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Tokar's Training Log

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tokarIconTokar's Training Log09-10-2006 @ 19:25 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Post Edited: 12.10.2006 @ 22:57 PM
OK, you lured me in with your snazzy graphics and stuff...

So, currently: 3 weeks to go to competition, Manchester and District PL Championship (it's equipped but I'm lifting raw - no belt, no wraps, no nothing).

Current state of training:
Deadlift: excellent
Bench Press: very good
Squat: was excellent; now s**te (no change there then)

Aims in competition are:
Squat 182.5 (revised downward after training downturn)
Bench Press 140
Deadlift 255

Next year's aims are already beginning to take shape:
Just 2 competitions planned, NW Unequipped in April (presumably) to qualify for Unequipped Nationals in September, at which I want to get a 600lb deadlift at < 100kg. (We'll see how the bodyweight goes.)
RobIcon...09-10-2006 @ 19:50 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7173 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
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I think you'll get 400lbs easy - what sort of jumps are you going to take?

Getting under the competition bar and in the right frame of mind will help you a lot - you did well at the last one so I really don't see you f**king up unless it's all in your head.

Anyway, this competition is about a monster deadlift - that's what I want to see!
tokarIcon...09-10-2006 @ 21:05 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Originally posted by Rob...
I think you'll get 400lbs easy - what sort of jumps are you going to take?

Getting under the competition bar and in the right frame of mind will help you a lot - you did well at the last one so I really don't see you f**king up unless it's all in your head.

Anyway, this competition is about a monster deadlift - that's what I want to see!


Thanks for the vote of confidence! I'm thinking 165/175/182.5 at the moment. The original plan was to open at 170 but I don't fancy that now. I'm hoping the taper will really fix things, cos I've always felt really good off the back of the Sheiko prep period.

The monster deadlift will happen no matter what. Last heavy deadlift day at Sugden tomorrow!
RobIcon...09-10-2006 @ 21:08 
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SQ 182.5, BP 110, DL 205
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Post Edited: 09.10.2006 @ 21:08 PM
Cool, I forgot about that. I'll bring Sugden TV.

Plan looks sensible to me - and if it feels easy on the day, it can always go higher.
tokarIcon...09-10-2006 @ 21:08 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Originally posted by Rob...
Cool, I forgot about that. I'll bring Sugden TV.

Plan looks sensible to more - and if it feels easy on the day, it can always go higher.


And a T-shirt! Happy

How much?
RobIcon...09-10-2006 @ 21:10 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7173 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
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I need to order a batch.. I only ordered the one to make sure they were alright. Will do it later tonight.. delivery usually takes about a week or so.
tokarIcon...09-10-2006 @ 21:18 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
OK, cool.
BoarIcon...09-10-2006 @ 21:25 
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I can't believe you've done this.
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whats the plan for the last deadlift sesh jon ? you gonna go for big singles ?
tokarIcon...09-10-2006 @ 21:53 
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Member 11, 965 posts
SQ 190, BP 140, DL 255
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Originally posted by jonnywildboar...
whats the plan for the last deadlift sesh jon ? you gonna go for big singles ?


Nope. Sheiko has platform deads for 3 singles @ 70% then 80%x3x5 on normal deads. Thing is, I haven't really got a 1RM to work off (240 is too low to work from now) so I think I'll do 180-190 on the platform singles, then 200-210 for the triples, something like

70x5, 120x3, 150x3, 180x1, 190x1, 180x1
70x3, 120x3, 150x3, 175x3, 200x3, 205x3, 210x3, 205x3, 200x3

Now I've actually thought that through we'll see how closely I stick to it. Might go heavier...
tokarIcon...10-10-2006 @ 22:59 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
10/10/06

Bench Press
60x3, 80x3, 95x3, 110x3x2, 120x2x3

Very, very easy. Had to stop myself doing more.

Deadlift off platform (2 thin mats + a couple of 25kg plates)
70x3, 120x3, 150x3, 165x2x2, 180x1, 185x1, 190x1

Deadlift
70x3, 120x3, 150x3, 175x3, 200x3x5

The platform deads were a piece of cake, and then when I started the normal ones it felt really easy. But then they got harder and the top sets were a bit of a slog really. The last set was actually the best one - need to get back into the groove of pulling from the floor. Got another couple of sessions to go, which hopefully will do the trick.

Machine Row (parallel grip)
70x10, 112x5, 91x10, 10, 10, 8

Hammer Curl
20sx16x2
tokarIcon...12-10-2006 @ 20:59 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
12/10/06

Squat
60x5, 90x3, 110x3, 130x3x2, 145x3, 150x3x5

That's more like it. I swear, Sunday morning workouts just suck the life out of you so you can't squat properly - this was a million miles away from Sunday's horrible session. Not easy perhaps, but certainly very comfortable. 150x5x5 wouldn't have been a problem.

Close Grip Bench Press
60x5, 85x4, 100x3, 115x3x5

Pulldown
97.5x5, 105x5, 112.5x5, 120x5, 112.5x5

Bench Press
70x3, 85x3, 100x3x2, 110x3x2

Excellent evening. I've actually been feeling a bit ill (sinuses, headache) since yesterday afternoon but I felt much better for having trained.

Squats were very reassuring. Close grip benching was actually quit easy - that's actually more than I've done competition grip for 5x3. The reason is because while the comp benching is waved in intensity and volume and settled on doing assistance by just ramping up the intensity week on week over a long period towards a competition. Started this cycle at 80x6x4, which felt a bit crap, but it's gone from strength to strength since then.
tokarIcon...16-10-2006 @ 22:10 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
13/10/06

Bench Press
70x4, 85x4, 100x4x4

2 second pauses. All fast and easy.

Barbell Row
60x6, 90x6, 115x6x5
tokarIcon...16-10-2006 @ 22:13 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
15/10/06

Squat
60x5, 90x3, 110x3, 130x3x2, 150x2x5

Start a bit later, bit of Red Bull, and everything's fine. Good squatting.

Bench Press
70x3, 85x3, 100x3, 112.5x2x3, 120x1x3

DB Bench Press
50sx5x5

Excellent! Finally got there.

Pull-up
+15x8x5

Last big session before comp, felt good.
RobIcon...16-10-2006 @ 22:48 
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Does f*ck all for SugdenBarbell.co.uk
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SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
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Mate your pull ups are getting pretty crazy - that's great stuff.
tokarIcon...17-10-2006 @ 08:18 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Next aim on pull-ups is to get 10 sets of 10 with 10 kilos!

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