Tokar's Training Log
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| tokar |  | ... | 09-11-2006 @ 20:58 |
 Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 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 | ||
| tokar | | ... | 09-11-2006 @ 21:00 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 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. | ||
| tokar | | ... | 09-11-2006 @ 21:02 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 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) | ||
| Boar | | ... | 09-11-2006 @ 21:02 |
 Walk your talk Member 5, 25557 posts Administrator | 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 | ||
| tokar | | ... | 09-11-2006 @ 21:05 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 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. | ||
| tokar | | ... | 09-11-2006 @ 21:10 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 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 | ||
| tokar | | ... | 09-11-2006 @ 22:00 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 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". | ||
| Rob | | ... | 09-11-2006 @ 22:51 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 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  | ||
| tokar | | ... | 10-11-2006 @ 19:23 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 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. | ||
| tokar | | ... | 16-11-2006 @ 20:52 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 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 | ||
| tokar | | ... | 16-11-2006 @ 20:55 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 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. | ||
| tokar | | ... | 16-11-2006 @ 20:56 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 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 | ||
| tokar | | ... | 22-11-2006 @ 21:20 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 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) | ||
| tokar | | ... | 22-11-2006 @ 21:20 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 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 | ||
| tokar | | ... | 22-11-2006 @ 21:23 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 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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