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Tobys training journal, v2.

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WiegieboardIcon...13-12-2010 @ 21:54 
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as crimson as my last victims underclothing.....
Member 899, 11342 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Very interesting session today big chap. Look forward to seeing how this style works out.
TobyIcon...14-12-2010 @ 22:17 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Squats - high bar, belted, short pause
1 x 5 60kg
1 x 3 80kg
1 x 2 100kg
1 x 1 120kg
1 x 1 140kg
1 x 1 160kg

Rack Pulls - arched back, beltless, below the knee
1 x 5 60kg
1 x 5 100kg
1 x 3 120kg
1 x 3 130kg
1 x 2 140kg
1 x 1 150kg

Squats - high bar, beltless, short pause
1 x 5 60kg
1 x 3 70kg
1 x 3 80kg
1 x 2 90kg
1 x 1 100kg
1 x 1 110kg
1 x 1 120kg
1 x 1 130kg

Hamstring Curls ~ -/1/5 tempo
1 x 5 35kg
5 x 5 45kg

Good session. I am loving the rack pulls with perfect form, really hammers the back.
WiegieboardIcon...14-12-2010 @ 23:15 
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as crimson as my last victims underclothing.....
Member 899, 11342 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Gonna try those rack pulls on Saturday. I know you're doing them for squats, but that's my sticking point on the deads now, 4 weeks can't hurt I'm sure.
TobyIcon...15-12-2010 @ 20:11 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Post Edited: 15.12.2010 @ 20:12 PM by Toby
Wiegieboard said:Gonna try those rack pulls on Saturday. I know you're doing them for squats, but that's my sticking point on the deads now, 4 weeks can't hurt I'm sure.


They are great, they help me a lot with the squat positioning as well as the deadlift lockout. can only do 150ish with clean form but i locked out a 250 deadlift like it was nothing the other day - so all this perfect form high bar and rack pulls must be working!

Todays session:

Bench - all paused

wave 1 - middle finger on ring
1 x 5 20kg
1 x 5 60kg
1 x 5 80kg
1 x 3 100kg
1 x 2 110kg
1 x 2 120kg
1 x 1 130kg
1 x 1 135kg
1 x f 140kg - felt stable but just didnt have the strength to press it today.

wave 2 - pinkie on ring
1 x 3 100kg
1 x 3 102.5kg
1 x 3 105kg
1 x 3 107.5kg
1 x 3 110kg
1 x 3 112.5kg
1 x 3 115kg
1 x 3 117.5kg
1 x 2 120kg
1 x 2 122.5kg
1 x 2 125kg
1 x 1 127.5kg

wave 3 - incline
1 x 5 60kg
1 x 5 80kg
1 x 3 90kg
1 x 2 100kg
1 x 1 105kg
1 x 1 110kg
1 x 1 115kg - pb

Seated Dumbbell Shoulder Press
1 x 5 20kg
1 x 5 30kg
1 x 3 40kg
1 x 3 42.5kg
1 x 3 45kg
1 x 3 40kg

Neutral Grip Pulldowns
1 x 5 50kg
1 x 5 75kg
1 x 5 100kg
1 x 5,5,5 100kg, 75kg, 50kg drop set

Pushdowns
1 x 10 50kg
1 x 5 80kg
1 x 5 100kg
1 x 5,5,10 110kg, 80kg, 50kg drop set

Rear Delt Flyes
4 x 20
TobyIcon...16-12-2010 @ 22:33 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Another good one today - decided to put the suit on after doing a few sets of squats as i felt like i was good for a PB in it.

Squats
1 x 5 20kg
1 x 5 60kg
1 x 5 80kg
1 x 3 100kg
1 x 1 120kg
1 x 1 140kg belt on
1 x 1 160kg
1 x 1 180kg suit bottoms
1 x 1 220kg straps up
1 x 1 240kg knee wraps on
1 x 1 265kg
1 x 1 300kg PB

Hamstring Curls
1 x 5 35kg
3 x 10 50kg

Weighted Hyperextensions
1 x 10 bw
1 x 10 10kg
1 x 10 15kg
1 x 10 20kg
1 x 10 10kg
likesadeadkfIcon...16-12-2010 @ 22:37 
Member 1384, 483 posts
SQ 210, BP 140, DL 275
625.0 kgs @ 97kgs UnEq
BOOOM! 300kgs is awesome! You manage to get a video? Would be good to have a look.
WiegieboardIcon...16-12-2010 @ 22:38 
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as crimson as my last victims underclothing.....
Member 899, 11342 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
And the 300 did fall
TobyIcon...16-12-2010 @ 23:41 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Thanks guys - no videos of this but i will get some in jan and feb building up to my comp. hopeing to get a session in the shirt before new year, i will get that recorded if i can!
TobyIcon...21-12-2010 @ 17:17 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
My net has been down for the past few days. Cant really remember the two sessions i missed logging. Saturday was pressing, nothing of note. monday was high bar beltless squats and deads for reps, worked up to 200kg for a total of 13 fast reps (3,2,2,3,3)

Today:
Bench all paused, middle finger on ring
1 x 5 20kg
1 x 5 60kg
1 x 5 80kg
1 x 3 100kg
1 x 2 110kg
1 x 1 120kg
1 x 1 130kg
1 x 1 132.5kg
2 x 1 130kg
8 x 2 112.5kg pinkie on ring

Incline bench all paused, pinkie on ring
1 x 5 20kg
1 x 5 60kg
1 x 5 80kg
1 x 3 90kg
1 x 3 100kg
1 x 2 105kg
1 x 1 110kg
1 x 1 112.5kg

DB Shoulder Press
1 x 5 27.5kg
1 x 5 32.5kg
1 x 3 35kg
5 x 3 40kg

Neutral Grip Lat Pulldowns
1 x 5 50kg
1 x 5 75kg
4 x 5 100kg
1 x 5,5,5 100kg 75kg 50kg drop set

Finished off with some tricep assistance.
WiegieboardIcon...21-12-2010 @ 22:31 
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as crimson as my last victims underclothing.....
Member 899, 11342 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
your shoulders are coming on nicely Toby.
TobyIcon...24-12-2010 @ 12:18 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
mnanaged to get on computer again to log training. missed a session where i went up to 220 deadlift but hadnt had enough rest from the last session so i could only single it.

Yesterdays bench:
Bench Middle finger on ring, all paused
1 x 5 60kg
1 x 5 80kg
1 x 5 100kg
1 x 3 110kg
1 x 2 120kg
1 x 1 130kg

wave 2 - pinkie on ring, paused
1 x 5 100kg
1 x 5 102.5kg
1 x 5 105kg
1 x 3 110kg
1 x 3 115kg
1 x 2 120kg
1 x 1 125kg

wave 3 - pinkine on ring, paused, incline
1 x 5 60kg
1 x 5 80kg
1 x 3 90kg
1 x 2 100kg
1 x 1 102.5kg
1 x 1 105kg
1 x 1 107.5kg
1 x 1 110kg
1 x 1 112.5kg

finished off with some lats, triceps and rear delts.
WiegieboardIcon...24-12-2010 @ 12:27 
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as crimson as my last victims underclothing.....
Member 899, 11342 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Very interesting bench method you're using just now. Is there a name for that system?
TobyIcon...25-12-2010 @ 00:21 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Wiegieboard said:Very interesting bench method you're using just now. Is there a name for that system?


its not any specific system, just targetting my weaknesses and training up to singles in the main lifts. All reps are fast and with good form. The rep ranges are basically taken right off of Prilephin's table
TobyIcon...29-12-2010 @ 21:34 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Deadlifts
1 x 5 70kg
1 x 5 120kg
1 x 2 160kg
1 x 1 180kg
1 x 1 200kg
1 x 1 220kg belt on
1 x 1 240kg
1 x F 260kg - failed mid thigh, felt great off the floor.
1 x 4 200kg

Box Squats
1 x 5 60kg
1 x 5 100kg
1 x 3 120kg suit bottoms
1 x 3 140kg
10 x 1 160kg

finished off with hamstring curls, calf raises and back raises.
TobyIcon...04-01-2011 @ 23:11 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Forgot to log a bench session bewteen xmas and new year, but nothing intresting happened and i cant really remember it now.

Took a while off training because i had laryngitis and was struggling to sleep and breathe properly. Pretty much gone now so i went in and trained.

Deadlifts
1 x 5 70kg
1 x 5 120kg
1 x 3 160kg
1 x 1 180kg belt on
1 x 1 200kg
1 x 1 220kg
1 x 1 230kg
1 x 1 240kg suit on
1 x 1 250kg
1 x 1 260kg - PB

Squats
2 x 4 100kg suit bottoms
1 x 3 120kg
1 x 1 140kg
1 x 1 180kg straps up, belt on
1 x 1 210kg
1 x 1 230kg
1 x 1 255kg knee wraps
1 x 1,F 285kg first was a bit off line and hips came up too much. second was even worse and i failed the rep. need to do reps at lower weights after deadlifts as the lower back is struggling to stabilise it.

Box Squats suit bottoms on all. beltless
1 x 5 100kg
1 x 3 120kg
1 x 1 140kg
1 x 1 160kg
5 x 3 140kg

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