Tokar's Training Log

29/12/06

Bench Press
60x5, 80x4, 100x3x2, 110x3x3, 112.5x3x3

My girlfriend Rachelle was at the gym with me so I got some practice benching with a "Press" command (on every rep of the 110/112.5 sets). Certainly harder but it felt like a strong day so it went pretty well.

Squat
60x5, 90x5, 110x4, 130x3, 140x3x2, 150x2x3, 140x3x3

Bench Press
60x5, 80x5, 100x5x4

Pulldown (supinated)
90x4 ,105x3, 120x2, 135x1x5

Hammer Curl
16sx20x3

31/12/06

Squat
60x5, 90x5, 110x4, 130x3, 140x3x2, 150x2x2

Bench Press
60x5, 80x4, 100x3x2, 112.5x3x2, 117.5x2x3, 112.5x3x2

Squat
60x5, 90x5, 110x4, 130x3, 150x1, 160x1x2, 130x3x4

The singles were supposed to be with the first lot of squats but my hamstring hurt so I came back to them later and they were fine.

Rower 200m x 5

All the best jon for '07 !!

hope you achieve all your goals and if i dont see you befor,ill be cheering you on at warrington !!!

jonny

I take it you've abandoned the Russian Squat Routine? What's the plan?

Happy new year fella, Hope everything goes well this year!

Yep - I thought I might have been able to get through it in terms of strength, but my back seemed to be taking a pounding from the heavy weights every week so I thought I'd better leave it. Might go back to it in the future. Back on good old Sheiko now, and it's feeling pretty good.

Thanks - the same to you both!

2/1/07

A brutal workout - took two hours, even at Total Fitness. And as we know, I work pretty fast.

Front Squat
50x5, 70x3, 90x3, 110x2, 120x2, 130x2, 135x2, 140x1, 145x1 PB

This was supposed to be 130x2x3 but the first set was so easy I decided to go up. Then 135x2 was easy too so I though f**k it, I'll go for a PB. Now only 15kg to go on the goal for the year!

Power Clean
(and Press) 50x2x2, 70x1x3
(and Push Press) 90x1x2

Clean Deadlift to knee
110x3, 130x3x2, 150x3x2, 160x2x4

Bench Press
70x5, 85x5, 100x4x2, 105x3x2, 110x3x2, 105x4, 100x5, 90x6, 85x7, 80x8, 70x9

Deadlift
60x3, 100x3, 140x3, 170x3x2, 195x2x4, 190x2x4

Thought I'd be really sore the day after all that but actually I feel fine!!

holy cow,is that 2 workouts done in 1 sesh ??

whats a clean deadlift jon mate ?

Well, yes it is really. The idea of a lot of the Sheiko workouts is that you do one in the morning and one in the afternoon/evening. Obviously not many of us have the time or the inclination for that so you have to run them together. Normally I could get through the Deadlift/Bench/Deadlift part in maybe 75 minutes, but with the front squats it got much longer.

A clean deadlift is a deadlift done in weightlifting rather than powerlifting style. Double overhand hook grip, back less upright, shoulders over the bar rather than behind it; no bombing down to the bar at the beginning - it's a slow pull off the floor. Basically it's the first pull of the Olympic clean. I like them as a movement, particularly for singles. It's nice to have a good bouncy Eleiko bar for them though.

I can imagine that hurts!

Do you still lift without a belt? It says at the start of your journal you dont. Is there any reason for this?

Cool front squat mate.

Cheers mate!

David, the hook grip doesn't hurt me at all except sometimes on high rep heavy stiff-legged deadlifts (eg 130+x10). I do still lift without a belt - I've just never felt the need for one. I tried it once and it just threw me off completely. If I could get an extra 5kg out of it and squat and dead maybe I should try it but I'm a bit stuck in my ways on that one.

you still c&j?

excellent squatting mate, this should give you a pb in the clean as well.

christ that it is a nice session! I actually thought your FS goal was too low, even by your standards!