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Tokar's Training Log

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tokarIcon...06-12-2007 @ 21:10 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
6/12/07

Squat
60x5, 80x3, 100x3, 120x2, 140x2, 160x2, 172.5x2, 182.5x1

Wanted to get a double with 182.5 but never mind.

Bench Press
60x3, 70x3, 80x3, 90x3, 95x3x3, 90x3, 80x3, 70x3

SLDL off block
60x10, 100x10, 125x10x3

Knackering but not all that hard. The beginning of progress on the road to 600.

Decline sit-up +17.5 x 7, 5
DB Curl 18sx15x2
ThingIcon...06-12-2007 @ 21:15 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
some good training tokar
tokarIcon...06-12-2007 @ 23:22 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Thing said:
some good training tokar


Cheers mate - getting back to some decent weights now (apart from bench press of course)...
tokarIcon...12-12-2007 @ 22:31 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
7/12/07

AM

32kg kettlebell
10 sets of 3 snatches, left and right

For some reason I am totally malcoordinated with my right hand on these. Very odd considering I'm right handed. I'm really good at them with my left.

PM

DB Bench Press
32.5sx15x3

Pendlay Row
60x5, 90x5, 105x5x5

DB Bench Press
32.5sx16

Barbell Sidebend
50x5, 60x3x2, 70x2 each side

Plank hold 2 mins
tokarIcon...12-12-2007 @ 22:35 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
9/12/07

Squat
60x3x2, 90x3, 110x2, 120x2x12

Bench Press
60x3, 80x3, 90x3, 100x3x5

Snatch Pull
60x3, 90x3, 110x3, 130x3, 150x3x5

Ab Pulldown 63x 7, 4
Rear Delt Flye 63x 12, 10
tokarIcon...12-12-2007 @ 22:39 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
12/12/07

OH Press
40x5, 50x3, 60x3x2, 67.5x2x3

Pull-up
+18x6x3

DB OH Press
22sx15x2

Pull-up
BWx 15, 15, 12

Hanging Leg Raise 3x8
Hammer Curl 17.5sx10x2, 15sx10
Side Plank +10kg for 1 minute each side
Plank +10kg for 1 minute
tokarIcon...16-12-2007 @ 17:28 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
13/12/07

32kg kettlebell

C&J
5 sets of 10 each side

Snatch
4 sets of 5 each side

Great stuff - must have just been tired the last time I did snatches.
tokarIcon...16-12-2007 @ 17:32 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
14/12/07

Squat
60x8, 100x8, 120x8, 140x8, 155x8

Excellent. Hard work but 100% sure I could have had 10 reps, and 90% I could have had 12. With half an eye on the Adlington max out, and only too aware that high reps don't seem to benefit my 1RM at all, I left it at that.

Bench Press
60x3, 80x3, 90x3, 100x3, 110x2x4

SLDL off block
60x10, 100x10, 130x10x3

Not all that hard either. Starting to actually feel strong again.

Sit-up +20kg x 12, 8
Plank +35kg for 50 seconds
tokarIcon...16-12-2007 @ 17:34 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
16/12/07

Box Squat
60x3, 80x3, 100x3, 115x2, 125x2x12

Bench Press
70x5, 90x4, 100x3, 110x2x2, 120x1x3

Snatch Pull
60x3, 90x3, 120x3, 140x3, 160x3x5

These have started to get a bit raggedy the last couple of weeks, but today they were actually very good. Feeling strong.

Rear Delt Flye 63x15x2
Barbell Sidebend 70x3x3
nicoIcon...16-12-2007 @ 19:34 
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just smoked Ed and Neil - EAT MY GOAL
Member 120, 1583 posts
good stuff mate. the bench looks like its heading in the right dirction
tokarIcon...16-12-2007 @ 23:47 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
nico said:
good stuff mate. the bench looks like its heading in the right dirction


Hope so. But 120 wasn't easy today by any means, and I've done that for multiple sets of 3 before with no trouble. It's quite a mystery...
tokarIcon...20-12-2007 @ 23:09 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
18/12/07

DB Bench Press
35sx14x3

Pendlay Row
60x5, 90x5, 105x5x4

DB Bench Press
35sx 15, 12

Pendlay Row
105x5x4

Plank 20kg for 1 minute
tokarIcon...20-12-2007 @ 23:11 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
20/12/07

Box Squat
60x3, 80x3, 100x3, 120x2, 130x2x5

OH Press
40x8, 50x3, 55x8x3

Pull-up
BWx6, +20x8x3

Seated DB OH Press
22.5sx 14, 12

Pull-up
BW x 15, 12, 12, 12

Plank hold +20kg for 1 minute x 2 sets
Lying leg raise hold 5kg 30 secs x 2
tokarIcon...23-12-2007 @ 20:24 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
22/12/07

Sugden (/Adlington) Xmas meet...

Squat
60x5x2, 102.5x3, 122.5x3, 142.5x2, 162.5x1, 172.5x1, 182.5x1, 187.5x1 PB, 190x1 PB

The 182.5 actually didn't feel that easy; nor did the warm-ups before it - so I wasn't overly confident and just went for the 187.5 for a 2.5kg PB. That wasn't too much of a problem so I went for 190 with a lot more confidence and it felt easier than the last two lifts.

Snatch Pull / Snatch Deadlift (Pulls up to 150)
50x3x2, 80x3, 110x3, 130x3, 150x2, 170x1, 180x1, 190x1, 200x1 PB

Actually everything after 160 was a PB but they don't really count because I've only done snatch deads for a max once before. Probably could have got another 5kg but decided to leave it there. Very pleased with the day's lifting.
CuddlesIcon...24-12-2007 @ 11:27 
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Eat.Cycle.Sleep.Win
Member 2, 12511 posts
SQ 190, BP 150, DL 280
620.0 kgs @ 99kgs UnEq
Administrator
Nice lifting matey! How are all the old injuries holding up? Feeling good?

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