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Tokar's Training Log

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RickIcon...11-08-2007 @ 18:53 
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I am a bench-only guy
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SQ 185, BP 175, DL 235
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Bench-only meet on October should be good, anyway, even if you can't three-lift in December.

You might consider keeping your bench at the same kind of frequency you currently have and just dropping your lower body work to a couple of days a week, maybe with a little less volume than currently. OTOH you might like the idea of spending fewer days in the gym!
mishimaIcon...12-08-2007 @ 11:59 
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pink french superstar beard
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Hey mate! Just checking in to see how things go, sorry to hear about the injury.
tokarIcon...12-08-2007 @ 18:06 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
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Originally posted by little_a...
Originally posted by tokar...
a progression from snatch pulls through clean pulls and clean deadlifts to power-style deadlifts over 4 mesocycles of 9 weeks each

JT, WTF does all that mean?

Heavy singles for weight / cardio for distance??? 2 opposite ends of the spectrum. They dont mix mate as much as you like doing them. I'm guessing you're around your late 20's or early 30's now. Take it from one who's been there, you need a rethink. Dont try and fight it dude. You'll lose. We all doUnhappy


Andy, I don't know what you're talking about! Cardio?? I didn't mention it at all. If you mean you can't lift heavy and do cardio at the same time I disagree - but it's not something I've talked about in any recent posts. That quote above is just an idea to get back into pulling - snatch pulls, fairly light, working up very gradually to the big weights on power deadlifts.
tokarIcon...12-08-2007 @ 18:09 
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Originally posted by Joni...
adding rest days may help, but also note that the actual volume per lift is often pretty high. So the total work still gets pretty hefty for someone with clear recurring problems. So it could actually only delay the eventual problem again, rather than prevent it.

Also I dont recall that you actually have solid evidence to say that it is just that kind of routines which work for you because you havent tried going much lower volume and frequency of heavy lower body work? I mean you have been on higher volume eastern european routines for a while, no?

Anyways man, good for you for persevering. When my lower back flared up frequently I was very close of packing it all in. But I have tried all kinds of approaches and I think I have found at least the ball park of what kind of training keeps me away from the recurring injury (knock wood!)


The volume of squatting really hasn't been that high at all lately; you just have that impression because that's what I often do. 21 total work reps (5x3; 3x2) in a week is not high volume. The deadlifts perhaps more so, but again the volume on these hasn't been as high recently as when I was doing the Sheiko stuff, so easy as it is to pin it purely on the volume, I think you have to look more closely than that. In any case, one thing I'm going to do is only have two lower body days a week.
tokarIcon...12-08-2007 @ 18:11 
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10/8/07

OH Press
50x5, 60x3, 72.5x3x5

Very pleased with this, never done 72.5x3 before.

Cable Row
120x15x2, 112.5x15x3

Rear Delt Flye
50x10x2, 45x10
tokarIcon...12-08-2007 @ 18:13 
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Member 11, 965 posts
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12/8/07

Bench Press
60x3, 80x3, 100x3x2, 120x2, 132.5x1

Supposed to be 135 for doubles today but it wasn't happening so I left it here.

DB Incline Press
27.5sx15x3

Bit bored of overheads so though I'd change things up a bit.

Barbell Curl (strict as hell)
45x1, 50x1, 55x1, f60

Very weak on this. More interesting doing it for singles than reps though.

Pull-up
BWx10x3, +5x10x2, BWx10
little_aIcon...13-08-2007 @ 07:56 
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still a devious weightlifting bastard
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Originally posted by tokar...
Andy, I don't know what you're talking about! Cardio?? I didn't mention it at all.

Thought you did a lot of concept rowing? Maybe I'm behind the times a little, or a lotConfused Fully agree with the variations on pulls, but all that talk of thingy cycles hurts my headUnhappy
tokarIcon...13-08-2007 @ 18:32 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
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Originally posted by little_a...
Originally posted by tokar...
Andy, I don't know what you're talking about! Cardio?? I didn't mention it at all.

Thought you did a lot of concept rowing? Maybe I'm behind the times a little, or a lotConfused Fully agree with the variations on pulls, but all that talk of thingy cycles hurts my headUnhappy


You are quite behind the times. I was doing some rowing, and I might go back to it, but I've not done a lot lately because of time and injury issues. In any case I don't do more than 2000m (less than 8 minutes) at a time either. I think some cardio is beneficial to performance in lifting, as long as it isn't overly endurance-based, at which point I agree, you start to "re-set" your body in the wrong direction. I also feel better generally when I'm doing a bit of cardio and eating more than doing no cardio and eating less. Still, I've hardly done any cardio for a long time now.
tokarIcon...13-08-2007 @ 18:51 
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Some initial thoughts on avoiding injury:

1) More stretching. At least twice every day, including non-training days.
2) More ab work, concentrating on transverse abdominis.
3) Only two lower body days a week, conventional deadlifts (when I do them) down to 1-3 working sets (3x3, 2x2, 1x1). One will be squat and some kind of pull from the floor; the other will be squat and SLDL.
RickIcon...13-08-2007 @ 19:48 
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I am a bench-only guy
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I think all of that makes sense, JT. That said Rob is the king of stretching and the crown prince of injuries.
HaydenIcon...15-08-2007 @ 14:29 
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memories , like the corners of my mind ....
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You decided if your going to the british unequipped yet?
RobIcon...15-08-2007 @ 15:19 
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I think some of your hip problems might be caused by not being upright enough in the squat - it's something Olly has remarked on in the past and I would agree with him. I don't think it's because of your style, simply because your hips are so tight. If you wore a belt you'd probably alleviate this immediately - plus as you're recovering from a back injury it might be an idea.

I know you would love to lift in your pyjamas if you could, but when you get a lot of back injuries you should at least try to wear and get used to a belt - I really think you're missing out.

Maybe you should try doing some overhead squats - they'd certainly get your hips loose and would help do some core stuff at the same time.

Best of luck recovering whatever you choose to do, I know how frustrating it is!
SparrowIcon...15-08-2007 @ 15:27 
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always lookIng for the easy option
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If it wasn't for my belt I wouldn't be able to squat/deadlift. I know it's a crutch, but it's better than 1) being a cripple and 2) not squatting or deadlifting!

You've already mentioned lowering your frequency to twice per week for lower body movements which I think is a great idea, now we just need to work on you to reduce the number of sets!
brynevansIcon...15-08-2007 @ 22:46 
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Scotbasher - forever
Member 59, 2115 posts
Have you seen a physio to have a look at your injuries? I know its not cheap but sometimes you can really benefit from good advice from an expert and it will speed your recovery up if they can pinpoint exactly where the problem is
TonyIcon...02-09-2007 @ 16:45 
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Is partial to the odd bender.
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SQ 280, BP 192.5, DL 317.5
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Are you still in the land of the living?

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