Tokar's Training Log

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tokar		...	08-01-2007 @ 23:26
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Originally posted by Rob... There's obviously something wrong with you mechanically, all these injuries aren't just bad luck. At a guess I'd say you have bad pelvic tilt - probably very tight hip flexors and weak abs. This can lead to a lot of injuries (particularly knee ones) and even shoulder ones. I'll have a chat to you on Sunday if you're in. I suffer from it a bit as well, lots of time on the computer or sat down is a great recipe for it unfortunately. Pelvic tilt maybe; tight hip flexors almost certainly; weak abs almost certainly not. I thought maybe I did have weak abs a while ago but if I did I rectified that. I'm confident I have pretty strong abs now. To be fair, the only knee injury I've ever had before was definitely from football - I had it well before I even started lifting and it just kept coming back from non-lifting activities.

tokar		...	08-01-2007 @ 23:27
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Originally posted by Boar... and your knocking on a bit jon. was it a f**kinghell godda stop now pain ?? It would have been if I'd been squatting ATG but it doesn't even kick in till after legal PL depth.

Rob		...	09-01-2007 @ 00:40
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	Bear in mind (although you may have realised this) that when I say weak abs I mean in relation to the rest of your strength, such as your lower back. According to your journal you do very little (if any) direct core work yet lots of stuff which is going to make your back a lot stronger.

Rob		...	11-01-2007 @ 13:44
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	The discussion about ab exercises and hip flexors has now been moved to: http://www.sugdenbarbell.co.uk/forum.php?a=194

tokar		...	11-01-2007 @ 20:34
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	10/1/07 Bench Press 70x5, 85x4, 100x3x2, 110x2x5 Deadlift 60x5, 100x4, 140x3x2, 160x2x2, 180x1x8 Pulldown (neutral) 112.5x5, 125x3, 135x2x6 Annoyingly easy because it was a different machine - similar but shorter range of motion because you can't move the seat down. I asked about the other one and they said it had been taken away for some reason and would be brought back; I then discovered it at the other end of the gym. Machine Row 97.5x15, 105x8x5 Rower 500m x 5 (all < 1:50) See it, lift it OH Press training: 50x4, 60x2, 70x1

tokar		...	13-01-2007 @ 21:44
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	12/1/07 Squat 60x5, 90x5, 110x3x2, 130x2x4 Bench Press 60x5, 80x4, 95x3x2, 105x2x4 Clean & Press (x+1) 60x2x2, 65x2x2, 70x2, 75x1, 60x2x2, 65x2, 70x2, 75x1 Barbell Row 65x5, 85x4, 105x3, 125x2x8 EZ Bar Curl 32.5x15x3 Rower 1000m x 3 (all

tokar		...	25-01-2007 @ 20:48
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Been away for a few days, to Stockholm. Very cold and lots of snow, excellent stuff. Very good language also. Had an unbelievably st max out day last Wednesday (17th) - failed a 170 squat and a 135 bench (first time since my first comp that I've failed a submaximal bench attempt) and then went up to 220 on deads before calling it a day. Absolute crap. Day after I did a PB 7:19.7 for 2000m row, which was alright but a bit disappointing. Today, 25/1/07 Close Grip Bench Press 60x8, 80x5, 90x3, 100x1, 110x1, 120x1 (PB) Bench Press 60x3, 80x3, 90x3, 100x2, 110x1, 120x1, 125x1 Squat 60x5, 80x5, 100x3, 120x3, 130x1, 140x1, 150x1, 160x1 (Might have stuck on another 5kg but didn't have proper squat shoes with me and it didn't feel hugely comfortable.) Deadlift 60x5, 100x3x2, 140x3, 160x1, 180x1, 190x1, 200x1, 140x3, 160x1, 180x1 Just getting back into the swing of things. Actually felt as strong as I did on max out day before I went away. Right knee is still bothering me but only if I try to do ATG squats, which obviously I don't usually do anyway. Would like it to clear up though. Going to start Korte's 3x3 now cos I feel like I need a change, everything's been going st recently. Obviously me being me, I'm not going to do it to the letter. A couple of changes I'm going to make: 1) A 4th day to do bench assistance. This has two purposes - (i) injury prevention - I don't think all that repetetitive movement with no retraction, abduction etc can be good and (ii) strength and mass maintenance/improvement in shoulders and lats. I also think bench press needs assistance, while squat and deadlift don't. I might do very light lateral raises after benching as well. The 4th day will be: OH Press Pulldown Lateral Raise Machine Row Curl 2) Higher intensity on bench press. 58-64% of a +5% projected max has me starting at 82.5kg and finishing at 90-92.5kg. I'm going to start at 85kg and see how it goes. If it's easy I'll probably go 85/90/95/100.


Joni		...	25-01-2007 @ 22:29
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	welcome back! And good luck with yet another mental routine!

tokar		...	25-01-2007 @ 22:33
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Originally posted by Joni... welcome back! And good luck with yet another mental routine! Cheers - it's not that mental really! The intensity is very low. It'll be interesting to see how long each workout takes.

Boar		...	25-01-2007 @ 22:39
Nothing left in the tank. Member 5, 25592 posts Administrator	when you say very good language do you mean you did real well conversing with the locals or is it a multi-lingual meeting type work thing ? good luck with the routine jon

Rob		...	25-01-2007 @ 22:40
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	Nice to see you back at it again! Might see you Sunday.

tokar		...	26-01-2007 @ 07:37
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Originally posted by Boar... when you say very good language do you mean you did real well conversing with the locals or is it a multi-lingual meeting type work thing ? good luck with the routine jon It was a holiday with my girlfriend rather than a work trip. I spoke a bit of Swedish and I'm carrying on learning it now. I just mean it's very interesting. A bugger to pronounce but the syntax and vocabulary are very similar to English, which means it's actually very easy. I picked up a book of those "Nemi" cartoons by Lise Myhre (the girl in black who's in the Metro free newspaper) in Swedish and I can read a fair bit of those now. Also went to Ikea on Wednesday where they have lots of Swedish books on the mock-up shelves and stuff and read Rumplestiltskin in Swedish.

tokar		...	26-01-2007 @ 07:38
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Originally posted by Rob... Nice to see you back at it again! Might see you Sunday. What time will you be in? Not too early for me this week - no rehearsal in the afternoon. So maybe 1 ish.

Cuddles		...	26-01-2007 @ 15:50
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	Good luck with the new routine matey! Hope to see some new pbs over the next few months.

Rob		...	26-01-2007 @ 15:53
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	Not sure when I'll be in mate, I might even end up going to the Dungeon. I'll probably be in 11-12 otherwise.

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