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Tokar's Training Log

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RobIcon...12-06-2007 @ 22:01 
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Nice benching!
JoniIcon...13-06-2007 @ 08:39 
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left the country satisfied
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nice one for nailing those doubles!
RickIcon...13-06-2007 @ 17:59 
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Nice benching there mate.
tokarIcon...13-06-2007 @ 20:47 
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Cheers guys! Just wondering what to do over the next few workouts on it. The Rhino's session seems like a good time to max out, with the proper equipment, reliable spotters etc. I'm thinking something like 130 again tomorrow, then

Sunday - 120x2x5
Tuesday - 110x2x4
Thursday - 100x2x3
tokarIcon...14-06-2007 @ 21:20 
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14/6/07

Not as good as Tuesday but not OK day today - nothing massively draining anyway.

Squat
70x5, 90x3, 110x3, 130x2x5

Plan is 180 for a single or two on Sunday, light Tuesday and Thursday and a max attempt Sunday after at Rhino's.

Bench Press
60x4, 80x3, 100x3, 120x2, 130x2x2

First double was solid; second was tired and needed a bit of help on the second rep so left it there.

Horizontal Shrug (with a barbell, prone, on one of those high flat benches)
80x15, 90x15, 100x15

Experimenting here - quite like these. I think they should prove a bit more challenging than the cable version where I quickly ran out of weight.

Hammer Curl
12sx12, 17.5sx8x2
tokarIcon...15-06-2007 @ 20:26 
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15/6/07

Clean & (push) Press (No concerted leg drive, but going straight from the clean into the press - i.e. wouldn't have been allowed in the Olympics)

65x(1x20@10s)x2

That is, 65kg for 2 sets of 20 singles, with 10 seconds between the singles - and about 5 minutes between the sets. I reckon this would be a really good way of training the log for strongman - either actually with the log or in the gym with a barbell.

SLDL off block
60x10, 80x10, 100x10, 120x10, 100x10

Then a bit of messing about with pushdowns and curls.
SparrowIcon...15-06-2007 @ 23:19 
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Whats makes you say it would be good for the log tokar?
tokarIcon...18-06-2007 @ 20:54 
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Originally posted by jonnymills...
Whats makes you say it would be good for the log tokar?


Because it's a good caradiovascular workout too. You have to do reps on the log, and more often than not you have to put it down and clean it for each rep. Instead of doing non-stop sets, have a few seconds after each rep and do it in clusters (e.g. 4 sets of (1x15-20)) - this way you get more volume in than you could manage otherwise and it also works your endurance capacity in the event.
tokarIcon...18-06-2007 @ 20:56 
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17/6/07

Squat
70x5, 90x3, 110x3, 130x2, 150x2, 160x1, 170x1, 180x1, 170x1

Not bad. 180 this week felt about as heavy as 170 last week - so I'm hoping for 190 next week!

Bench Press
60x3, 80x3, 100x3, 120x2x5

Very easy - really have to get in a PB on this, then I can give my shoulder a rest next week.

DB OH Press
25s x 14, 11, 10

Pul-up
+10kg x 14, 12, 12
tokarIcon...19-06-2007 @ 21:55 
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19/6/07

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

Bench Press
60x3, 80x3, 100x2, 110x2x4

Shoulder really not good.

DB Bench Press
40s x 10, 11, 9

Machine Row
142.5x8x3

SLDL off block
50x10, 70x10, 90x10x3
RickIcon...20-06-2007 @ 23:14 
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Hope the shoulder holds up, mate. Is it a serious concern now?
tokarIcon...24-06-2007 @ 18:17 
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22/6/07

Squat
60x3, 80x3, 100x3, 120x2, 140x2, 160x1x2

Bench Press
60x3, 80x3, 97.5x2x3

OH Press
50x3, 60x3, 65x1, 70x1, 75x1, f80

Barbell Horizontal Shrug
90x10, 110x10, 120x10

SLDL off block
60x10, 90x10, 110x10, 130x10, 110x10

130x10 was pretty easy. Hoping for at least 160x10 before the British, and want to get 165x10 really.
tokarIcon...24-06-2007 @ 18:23 
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Post Edited: 24.06.2007 @ 18:24 PM
24/6/07 (NW PL meet-up at Rhino's)

Some great coaching from Jim, but I had a really s**t lifting day unfortunately.

Squat
60x5, 100x3, 120x3, 140x3, 155x2, 170x1

Wanted to go heavier but that felt like a bag of s**te so left it there. Likewise on bench:

Bench Press
60x5, 80x3, 100x3, 120x2, 130x1

Then later at Sugden:

DB OH Press
27.5s x 10, 10, 8

Pull-up
+15 x 12, 10, 10

These felt a bit sluggish too - bad day all round. Still, few days off now. Back in the gym Thursday or Friday. Shoulder is feeling quite a bit better from the topical ibuprofen; I'll keep that up the next few days and hopefully it'll be right again at the end of the week. Competition cycle starts now.

(Read in columns - 5x3/3x2/2x1)

Bench weights:
5x3 @ 112.5/117.5/122.5/127.5
3x2 @ 120/125/130/135
2x1 @ 127.5/132.5/137.5/142.5

Squat weights:
5x3 @ 150/155/160/165
3x2 @ 160/165/170/175
2x1 @ 170/175/180/185

DL we'll have to see. SLDLs off blocks up to 160x10, then back down and up again to 165x10 the week before the competition.
EDCLARKEIcon...24-06-2007 @ 22:54 
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apologies if this is a bit of a bone question, the cycling of your training does this mean one week you'l do 5x3 the next 3x2 and the next 2x1 then up the weights ,giving a 12 week cycle or will you do 5x3 3x2 and 2x1 all in one session giving a 4 week cycle?
tokarIcon...28-06-2007 @ 18:52 
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Originally posted by EDCLARKE...
apologies if this is a bit of a bone question, the cycling of your training does this mean one week you'l do 5x3 the next 3x2 and the next 2x1 then up the weights ,giving a 12 week cycle or will you do 5x3 3x2 and 2x1 all in one session giving a 4 week cycle?


Take a look at my article on the Articles page mate. Certainly not all in one session. The idea is that you do 5x3 on session, then 3x2 the next, then 2x1 the next, then deload and back to 5x3. It's up to you how long you have between sessions but personally I think people should squat and bench at least twice a week and that's what I'm doing. So it's

5x3 3x2
2x1 deload
5x3 3x2
2x1 deload
5x3 3x2
2x1 deload
5x3 3x2
2x1 deload

so an 8 week cycle then peak to competition.

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