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Tokar's Training Log

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tokarIcon...09-11-2006 @ 20:58 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Been really busy with work lately - 1-4 Nov in London for a conference, then
5-8 in Brussels for meetings; had to fit training in in various places.

31/10/06

Front Squat
50x5x2, 70x3x2, 90x3x3, 100x3x2

Ow. Used to be good at these.

Power Clean
50x2x2, 70x2x2, 80x1x2, 90x1

Close Grip Bench Press
60x6, 80x6, 90x6x4

Lateral Raise
7sx12x2

Machine Row
97.5x8x5

DB Bench Press
30sx15, 14
tokarIcon...09-11-2006 @ 21:00 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
1/11/06

In the surprisingly well-equipped (except no bench) gym of the Victoria Park Plaza Hotel in London, at 10pm...

Squat
60x5, 80x5, 100x5, 120x3x2, 130x3, 140x1, 120x3x2

Pulldown 5x8

Triceps pressdown 3x12

OH Press
40x5, 50x3, 55x1, 60x1, 65x1

Hammer Curl
20sx8x2

Surprisingly good considering I was knackered.
tokarIcon...09-11-2006 @ 21:02 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Post Edited: 09.11.2006 @ 21:54 PM
5/11/06

Back at Sugden before setting off again to Brussels...

Squat
60x5, 80x5, 100x5, 120x3, 130x3, 140x3, 150x1, 100x10

Bench Press
60x5, 80x4, 100x3, 112.5x3 (hard), 100x2x3

DB Bench Press
32.5sx15x3

Pull-up
BWx10x6

(first step towards 10kgx10x10)
BoarIcon...09-11-2006 @ 21:02 
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I can't believe you've done this.
Member 5, 24234 posts
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if its not too nosey jon - whats your job, u seem to be in brussels alot.

can you give me some pointers r.e the concept 2 ?

ive recently taken an interest,im short and i think thats a disadvantage but i do 1000m every training session
tokarIcon...09-11-2006 @ 21:05 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
7/11/06

At Golden Club in Brussels, which is a really good place, and apparently (so everyone tells me) Jean Claude van Damme's gym (not Dolph Lundgren's), though I've never seen him there...

This was a really good session, surprised myself.

Front Squat
60x5, 80x4, 90x3, 100x3, 110x3, 120x1, 130x1

Just 10kg of my PB, and pretty comfortable.

Power Clean
50x3x2, 70x2x2, 80x1x2, 90x1x2, 100x1 (easy)
Clean Deadlift
90x3, 130x2, 150x1, 160x1, 170x1, 180x1, 190x1, 200x1, 210x1 PB!

Was only planning on going up to 180 but it was easy so I carried on. Previous best clean deadlift was 207.5kg.

OH Squat
50x10

Clse Grip Bench Press
60x6, 85x6, 95x6x4

Machine Row (parallel grip) (lbs)
210x8x3, 190x10

Very good day - strength returning quickly now.
tokarIcon...09-11-2006 @ 21:10 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
9/11/06

Squat
60x5, 80x5, 100x5, 120x5, 140x5, 150x1, 160x1

Bench Press
60x5, 75x4, 90x3, 105x2, 112.5x4 (fairly easy), 120x1, 127.5x1 (easy)

L-lateral raise + rotation
7sx10x3

Pulldown (close neutral grip)
90x5, 97.5x3, 105x3, 112.5x3, 120x3, 127.5x1, 135x1, 140x1, 142.5x1

Good stuff. Last two had very slightly curtailed ROM. Whole stack is 150, so something to aim for there.

Hammer Curl
20sx12x3
tokarIcon...09-11-2006 @ 22:00 
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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 jonnywildboar...
if its not too nosey jon - whats your job, u seem to be in brussels alot.

can you give me some pointers r.e the concept 2 ?

ive recently taken an interest,im short and i think thats a disadvantage but i do 1000m every training session


Not at all mate - I work for the Information Commissioner's Office, which is the regulator for the Data Protection and Freedom of Information Acts (I work on the DP side). The Brussels trips are to the European Commission, to DP-related conferences and subgroup meetings of the Article 29 Working Party, which is a working group set up under the European data protection directive, comprising all the European data protection and privacy commissioners.

Most of my knowledge about rowing and the Concept 2 comes from their excellent site - www.concept2.co.uk, which has loads of great suggestions for training. Read the rowing training for rugby thing in particular, it's great. If you're trying to lose weight I'd recommend doing some longer distance work, like 5000-10,000 metres, and some interval training (eg 500m/1-2mins rest/500m etc.). Having short arms and legs is a disadvantage - top rowers are hardly ever under 6'2" and the average is probably more like 6'4".
RobIcon...09-11-2006 @ 22:51 
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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
Some good sessions there mate.. if you've put a few kilos on then you might actually look half big in a vest next time Tongue
tokarIcon...10-11-2006 @ 19:23 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
10/11/06

OH Press
40x3, 50x2, 57.5x1, 65x1x5, 55x5x5

Barbell Row
70x5, 90x4, 110x3x8

SLDL off block
50x10, 70x10, 90x10x3

Rope pressdown
55x12x3, 50x10

Rower 1000m in 3:28.5 (Aim was to get under 3:30, averaging 1:45 for each 500m)
then another 10mins (2323m) at more relaxed pace.
tokarIcon...16-11-2006 @ 20:52 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Post Edited: 16.11.2006 @ 21:00 PM
More globetrotting training sessions...

13/11/06

This time a fairly s**t gym in Athens - one of those places where although there's a squat rack and a bench there's something slightly wrong with everything - stupid thick handled rubber pull-up apparatus, plates too small, bizarrely shapped bench that's so wide you can't get your legs properly round it. Worst of all, a floor that's apparently too thin to deadlift 160kg off.

Squat
60x5, 80x5, 100x5, 120x3, 140x3x6

Bench Press
60x5, 80x4, 100x3, 110x2, 115x2x6

Pull-up
BWx10x9
tokarIcon...16-11-2006 @ 20:55 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
14/11/06 Still in Athens...

Front Squat
60x5, 80x4, 100x3, 110x3x5

Clean Deadlift
60x3, 100x3, 140x3, 160x3

Told off for endangering the stupid shiny floor so went back to...

Front Squat
60x3, 80x3, 100x3x5

Close Grip Bench Press
60x6, 80x6, 100x6x4

Machine Row
100x12x4
(this was the full stack on a really crap machine - took very short rests to make it more challenging)

L lateral raise + rotation
8sx10x3

Training after sitting down for 3 hours without a break sucks. My back was only warmed up by around the second lot of front squats.
tokarIcon...16-11-2006 @ 20:56 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
16/11/05

Back in good old Blighty, thank God...

Squat
60x5, 80x4, 100x3, 120x2, 140x2x6

Bench Press
70x5, 85x4, 100x3, 112.5x3x6

Pulldown
75x5, 105x3, 112.5x3x5

Hammer Curl
20sx14x3
tokarIcon...22-11-2006 @ 21:20 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
17/11/06

OH Press
40x5, 60x3, 67.5x1x5, 57.5x5x5

Barbell Row
70x5, 100x3, 112.5x3x10

SLDL off block
70x10, 90x10, 100x10x3

Rope pressdown
65x10, 55x12, 12, 11

Pulldown (supinated)
98x5, 105x3, 112x3, 119x2, 126x2, 133x1, 140x1

(Last two reps not full ROM)
tokarIcon...22-11-2006 @ 21:20 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
19/11/06

Squat
60x5, 90x5, 110x5, 125x4, 140x4x6

Bench Press
70x5, 85x4, 100x3, 112.5x2x6

DB Bench Press
35sx15, 14, 13

Pull-up
BWx10, +10x10, +5x10x2, BWx15, +5x10
tokarIcon...22-11-2006 @ 21:23 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Front Squat
50x5, 70x3, 90x3, 110x2, 120x2x3

Deadlift
60x5, 120x3, 145x3, 170x3x2, 180x2x3

Deadlift from knee
100x4, 145x4, 170x4, 192.5x4x4

Close Grip Bench Press
62.5x6, 82.5x6, 92.5x2, 102.5x6x4

Machine Row
97.5x10, 105x10x4

L-lateral raise + rotation
9sx10x2

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