Tokar's Training Log
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| Rob |  | ... | 12-06-2007 @ 22:01 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Nice benching! | ||
| Joni | | ... | 13-06-2007 @ 08:39 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | nice one for nailing those doubles! | ||
| Rick | | ... | 13-06-2007 @ 17:59 |
 I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Nice benching there mate. | ||
| tokar | | ... | 13-06-2007 @ 20:47 |
 Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Cheers guys! Just wondering what to do over the next few workouts on it. The Rhino's session seems like a good time to max out, with the proper equipment, reliable spotters etc. I'm thinking something like 130 again tomorrow, then Sunday - 120x2x5 Tuesday - 110x2x4 Thursday - 100x2x3 | ||
| tokar | | ... | 14-06-2007 @ 21:20 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 14/6/07 Not as good as Tuesday but not OK day today - nothing massively draining anyway. Squat 70x5, 90x3, 110x3, 130x2x5 Plan is 180 for a single or two on Sunday, light Tuesday and Thursday and a max attempt Sunday after at Rhino's. Bench Press 60x4, 80x3, 100x3, 120x2, 130x2x2 First double was solid; second was tired and needed a bit of help on the second rep so left it there. Horizontal Shrug (with a barbell, prone, on one of those high flat benches) 80x15, 90x15, 100x15 Experimenting here - quite like these. I think they should prove a bit more challenging than the cable version where I quickly ran out of weight. Hammer Curl 12sx12, 17.5sx8x2 | ||
| tokar | | ... | 15-06-2007 @ 20:26 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 15/6/07 Clean & (push) Press (No concerted leg drive, but going straight from the clean into the press - i.e. wouldn't have been allowed in the Olympics) 65x(1x20@10s)x2 That is, 65kg for 2 sets of 20 singles, with 10 seconds between the singles - and about 5 minutes between the sets. I reckon this would be a really good way of training the log for strongman - either actually with the log or in the gym with a barbell. SLDL off block 60x10, 80x10, 100x10, 120x10, 100x10 Then a bit of messing about with pushdowns and curls. | ||
| Sparrow | | ... | 15-06-2007 @ 23:19 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Whats makes you say it would be good for the log tokar? | ||
| tokar | | ... | 18-06-2007 @ 20:54 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Originally posted by jonnymills... Whats makes you say it would be good for the log tokar? Because it's a good caradiovascular workout too. You have to do reps on the log, and more often than not you have to put it down and clean it for each rep. Instead of doing non-stop sets, have a few seconds after each rep and do it in clusters (e.g. 4 sets of (1x15-20)) - this way you get more volume in than you could manage otherwise and it also works your endurance capacity in the event. | ||
| tokar | | ... | 18-06-2007 @ 20:56 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 17/6/07 Squat 70x5, 90x3, 110x3, 130x2, 150x2, 160x1, 170x1, 180x1, 170x1 Not bad. 180 this week felt about as heavy as 170 last week - so I'm hoping for 190 next week! Bench Press 60x3, 80x3, 100x3, 120x2x5 Very easy - really have to get in a PB on this, then I can give my shoulder a rest next week. DB OH Press 25s x 14, 11, 10 Pul-up +10kg x 14, 12, 12 | ||
| tokar | | ... | 19-06-2007 @ 21:55 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 19/6/07 Squat 60x5, 80x3, 100x3, 120x2, 140x2x6 Bench Press 60x3, 80x3, 100x2, 110x2x4 Shoulder really not good. DB Bench Press 40s x 10, 11, 9 Machine Row 142.5x8x3 SLDL off block 50x10, 70x10, 90x10x3 | ||
| Rick | | ... | 20-06-2007 @ 23:14 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Hope the shoulder holds up, mate. Is it a serious concern now? | ||
| tokar | | ... | 24-06-2007 @ 18:17 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 22/6/07 Squat 60x3, 80x3, 100x3, 120x2, 140x2, 160x1x2 Bench Press 60x3, 80x3, 97.5x2x3 OH Press 50x3, 60x3, 65x1, 70x1, 75x1, f80 Barbell Horizontal Shrug 90x10, 110x10, 120x10 SLDL off block 60x10, 90x10, 110x10, 130x10, 110x10 130x10 was pretty easy. Hoping for at least 160x10 before the British, and want to get 165x10 really. | ||
| tokar | | ... | 24-06-2007 @ 18:23 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Post Edited: 24.06.2007 @ 18:24 PM 24/6/07 (NW PL meet-up at Rhino's)Some great coaching from Jim, but I had a really s**t lifting day unfortunately. Squat 60x5, 100x3, 120x3, 140x3, 155x2, 170x1 Wanted to go heavier but that felt like a bag of s**te so left it there. Likewise on bench: Bench Press 60x5, 80x3, 100x3, 120x2, 130x1 Then later at Sugden: DB OH Press 27.5s x 10, 10, 8 Pull-up +15 x 12, 10, 10 These felt a bit sluggish too - bad day all round. Still, few days off now. Back in the gym Thursday or Friday. Shoulder is feeling quite a bit better from the topical ibuprofen; I'll keep that up the next few days and hopefully it'll be right again at the end of the week. Competition cycle starts now. (Read in columns - 5x3/3x2/2x1) Bench weights: 5x3 @ 112.5/117.5/122.5/127.5 3x2 @ 120/125/130/135 2x1 @ 127.5/132.5/137.5/142.5 Squat weights: 5x3 @ 150/155/160/165 3x2 @ 160/165/170/175 2x1 @ 170/175/180/185 DL we'll have to see. SLDLs off blocks up to 160x10, then back down and up again to 165x10 the week before the competition. | ||
| EDCLARKE | | ... | 24-06-2007 @ 22:54 |
 not particularly well educated Member 85, 10986 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | apologies if this is a bit of a bone question, the cycling of your training does this mean one week you'l do 5x3 the next 3x2 and the next 2x1 then up the weights ,giving a 12 week cycle or will you do 5x3 3x2 and 2x1 all in one session giving a 4 week cycle? | ||
| tokar | | ... | 28-06-2007 @ 18:52 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Originally posted by EDCLARKE... apologies if this is a bit of a bone question, the cycling of your training does this mean one week you'l do 5x3 the next 3x2 and the next 2x1 then up the weights ,giving a 12 week cycle or will you do 5x3 3x2 and 2x1 all in one session giving a 4 week cycle? Take a look at my article on the Articles page mate. Certainly not all in one session. The idea is that you do 5x3 on session, then 3x2 the next, then 2x1 the next, then deload and back to 5x3. It's up to you how long you have between sessions but personally I think people should squat and bench at least twice a week and that's what I'm doing. So it's 5x3 3x2 2x1 deload 5x3 3x2 2x1 deload 5x3 3x2 2x1 deload 5x3 3x2 2x1 deload so an 8 week cycle then peak to competition. | ||
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