Week 4, heavy day ,Klokov press, Russian peaking cycle:
Klokov press: 50 X 8;
Standing barbell OHP: 85 X 6;
Klokov press; 70 X 5;
Standing barbell OHP: 120 X 4;
Klokov press: 95 X 2;
Klokov press; 100 X 2;
Klokov press: 105 X 2;
Klokov press: 85 X 12 burn out set;
Standing barbell overhead press: this was a very short workout but, I think, a beneficial one. I worked up to five sets of three reps at 85 percent of my 1 RM and then did isometric holds at three positions of the press--eye level, 1 inch above start, and then to get a stretch, about 3 inches below start with bar on my chest. This, plus partial isometric holds on the Captain of Crush gripper # 2.5, consisted of my workout. Short, perhaps, but, in my opinion, worthwhile. It went like this:
65 X 8; 90 X 6; 110 X 5; 140 X 3, 3, 3, 3, 3;
Partial OHP with isometric holds:
170 X 3 count hold eye level; 3 count hold 1-2 inches above start postion; 3 count hold 3 inches below on top of chest;
Captain of Crush gripper # 2.5 partial isometric holds:
Left hand----6 count;
Right hand--6 count.
The winter storm that socked the Washington, DC area is keeping me away from the gym. However, throughout the day I've been doing kettlebell presses, light superslow dunbell lateral raises and curls--only have a pair of ten pound dumbells--and band work. Really not much more than this to post. Sorry for the lack of specifics but will be back in the gym when the streets are passable and the idiots are off the roads.[ DC area residents are not used to snow and, as a result, don't know how to drive in it. ]
Short wake up workout, mostly with bands, to wipe the cobwebs out of my head early in the morning.
Overhead press using a pair of handles hooked up to a tunular band rated at 2 pounds; X 26 reps
Klokov-type press using the same handles + tubular band but pressing diagonally up instead of straight overhed X 8;
With a pair of 10 pound dumbells, I did isometric holds on a lateral raise-three positions:
Dumbells top position parallel to floor; 10 X 15 slow count;
Dumbells halfway down--maybe 45 degrees: 10 X 15 slow count;
Dumbells maybe 30 degrees from down position: 10 X 15 slow count--total time under tension 45 slow count for all
Klokov press using broomstick as barbell and a pair of mini bands X 8 reps;
Clean grip high pulls using an Elite Fitness short light band they use for deadlifts, and a dowell for a barbell. I did 5 reps
with the normal reps speed. Then for the next five reps I held the band/dowell at the top of the pull for a 2 to 3 count then
did a 4 count eccentric lowering per rep.
A different type of a decent workout without having to go to the gym and it certainly starts the day off on a different footing.