REGISTER AN ACCOUNT
Who's Online - 0 members and 25 guests
Powerlifting Advertising. Strongman Advertising.

Tokars 5x3 System

Users viewing topic: & 1 Guest

Comments thread for: Tokars 5x3 System

123

RobIconTokars 5x3 System05-05-2007 @ 11:39 
Avatar
Does f*ck all for SugdenBarbell.co.uk
Member 1, 7173 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Good article JT, I like it!
littlegirlbunnyIcon...05-05-2007 @ 12:08 
Avatar
MIA
Member 7, 621 posts
SQ 80, BP 45, DL 125
250.0 kgs @ 55kgs UnEq
Looks like a good system to me. I have had sucess with a simple linear 'upping the weight, dropping the reps' program before, and was thinking about following something similar again. This looks much more ideal because of the flexibility of the system. Plus, I like the thought of cycling the high to low reps as well.

It will definately make a change from 5x5 to 3x3 to doubles, which, although is undoutably one of the best programs out there, can get a bit stale after one to many cycles IMO.
BoarIcon...05-05-2007 @ 12:29 
Avatar
I can't believe you've done this.
Member 5, 24234 posts
Administrator
good work mate !!
tokarIcon...06-05-2007 @ 11:32 
Avatar
Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Cheers guys! Thanks for putting it up Rob.
BazIcon...07-05-2007 @ 01:59 
Weak training is still training.
Member 63, 260 posts
SQ 135, BP 110, DL 195
440.0 kgs @ 78kgs UnEq
Good article, i was actually thinking of asking how i could train to increase my strength in a power lifting style, and this looks exactly like the method i need. I've got exams in 3 weeks and then after that i should be able to commit to it properly.
Cheers for the help.
HaydenIcon...07-05-2007 @ 02:55 
Avatar
memories , like the corners of my mind ....
Member 49, 2298 posts
SQ 200, BP 132.5, DL 220
552.5 kgs @ 123kgs UnEq
Nice routine. I think i will give that a go in the next few months.
RickIcon...07-05-2007 @ 22:16 
Avatar
I am a bench-only guy
Member 3, 8841 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Nice article!

It sort of reminds me of what I used to do - short cycles with increasing reps/dropping weight each time - but much more PL-focused.

I need to find some focus, and some bo***cks, on squats, and this might be the thing to try. Either that or a traditional longer-cycle western-periodisation routine like the Coan bench... not sure what I need, or more to the point want.
IcepickIcon...08-05-2007 @ 10:01 
Avatar
still a cock
Member 55, 1213 posts
SQ 50, BP 25, DL 55
130.0 kgs @ 0.1kgs UnEq
I like this routine very much, I'm a big fan of using heavier loads even if it means dropping volume. static schemes like 5x5 are great but can soon get boring staying at the same weight and lead to overtraining, and it doesnt quite prepare your body for max attempt, so switching reps ans sets up is the way forward, matter of fact I think I'm going to use this for my raw bench Grin
tokarIcon...08-05-2007 @ 22:53 
Avatar
Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
It's great to hear that people think it's good. It's certainly worked for me. I think it's also a good thing to do (Rick, I agree with you about your squatting) after you've been doing slightly higher reps for a while. So, perhaps a few weeks of 5x5, and then on to this. I'm doing the Korte again at the moment then I'm going to switch to it.
NeilIcon...14-05-2007 @ 15:19 
Avatar
For Kettle, For Country!
Member 81, 1706 posts
SQ 182.5, BP 120, DL 227.5
530.0 kgs @ 90kgs UnEq
A quick question on this routine. What should I be doing for warm up? On the days where it's 2x1 for example, I just feel like I shouldn't be going straight into that kind of intensity without one. What you think?
tokarIcon...14-05-2007 @ 19:10 
Avatar
Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Originally posted by Neil...
A quick question on this routine. What should I be doing for warm up? On the days where it's 2x1 for example, I just feel like I shouldn't be going straight into that kind of intensity without one. What you think?


Good God no. Always warm up properly. I probably do more warm up sets than most actually, particularly on squats. For instance, if I was going to do 180x1x2 I might go:

60x5, 90x5, 120x3, 140x3, 160x2, 170x1, 180x1x2

Don't do more than 5 reps on any set (except perhaps 60 in the above example), but put up every rep, including warm ups, as fast as possible. Warm-ups are an individual thing really - as long as none of them are hard work, don't worry about it.
NeilIcon...14-05-2007 @ 19:34 
Avatar
For Kettle, For Country!
Member 81, 1706 posts
SQ 182.5, BP 120, DL 227.5
530.0 kgs @ 90kgs UnEq
Ah OK, thanks. I did warn people I would ask some numpty questions! Happy

Actually this leads onto another question I have that perhaps you can help me with.

I also do running and sometimes I do a little 5k before doing a workout, is this compatible with PL or is it a big no no? At the moment I tend to do weights 3 times a week and run 3 times a week and rest on Sundays but sometimes I find I have to fit in a run on a weights day. My running is oriented towards 10km, therefore I put in about 20km/week over the 3 runs. I'm not that quick but I enjoy it about as much as the weights so I am trying to do both.
IcepickIcon...14-05-2007 @ 20:37 
Avatar
still a cock
Member 55, 1213 posts
SQ 50, BP 25, DL 55
130.0 kgs @ 0.1kgs UnEq
a ''little 5k run'' lol, that is a classic. I wouldnt do it but as usual in life, you have to do what makes you happy. Only thing is I would suggest you do the cardio after weights, if you really want to improve in both areas as there is no way you're going to be at 100% strength after a 5k. maybe have a banana/glucose + whey before the run.
tokarIcon...14-05-2007 @ 22:53 
Avatar
Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Unless you are Anthony (famous Sugden trainer) it is an absolutely ludicrous idea. Even if you are Anthony it is a bad idea.

If you really want to do 5k runs, do them after weights or, better still, on a separate day. As Icepick says, you have no chance of being anywhere near your best on weights after running a 5k.
NeilIcon...15-05-2007 @ 09:45 
Avatar
For Kettle, For Country!
Member 81, 1706 posts
SQ 182.5, BP 120, DL 227.5
530.0 kgs @ 90kgs UnEq
OK thanks for the info. What I meant by little 5km run was a gentle one, i.e. not pushing for a good time. I figured that I could use it as a warm up and a way to get a run in at the same time. Seems I was wrong! Hey ho. Happy

I always fuel my runs, I never go out on an empty stomach.

Thanks again for the advice. I will try to make sure I always do runs and weights on separate days. If not then I'll run AFTER a weights session, and even then after I've had my PWO eats too.

I'm glad I joined this forum, I've learned more from browsing and a couple of questions than I ever did from the power section on MT. At this rate I might even start lifting heavy weights! Wink

123

© Sugden Barbell 2019 - Mobile Version - Privacy - Terms & Conditions - Website by Devto