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Tokar's Training Log

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tokarIcon...18-12-2006 @ 22:05 
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Невыносимо Высокомерный (RIP)
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SQ 190, BP 140, DL 255
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Back was absolute agony this morning and didn't go to work cos I could barely walk. It's a lot better this evening than it was, got a massage booked for tomorrow evening. Hoping I'll be back in the gym on Wednesday, but we'll see...
AlexIcon...19-12-2006 @ 22:11 
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Picca Boo
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Originally posted by tokar...

Pull-up
BWx10, +5x10, +10x10, BWx10, +5x10, +10x10, BWx10, +5x10, +10x10, BWx10


I don't think you're doing enough pull-ups mate.
tokarIcon...19-12-2006 @ 22:30 
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Originally posted by Alex...
Originally posted by tokar...

Pull-up
BWx10, +5x10, +10x10, BWx10, +5x10, +10x10, BWx10, +5x10, +10x10, BWx10


I don't think you're doing enough pull-ups mate.


I would refer you to Goal #8 for 2007!
tokarIcon...19-12-2006 @ 22:34 
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19/12/06

Back not great this morning but massively improved since yesterday. Went in for a massage and decided to do some of this week's upper body stuff, switching things round a bit -

Close Grip Bench Press
60x5, 80x5, 95x3x2, 110x1x2, 117.5x1

Bit of a balls up, frankly. Don't think I was properly warmed up really.

Pulldown (neutral)
82.5x5, 97.5x3, 112.5x2, 127.5x1, 135x1x3

Hammer Curl
22.5sx10x3

Pressdown
55x14x4

Then a massage. Quite remarkable - had been aching all along my lower back during the workout. Got up off the couch and couldn't feel it at all. The woman is amazing. Having said that, it's back again a bit this evening but not nearly as bad. We'll see how it feels tomorrow. Fingers crossed.
AlexIcon...19-12-2006 @ 22:46 
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Picca Boo
Member 16, 1204 posts
SQ 140, BP 130, DL 200
470.0 kgs @ 77kgs UnEq
Originally posted by tokar...
Originally posted by Alex...
Originally posted by tokar...

Pull-up
BWx10, +5x10, +10x10, BWx10, +5x10, +10x10, BWx10, +5x10, +10x10, BWx10


I don't think you're doing enough pull-ups mate.


I would refer you to Goal #8 for 2007!


Kidding mate, I love pullups and it's a good goal! Good to see someone who is fairly heavy and quite strong keeping their ability to do a decent number of pull-ups.
CuddlesIcon...19-12-2006 @ 22:56 
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Eat.Cycle.Sleep.Win
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Nice to hear the back problem has eased a little, hope it heals nice and fast mate!


Oh and Pull-ups are awesome! I managed the 45kg chin too btw, got very very close to doubling it too.
tokarIcon...21-12-2006 @ 21:42 
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Post Edited: 21.12.2006 @ 21:43 PM
Very odd couple of days. As I said, the massage was magic - the pain had practically gone afterwards. Then yesterday it was back with a vengeance, just as bad as before. This morning most of the muscular pain seemed to have gone but I still had this godawful pain at the base of the spine (coccyx I think) - it was painful to sit down, to stand up, to walk, everything.

By this afternoon it had eased a little (and I mean a little) and I was just about considering doing some upper body work this evening. Then I had a team meeting at 3 this afternoon; I got up at the end of it and... the pain had gone! Just vanished altogether. So ended up having a really good session. Pain in spine has gone altogether, just got a very slight residual soreness in right lower back, hardly noticeable. Fingers crossed it's not going to revisit me tomorrow.

Front Squat
60x5, 80x3, 100x3, 110x1x2, 120x1, 130x1, 135x1x2

5kg less than PB and fairly comfortable.

Power Clean & Press
50x5, 60x2x2, 70x1, 75x1, 80x1 PB Yes!! No fine for me!

Actually the 80 was probably the slowest press ever, but even at half way I knew it was going so I was actually grinning like Rezazadeh with 3 seconds of grind still left to go.

Power Clean
90x2, 100x2
Clean Deadlift
110x4, 130x3x2, 150x3x2, 160x3x4

Deadlift
60x5, 100x3, 140x3x2, 170x3x2, 190x2x4

Machine Row
97.5x12x4 (5? - lost count)

Excellent stuff. The clean deadlifts are in place of Sheiko's "deadlift to knee", which I've decided I'm going to drop because I don't think the pause at the knee helps my hips. I might be wrong but I feel it makes them a bit stiff. Doing OL deadlifts and PL deadlifts in one workout probably looks a bit insane, but it worked pretty well. I halved the volume on the PL deads (four 2s instead of five 3s) but that was as much out of precaution for my back as anything. Still felt pretty fresh.
RobIcon...21-12-2006 @ 21:58 
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Originally posted by tokar...

Power Clean & Press
80x1 PB.

About time!!!
tokarIcon...24-12-2006 @ 17:53 
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Post Edited: 24.12.2006 @ 17:55 PM
22/12/06

Squat
60x5, 80x5, 100x4, 120x3, 130x1

Didn't expect to be particularly on form the day after heavy front squats and so it was, so I left it there - just a question of getting back into them after the back thing really.

Bench Press
70x5, 90x3, 100x3, 112.5x3, 122.5x2 (failed 3rd), 115x1

This was supposed to be 122.5x4x4 on the Russian routine. Already had my expectations lowered to 5 sets of 3 but wasn't too hopeful about getting that either. Time to jack it in. My form and speed have both deteriorating on this routine.

Board Press
(2 board) 85x5, 100x5, 110x5, (4 board) 120x3, 125x3, 130x1, 135x1, f140, 110x10

Should really have got the 140, and felt good in strength terms for 150 - but haven't done them for ages and form isn't right.

Pulldown (supinated)
112.5x10x3

Rower
100m x 3 17.5 (PB) / 18.2 / 18.2
tokarIcon...24-12-2006 @ 17:59 
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24/12/06

Squat
60x5, 90x5, 110x4, 140x3x5

Warmed up with the intention of going for the 157.5x4x4 and felt good for it but was slightly worried about jumping to such a heavy weight soon after the back thing so I went for the Sheiko option of lots of volume instead and it felt fine.

Bench Press
60x5, 80x4, 100x3, 112.5x3, 110x3x4

Getting my technique back on these. First set was awful, subsequent ones much better.

Squat
60x7, 100x6, 120x6x4

Bench Press
60x4, 80x4, 100x4x4

No time for any assistance cos of early gym closing. Good session though.
tokarIcon...24-12-2006 @ 23:34 
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One thing I was rather impressed by at Total Fitness this afternoon (and I'm not often impressed at Total Fitness) - a guy squatting 130kg for 10 sets of 10.

He probably weighed similar to me, although he's much leaner than me. They weren't to parallel, but they weren't so high as to be power curtseys. The most remarkable thing was that he'd already warmed up with 50x10, 80x10, 110x10, 120x10, and then even on the work sets he was taking less than 2 minutes rest between sets right to the end.
WogihaoIcon...25-12-2006 @ 00:18 
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That is impressive!
tokarIcon...27-12-2006 @ 21:26 
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27/12/06

Front Squat
50x5, 70x3, 90x3, 110x3, 120x3x5

Deadlift
50x8, 100x4, 140x3, 170x3x2, 195x3x3, 205x2x2

Bench Press
60x5, 80x5, 97.5x4x2, 105x3x2, 112.5x2x2, 120x1x2, 112.5x2x2, 105x3x2, 97.5x5, 90x7, 82.5x8, 75x10

Deadlift from knee
60x4, 100x4, 145x4, 165x4, 185x4, 205x3x3

Very hard session. Should have done more on the deadlifts from knee but cut my thumb dragging the bar up my thighs.
RobIcon...28-12-2006 @ 12:03 
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How are the injuries mate!?

Those few days off for me didn't do me any favours.. had a few niggles - I think I'm better off when I'm in the gym regularly getting blood flushed around and keeping loose.
tokarIcon...28-12-2006 @ 15:04 
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Originally posted by Rob...
How are the injuries mate!?

Those few days off for me didn't do me any favours.. had a few niggles - I think I'm better off when I'm in the gym regularly getting blood flushed around and keeping loose.


Back is sore from yesterday's exertions, but only DOMS - no sign of strain. Hip is fine as long as I keep up the stretching - I can sometimes feel that it's going to get tight, but as long as I know that I should be fine. Worst thing right now is ripped skin on left palm but that always clears up pretty quickly - I'll need some plaster over it for the next few workouts though.

I agree that being out of the gym altogether tends not to be a good thing with injuries - your muscles and joints get tight.

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