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Tokar's Training Log

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tokarIcon...02-10-2007 @ 21:44 
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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 badboy007...
Tokar,

Thanks for the splits, it would be helpful to be able to adjust volume accordingly.

Cheers Happy


You're welcome - yeah, I figured this was a much more sensible method than trying to improvise. This way you get done what you need to get done without worrying where you're going to fit things in.
tokarIcon...02-10-2007 @ 21:45 
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Невыносимо Высокомерный (RIP)
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SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
02/10/07

32kg kettlebell two-hand swing

6x20reps in 10 minutes
tokarIcon...04-10-2007 @ 20:34 
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Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
04/10/07

Squat
40x10, 50x10, 60x10, 80x1, 90x1, 100x1, 110x1, 120x1, 130x1, 140x1, 150x1, 160x1
Walkout with 170, 180

Don't anyone dare say it's high volume! They're singles!!

Bench Press
60x5, 80x3, 100x3, 110x3x5

Better than Sunday but still s**te. Amazing how weak you can get for no apparent reason.

SLDL off block
50x10, 60x10, 70x10

DB Incline Press
40s x 7, 6, 5

Machine Row
120x18
BoarIcon...04-10-2007 @ 20:38 
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Stupid sexy Flanders.
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still pretty high volume though Wink

good to see your cranking it up a little
JoniIcon...04-10-2007 @ 20:44 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
heavy singles solve many everyday problems.
HaydenIcon...04-10-2007 @ 21:34 
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memories , like the corners of my mind ....
Member 49, 2298 posts
SQ 200, BP 132.5, DL 220
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Nice to see you logging again mate.

volume rocksWink
tokarIcon...08-10-2007 @ 22:15 
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Originally posted by Joni...
heavy singles solve many everyday problems.


Ah, but they're not heavy yet! Tongue Few weeks...
tokarIcon...08-10-2007 @ 22:17 
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Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
5/10/07

32kg kettlebells

Turkish Get-up
5 each side

Really getting the hang of these now.

One arm swing (left/right)
5/5 x 5 @ 20 secs
5/5 x 2 @ 30 secs

Turkish Get-up + Reverse Lunge
1+10 each side

Kettlebells are great fun.
tokarIcon...08-10-2007 @ 22:20 
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Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
7/10/07

Box Squat
40x3x2, 60x3x2, 80x2, 90x2, 100x2, 110x2, 120x2, 130x2, 140x2, 100x2x3

Short rests, nice and fast. Very pleased with this.

Bench Press
60x5, 80x3, 100x3, 115x2, 2, 1 (failed 2nd)

This, on the other hand, is an inexplicable disaster. Did 140 a few weeks ago, no problem. Dropped the weight down to work up again and now I'm weak as piss. The single most baffling loss of strength I have ever experienced. Back to flat DBs after the current cycle of inclines - that's the only thing I've really changed. Except frequency of course - might have to consider that too.

Clean Deadlift
60x3, 100x3, 140x2, 160x1, 180x1, 200x1

OH Press
40x3, 50x3, 60x3, 67.5x3
Seated OH Lockout
70x3, 80x2, 70x5x2

Pull-up
+10x5x10 (easy)
tokarIcon...08-10-2007 @ 22:22 
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585.0 kgs @ 95kgs UnEq
8/10/07

32kg kettlebell

Two arm swing
13 sets of 10 = 130 reps in 10 minutes

(of which 10x10 with 20 second rests)
tokarIcon...09-10-2007 @ 20:05 
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SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
9/10/07

Excellent kettlebell session this evening -

Few one arm swings to warm up

then I discovered that putting them overhead wasn't so hard after all...

One arm Clean + Jerk
1+10 each side

One arm Clean + Push Press L/R
1/1 x 10 @ 10-20secs
1/1 x 10 @ 10 secs

Turned out to be pretty easy when I got into it. It's really a matter of controlling the kettlebell as much as anything - finding where the groove is and putting it in the right place every time. I think a good workout would be 1/1 x 100 reps in however long it takes (probably about half an hour). Will try that soon.
RobIcon...14-10-2007 @ 17:57 
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JT, give me a bit information and thoughts on your use of platform SLDL for 10s. I have been doing them after normal deadlifts. Do you think this is best or should I do them on squat day in middle of week perhaps?

Just upto 90x10x2 at the minute intending to drop to one top set when I get above 100 or so. I know you got about a 100 out of them for a deadlift 1RM I think I should get 80 or so when I get to a set of 10 limit, obviously my poundages are lower hence not quite as big jump to the 1RM.
tokarIcon...14-10-2007 @ 18:04 
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Originally posted by Rob...
JT, give me a bit information and thoughts on your use of platform SLDL for 10s. I have been doing them after normal deadlifts. Do you think this is best or should I do them on squat day in middle of week perhaps?

Just upto 90x10x2 at the minute intending to drop to one top set when I get above 100 or so. I know you got about a 100 out of them for a deadlift 1RM I think I should get 80 or so when I get to a set of 10 limit, obviously my poundages are lower hence not quite as big jump to the 1RM.


Personally I don't like doing them after normal deadlifts. I find my back's too tired and the movement itself doesn't seem to "feel" as right coming after deadlifts. I'd do them after squats instead - I think think squats then SLDLs is a good all round lower body workout. Some people do say that it's good to balance your quad work out with equal hamstring work and obviously normal deads do this, but SLDLs more so. I like the two pulling sessions a week, one conventional and one stiff-legged - that's what I'm doing now.

How does 90x10x2 feel? One thing I've found with them is you can push yourself further than you think (which obviously needs some care not to get injured). I've had sessions where I've found 120x10 difficult then gone on to do 150x10 afterwards, and it hasn't felt much harder. Dropping the sets as you go up is good.
tokarIcon...14-10-2007 @ 18:06 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
11/10/07

Squat
50x5, 70x5, 90x5, 110x5, 130x5, 140x3, 150x2, 160x1, 170x1

Not bad. Most noticeable thing is how much the reps hurt.

Bench Press
60x5, 80x3, 100x3, 110x3, 120x1

SLDL off block
70x10, 80x10, 90x10

Feeling OK, have to start gradually pushing the weight on these now.

DB Incline Press
42.5s x 5, 5, 4

Pendlay Row
80x10x4
tokarIcon...14-10-2007 @ 18:08 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
12/10/07

32kg kettlebell

One arm clean + push press (L/R)
1/1 x 30

(roughly sets of 1/1x5 with brief rests between sets)

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