Tokar's Training Log
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| tokar |  | ... | 06-05-2007 @ 11:56 |
 Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Post Edited: 12.05.2007 @ 21:56 PM 6/5/07Right, I've decided what I'm doing on bench press for this new Korte base period. The next four weeks will look like this: Squat 125x5x8 / 125x5x8 / 125x5x8 130x5x8 / 130x5x8 / 130x5x8 135x5x8 / 135x5x8 / 135x5x8 140x5x8 / 140x5x8 / 140x5x8 Deadlift 170x5x8 / 170x5x8 / 170x5x8 175x5x8 / 175x5x8 / 175x5x8 180x5x8 / 180x5x8 / 180x5x8 185x5x8 / 185x5x8 / 185x5x8 Bench Press 100x3x6 + 90x6x3 / 102.5x3x6 + 92.5x6x3 / 105x3x6 + 95x6x3 105x3x5 + 95x6x3 / 107.5x3x6 + 97.5x6x3 / 110x3x6 + 100x6x3 110x3x6 + 100x6x3 / 112.5x3x6 + 102.5x6x3 / 115x3x6 + 95x6x3 115x3x6 + 105x6x3 / 117.5x3x6 + 107.5x6x3 / 120x3x6 + 110x6x3 The 3s will be competition grip and paused; the 6s will be closer grip and touch and go. Might go heavier on bench if I think I can get all the reps in. First session, today! Can't wait to start training properly again... | ||
| Boar | | ... | 06-05-2007 @ 18:43 |
 Nothing left in the tank. Member 5, 25565 posts Administrator | 185 x 5 x 8 sets will have even a fit bloke puffing on the deads, good luck with the build up Jon | ||
| tokar | | ... | 06-05-2007 @ 21:33 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Cheers Jonny, that's great! Actually, after a week (almost) off even 170x5x6 on deads had me puffing... Squat 70x5, 90x5, 110x3, 125x5x8 Bench Press 70x5, 90x3, 100x3x6, 90x6x3 Deadlift 60x5, 100x5, 140x3, 170x5x6 3x3 is hard work at the best of times but I was really knackered by the time I got to the end of the deadlifts. Squats weren't so bad, and the DLs didn't feel heavy but a week of inactivity drains the work capacity from you. I'm sure it'll get easier over the next couple of weeks. The weights are a bit heavier (relative to 1RM) than they were the last time I did this, cos I coped with it fairly well last time and hope to get a bit more out of it this time around. | ||
| Rob | | ... | 06-05-2007 @ 21:49 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Fcuk me that is an absolutely hilarious ending to the video Jonny! NICE WORK!! | ||
| tokar | | ... | 08-05-2007 @ 23:08 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Have had absolutely nightmarish DOMS all yesterday and today (in quads and hams mainly but also glutes and lower back). Wobbling along instead of walking type stuff. Did a lot of dynamic stretching and empty bar work before starting lifting today and seemed to shake it off alright. We'll see tomorrow. 8/5/07 Squat 60x5x2, 90x5, 110x5, 125x5x8 Bench Press 60x3, 80x3, 92.5x3, 102.5x3x6, 92.5x6x3 Deadlift 60x5, 100x5, 140x5, 170x5x6 Damnit, left the DLs two sets short again. Absolutely wasted. They weren't feeling heavy, but just bloody hard work. On the basis that it was actually fairly easy last time and recovery proved no problem, I have started this Korte volume phase way above the recommended percentages. Adjusted to actual 1RM, the Korte % in squat and deadlift are 61/64/66/68 and 60/62/64/66. I'm doing 67/70/73/76 and 67/69/71/73. Ah well, what doesn't kill me (or at least injure me) makes me stronger. And bigger hopefully. | ||
| tokar | | ... | 10-05-2007 @ 23:15 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Post Edited: 10.05.2007 @ 23:23 PM Starting getting a bit of a cold yesterday evening, and had to go to Brussels for work which obviously didn't help. After long meeting today touched down at Manchester at 7:45 and just managed to get the 8:15 train to Oxford Road to start training at Sugden about 8:55, feeling pretty s**tty to be honest.10/5/07 Squat 70x5, 90x5, 110x3, 125x5x7 (I think - could have been 8) Bench Press 60x3, 80x3, 95x3, 105x3x6, 95x6x4 Squats were feeling quite hard on my obviously illness-weakened lower back so I decided to give deadlifts a miss for today, which was a good decision because I wouldn't have had time anyway and it pisses me off when I don't have time to finish. Having sniffed my way disgustingly through the bench presses, nose filling with mucus during the concentric of every rep, and had a shower that finally got my ears back online after the flight, I actually ended up feeling much better than I had when I got there. Still glad I have a day off tomorrow though. Easy assistance day tomorrow and back to ther grindstone (getting all 24 sets) on Sunday. DOMS has completely gone as well - I am very pleased about this. | ||
| tokar | | ... | 12-05-2007 @ 21:58 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 11/5/07 OH Press 50x3, 60x2, 67.5x1x5, 57.5x8x3 Pull-up BWx15x3 Machine Row 120x7x4 Treadmill 20 mins sp 6.5 up to incl 13 Still not feeling too great but an easy day anyway. | ||
| tokar | | ... | 13-05-2007 @ 18:10 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 13/5/07 Squat 70x5, 90x5, 110x5, 130x5x8 Bench Press 60x3, 80x3, 95x3, 110x3x6, 100x6x3 Deadlift 60x5, 100x5, 140x3, 175x5x6 Still two sets short!! Jesus, Stephan Korte is a bas***d. No, actually I am a bas***d because I am doing weights that are over 5% heavier than they are supposed to be. None of them are hard but the whole workout is unbelievably hard work. I stopped two sets short because I was a little worried about injuring myself because I was so tired, but I think that was over-cautious really because all the reps are still fast and with good form; it's just that I want to curl up and die at the end of each set. It's an odd program in that you feel f**ked during the session, but absolutely fine within half an hour afterwards. Have started having BCAAs before and after workouts too - myprotein is great for stuff like that cos I would never have bothered experimenting with marginal type supplements like that if it weren't for cheap bulk prices. Can't believe this is still only the second week - the last one I've got to squat 140x5x8 and DL 185x5x8. Three times... | ||
| Rick | | ... | 13-05-2007 @ 18:36 |
 I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | It really is an incredibly brutal routine, mate. You seem to like that, though  . | ||
| tokar | | ... | 13-05-2007 @ 18:39 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Originally posted by Rick... It really is an incredibly brutal routine, mate. You seem to like that, though .It is in terms of the actual workouts, yes - but I do like it, you're right. Instead of getting fired up for near max lifts all the time I like to put my mental energy into getting all the volume in. It's interesting how little it effects you outside the actual workout though. | ||
| tokar | | ... | 16-05-2007 @ 00:25 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 15/5/07 At Fitness First on Tottenham Court Road. Fitness First is great - they have this trial day offer at any gym, and there are so many of them in central London you can just go to a different one each time for a free session. Squat 60x5, 90x5, 110x3, 130x5x8 Bench Press 60x3, 80x3, 95x3, 110x3x6, 100x6x3 Deadlift 60x5, 100x5, 140x3, 175x5x8 Excellent session. Bench presses were all easy, and I got all the deadlift sets in. Took over an hour and a half and was utterly exhausting, but I did it. Now same again on Thursday! | ||
| Icepick | | ... | 16-05-2007 @ 06:39 |
 still a cock Member 55, 1213 posts SQ 50, BP 25, DL 55130.0 kgs @ 0.1kgs UnEq | Hey, those deadlifts looks brutal, I thought you live up north, I have used FF gyms in central london, how on hell did you manage to find a space to deadlift!! | ||
| tokar | | ... | 16-05-2007 @ 08:16 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Originally posted by Icepick... Hey, those deadlifts looks brutal, I thought you live up north, I have used FF gyms in central london, how on hell did you manage to find a space to deadlift!! I live in Manchester - I was in London for work yesterday. The Tottenham Court Road one is pretty good, not too much problem getting space to deadlift. I find they vary a lot in quality. Trained at the one at Regent's Park a few weeks ago, in a converted church. That was quite cool. | ||
| tokar | | ... | 17-05-2007 @ 21:40 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 17/5/07 More of the same.... Squat 60x5, 90x5, 110x3, 130x5x8 Bench Press 60x4, 80x3, 95x3, 110x3x6, 100x6x3 Deadlift 60x5, 100x5, 140x3, 175x5x6 Benching felt good, and deadlifts were nice and fast. Could have tacked on another couple of sets but thought I'd save it for the 180s next week. Couple of days' respite before that. | ||
| tokar | | ... | 19-05-2007 @ 13:44 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 18/5/07 OH Press 50x5, 60x3, 70x2x3, 60x8, 8, 6 Pulldown (neutral) 105x12, 11, 9 Machine Row 127.5x7x4 12 mins on treadmill 12 lengths of pool | ||
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