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Tokar's Training Log

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RobIcon...29-03-2007 @ 20:37 
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Does f*ck all for SugdenBarbell.co.uk
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SQ 182.5, BP 110, DL 205
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You're right it is quite interesting how you're progressing at the minute. Any thoughts on aims for the comp yet?

This is one of those triples from that day way back in Summer.

tokarIcon...29-03-2007 @ 21:11 
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Невыносимо Высокомерный (RIP)
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SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq		Yeah, thanks for the vid Rob. All the sets I did today were easier than that one - and all well paused.

Number one priority for the competition is a 570 total, for which I was looking at something like 185/135/250. But how I go really depends on which lifts are really firing at the time. This evening a 140 bench feels like a more realistic target than a 250 dead, but it just depends on how things go over the next few weeks. Squat opener will probably be 170. Bench I was thinking 125( then 135 and 140) but that may rise. DL opener probably 230.

How about you? I'm expecting big lifts in comp from you - you always seem to have a good bit to spare on heavy lifts.
RobIcon...29-03-2007 @ 22:38 
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Good question, I'm still a bit unsure because I need to see how things pan out over the next few weeks... don't have a clue what my true squat max is. Aim is as close to 500 as possible though.
tokarIcon...30-03-2007 @ 07:16 
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Originally posted by Rob...
Good question, I'm still a bit unsure because I need to see how things pan out over the next few weeks... don't have a clue what my true squat max is. Aim is as close to 500 as possible though.


I reckon you could hit a 400lb squat in this competition. I think if you get your attempts right 500 total will be no problem.
tokarIcon...01-04-2007 @ 11:21 
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SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq		30/3/07

Clean & Press (1+x)
50x3x2, 60x3x2, 67.5x3x5

Only done this once before, at a very good MT meet-up workout. Hoping for 70x3x5 in a couple of weeks.

Barbell Row
70x5, 90x4, 105x4, 117x5x4x5

Close Grip Bench Press
70x8, 85x10x3

SLDL off block
70x10, 110x10, 130x10, 110x10, 70x10

Another good session.
tokarIcon...02-04-2007 @ 20:27 
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SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Post Edited: 02.04.2007 @ 20:29 PM
1/4/07

Squat
60x5, 90x3, 110x3, 130x3, 152.5x3x6

Bench Press
60x5, 80x3, 95x3, 105x2x8

DB OH Press
32.5sx 6, 5, 4, 3

Damn, these got awfully heavy all of a sudden. Mind you, half the effort's getting them into place.

Pull-up
20kgx 11, 9, 8
tokarIcon...02-04-2007 @ 20:29 
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Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq		2/4/07

Rower
1000m / 3:35 (4 min rest)
750m / 2:41 (3 min rest)
500m / 1:47 (2 min rest)
250m / 50s (1 min rest)
100m / 18.4s

6 min rest

1000m / 3:39
750m aborted due to lactate pain

Was going to do the whole sequence again, and didn't really feel that tired by the pain in my legs was terrible.

Treadmill 15mins @ incl 6 speed 6
tokarIcon...03-04-2007 @ 22:59 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq		3/4/07

Clean & Press (1+x)
50x3x2, 60x3, 65x2, 70x2x3

Deadlift off mats (approx. 4" deficit)
50x5, 100x3, 140x3, 160x2, 180x1, 200x1, 220x1

Deadlift
60x3, 100x3, 140x3, 180x3, 200x1, 220x3, 220x1

On both of these all the sets up to 200 were really good then the ones at 220 were s**t. Form isn't good at the moment either.

DB Bench Press
47.5sx 4, 5, 5, 5, 4

Actually not as good as my best but practically a PB considering how bizarrely hard the Total Fitness DBs are to press.

Machine Row
120x8, 127.5x6x3, 120x8
CuddlesIcon...05-04-2007 @ 13:55 
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Eat.Cycle.Sleep.Win
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620.0 kgs @ 99kgs UnEq		220kg x 3 must be pretty good for you though right? What is your best triple?
RobIcon...05-04-2007 @ 14:17 
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I missed that triple! Just jumped to the last single. Nice one.
tokarIcon...05-04-2007 @ 21:05 
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Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Originally posted by Olly...
220kg x 3 must be pretty good for you though right? What is your best triple?


Hardly ever do heavy triples so I don't know. Actually I think my previous best triple is the same as my best set of 8 - 200kg.

220x3 is OK I guess - don't think you can read more than 240 for a single out of it though. What is encouraging (provided I can sort it out) is that although the single after it was s**t, the triple wasn't all that hard and the form was crap. Hoping to push it up next week - which will most likely be at Sugden. Anyone training there Tuesday evening?
tokarIcon...05-04-2007 @ 21:09 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Post Edited: 05.04.2007 @ 21:09 PM
5/4/07

Squat
60x5, 80x4, 100x3, 115x3, 130x3, 145x2, 160x2x4

Bench Press
60x3, 80x3, 100x3, 110x2, 120x2, 130x1x2, 132.5x1x3, 135x1

Shrug
60x10, 100x10, 130x10, 150x10x3

EZ Bar Curl (Pumptastic giant set)
40x12, 35x12, 30x12, 25x12, 20x12

Vey pleased with the benching. Went for a double on the first 130 but didn't get it so stuck to singles. Phil of Sugden fame was spotting me and persuaded me to go for the 135 at the end, and I was pleased he did - it was slow but it was always going up, and a single 2.5kg short of my PB after 5 heavy singles has to be good.

Squats could have been better but they went up. Want to get 160 for triples next week.
McLarenIcon...05-04-2007 @ 21:15 
Yet another dieter
Member 66, 252 posts
SQ 190, BP 145, DL 240
575.0 kgs @ 98kgs UnEq		Alriht mate? You getting close to 200kg squat yet?
BoarIcon...05-04-2007 @ 21:17 
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Nothing left in the tank.
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training looking good at the moment mate - have yu got any max's planned befor the comp or are you gonna let fly at the comp ?
RobIcon...05-04-2007 @ 21:18 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7174 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
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Nice work on the benching mate.

We seem to have quite differing ideas of what squats transfer to in singles if you "want to" get 160 triples and are not totally sure you will do by the sound of it!? Surely 180 is at least 160 and more like 165 for a triple? Whats your take on it?

By the way, one last thing, who the hell is Phil?

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