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Tokar's Training Log

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JoniIcon...17-10-2006 @ 09:23 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
good to hear the squats feel confident. And nice one for nailing the db presses!
tokarIcon...18-10-2006 @ 00:09 
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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 Joni...
good to hear the squats feel confident. And nice one for nailing the db presses!


Cheers mate, very pleased about that. You should be good for a fair few reps with 50s too after the 120 for 5s on bench.
tokarIcon...18-10-2006 @ 00:09 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
17/10/06

Bench Press
70x3, 85x3, 100x3x2, 112.5x2x5

Absolute piece of piss, feels like nothing. This is good, but then I always feel - "But will it still feel that easy in a week and a half? Shouldn't I do some heavier work?" To which the answer is of course "No!" but I have to keep reminding myself that.

Deadlift
70x3, 120x3, 150x3x2, 175x3x2, 190x2x5

Bleurgh. Not bad but feel these ought to be faster at this stage. One more DL session next Monday to get right back in the groove and concentrate on speed.

Hammer Curl
20sx17x3
JoniIcon...18-10-2006 @ 08:37 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
Originally posted by tokar...
Originally posted by Joni...
good to hear the squats feel confident. And nice one for nailing the db presses!


Cheers mate, very pleased about that. You should be good for a fair few reps with 50s too after the 120 for 5s on bench.


me and dumbells, we dont like eachother much Wink
tokarIcon...29-10-2006 @ 19:54 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
20/10/06

OH Press
40x3, 50x3, 60x3, 67.5x1, 75x1, f80

Squat
60x5, 90x3, 110x3, 130x2x2, 137.5x2x3

Close Grip Bench Press
60x5, 80x3, 100x3x3

Barbell Row
60x3, 80x3, 100x3, 117.5x3x5

Bench Press
70x3, 85x3, 100x3x2, 105x2x4

Slightly pissed off about missing the 80kg overhead AGAIN but this was on holiday in Berlin, tired, not having eaten particularly well etc. - never the best circumstances for 1RM attempts, so not that bothered. Plus, I made a lot of progress on it the last few weeks and although that didn't produce a PB I'm sure it will soon enough.

Squats felt good.
tokarIcon...29-10-2006 @ 19:54 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
23/10/06

Bench Press
70x3, 85x3x2, 100x2x2, 105x1x4

Deadlift
70x3, 120x3, 150x2x2, 175x2x4

Still not massively pleased with the deads.
tokarIcon...29-10-2006 @ 19:55 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
27/10/06

Squat
60x5, 90x3, 110x3x2, 125x2x3

Bench Press
70x3, 85x3x2, 100x2x3
tokarIcon...29-10-2006 @ 19:56 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
29/10/06

Total load of crap today. Weight is down to 90.8kg, which is ridiculous - less than I was this time last year, and almost 5kg lighter than a couple of weeks ago. Went to Berlin last week, and an impromptu trip to London for work on Thursday/Friday, and travelling seems to completely f*ck me up. Definitely won't be going on holiday so close to a competition again. Just as well the competition was off really. Real pain in the arse cos I was feeling great the week before last. Now I've got 5kg to put back on, and then some more leading up to next year's comps. At least I don't have to worry about going over the 100kg mark.

Squat
60x5, 90x3, 110x3x2, 130x2, 130x1, 150x1, 165x1, 175x1 PB, f182.5

The 175 was always going but it wasn't good. Might have got 177.5 but no more. It was obviously a **** day so I thought I might as well stick 182.5 on and give it my best shot.

Bench Press
60x5, 80x3, 95x3, 110x2, 125x1, f132.5misloaded, f140

The 132.5 should have been 135 but there was a 2.5 missed off one side. Would probably have got 135 actually but couldn't say for sure. But 140 was never going.

Deadlift
60x3, 100x3, 140x3, 170x2, 190x1, 210x1, f230

What a load of crap. 212.5x5 off blocks and I can't pull 230 today. Got to get the weight back on, and more, and build back up.

New routine for next 9 weeks looks like this:

Sunday
Squat (heavy)
Bench Press (6x2@80%)
DB Bench Press (up to 50s again since they're the highest DBs in gym)
Pull-up (working up to 10kgx10x10)

Tuesday
Front Squat (5x3/3x2/2x1/4x4 layoff and repeat)
Clean/Clean Pull/Deadlift (not sure about this yet)
Close Grip Bench Press (working up to 120x3x5)
Machine Row

Thursday
Squat (6x2@80%)
Bench Press (heavy)
Pulldown
Hammer Curl

Friday
Overhead Press (5x1 + 5x5)
Stiff-legged Deadlift (10s)
Barbell Row
+ maybe some extra BBing movement

Squat and Bench Press are as per Russian squat routine, but twice a week rather than three times. I was going to do cleans and clean pulls rather than PL deadlifts but that idea was rather predicated on pulling a decent PB in the competition that never was. So I might have to reconsider that. Possibly go with Sheiko instead - in which case I'll have to keep the SLDLs fairly light.

Oh, and some goals -

End of Russian 9 week cycle - Squat 182.5, Bench 142.5
NW Unequipped - Squat 190, Bench 147.5, Deadlift 255 (592.5 total to qualify for Nationals)
National Unequipped - Squat 200, Bench 150, Deadlift 272.5 @100kg
JoniIcon...29-10-2006 @ 20:20 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
PB is still a PB, even if everything else went southwards. Well done for that.

i think i might do that russian routine for squats and bench as well actually.
BoarIcon...29-10-2006 @ 21:22 
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I can't believe you've done this.
Member 5, 24222 posts
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well done on the squat jon, shame about the deads, but next time u will blow it out of the water.

250 that is.
littlegirlbunnyIcon...29-10-2006 @ 22:14 
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MIA
Member 7, 621 posts
SQ 80, BP 45, DL 125
250.0 kgs @ 55kgs UnEq
Congrats on the squat PB Grin

Shame about the deads and bench, but guess loosing that much weight is going to put you at a severe disadvantage.
RobIcon...29-10-2006 @ 23:26 
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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
Administrator
Never mind about today mate, at least you have something to take from it (which is good considering you lost a lot of weight).

I really like the look of the new routine - I will be watching with interest to see what ideas to steal from it.

Sorry about the 135 misload mate, I felt like a right dick. If it's any consolation, it looks like it was flying up on the video.
AdamIcon...30-10-2006 @ 11:02 
Gone squatting
Member 12, 386 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 90kgs UnEq
You can't expect to have a good session after losing 5kg. To get a squat PB after losing that much weight is impressive, nice work.
RickIcon...30-10-2006 @ 19:43 
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I am a bench-only guy
Member 3, 8814 posts
SQ 185, BP 175, DL 235
595.0 kgs @ 140kgs UnEq
Administrator
Yeah, given the conditions any PB was pretty good going.

I also think the new routine looks interesting - I am increasingly thinking about trying something similarish (but on a three day split), probably starting after christmas.
DavidIcon...30-10-2006 @ 21:45 
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I ♥ Dr. Gillian McKeith
Member 17, 742 posts
SQ 0, BP 180, DL 0
180.0 kgs @ 105kgs UnEq
Yeah i think a squat PB and 5kg weight loss is good going!

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