate gym inductions. Often I feel I know more than the person taking me round, all you need to know is WHERE the gym is.
June 19, 2012 - 11:43 PM #1 like (Yusef) -
yeah. Still better than knowing more than a fucking massage therapist who's supposed to be curing you
Paid 30 pounds to be told i should brush my teeth standing on one leg.
Actually probably worth it but still..
June 21, 2012 - 06:14 PM #
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