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Tokar's Training Log

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tokar		...	28-06-2007 @ 18:54
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Post Edited: 28.06.2007 @ 19:00 PM 28/6/07 Fairly decent session after 3 days' off, starting new cycle towards the British: Squat 50x3, 70x3, 90x3, 110x3, 130x3, 150x3x5 Bench Press 60x3, 80x3, 92.5x3, 102.5x3, 112.5x3x5 Horizontal Shrug 90x10, 110x10, 120x10x3 Machine Row 150x6x3 Seated Hammer Curl 15sx10x3 Shoulder is a moderate concern. The ibuprofen has definitely helped but another week off would be ideal. I'm hoping it'll carry on getting better despite the training though - didn't feel too bad today.

tokar		...	29-06-2007 @ 19:47
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	29/6/07 Power Clean 50x3x2, 60x3, 70x3, 80x3x6 Quite rusty at the beginning but the speed and technique improved as they went on. Not sure whether these really bring anything to powerlifting - perhaps just training speed in the legs - but it feels good to be doing them again. OH Press 50x3, 60x3, 65x3x5 SLDL off block 50x10, 90x10, 120x10, 140x10 JM Press 40x3x6 Rope Pressdown 50x 15, 14

IainKendrick		...	29-06-2007 @ 21:06
some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280 710.0 kgs @ 93kgs UnEq	Hope your shoulder pans out okay. Good ol' Vit I!

tokar		...	29-06-2007 @ 21:08
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Originally posted by IainKendrick... Hope your shoulder pans out okay. Good ol' Vit I! Cheers mate! Fingers crossed...

tokar		...	01-07-2007 @ 19:10
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	1/7/07 A very good day today, with no shoulder pain either squatting or benching... Squat 70x3x2, 100x3, 120x3, 140x3, 160x2x5 Bench Press 60x3, 80x3, 100x3, 110x3, 120x2x4 DB OH Press 30s x 9, 8, 8 Pull-up +20 x 11, 9, 8

Hayden		...	01-07-2007 @ 19:11
memories , like the corners of my mind .... Member 49, 2298 posts SQ 200, BP 132.5, DL 220 552.5 kgs @ 123kgs UnEq	Every time i read your journal i feel tired lol. You really do put some seriouse work in, very admirable. You competing on the 22nd??

tokar		...	01-07-2007 @ 19:19
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Originally posted by HVince... Every time i read your journal i feel tired lol. You really do put some seriouse work in, very admirable. You competing on the 22nd?? That was a pretty low volume day! Seriously though, 5 and 4 work sets of squat and bench respectively and 3 sets each of two assistance exercises - would you consider that a lot of work? Korte's 3x3 certainly is, but I wouldn't consider my current routine to be particularly high volume. I'm not competing on the 22nd, I'm building toward the British Unequipped at the moment. But I will definitely be there to watch Rob, Fat Pete and anyone else who is competing. Yourself?

Hayden		...	01-07-2007 @ 19:30
memories , like the corners of my mind .... Member 49, 2298 posts SQ 200, BP 132.5, DL 220 552.5 kgs @ 123kgs UnEq	Today not particularly but when you were squatting, benching and deadlifting on the same day would just be a very lot for me. After i squat im f**ked..lol

tokar		...	01-07-2007 @ 20:23
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Originally posted by HVince... Today not particularly but when you were squatting, benching and deadlifting on the same day would just be a very lot for me. After i squat im f**ked..lol Yes, that is very hard work. This time round it was hard to recover from too - and I didn't seem to get much out of it either!

Hayden		...	01-07-2007 @ 20:37
memories , like the corners of my mind .... Member 49, 2298 posts SQ 200, BP 132.5, DL 220 552.5 kgs @ 123kgs UnEq	Would you say your recovery rate has improved from doing this? My problem is my recovery rate is particularly slow, if i can increase this im sure gains would come much quicker as i will be able to work harder each session.

tokar		...	01-07-2007 @ 20:45
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Originally posted by HVince... Would you say your recovery rate has improved from doing this? My problem is my recovery rate is particularly slow, if i can increase this im sure gains would come much quicker as i will be able to work harder each session. Hard to say really. In the case of 3x3 I can always get thye weights without too much trouble, and don't feel at all rundown from it, but insufficient recovery manifests itself in overuse injuries like hip and shoulder niggles. To increase your recovery rate I would just suggest adding a bit of volume to your workouts here and there, nothing overly taxing at first, and see how you get on.

tokar		...	02-07-2007 @ 20:21
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Bit of cardio... Rower 500m x 4 @ 2mins Treadmill Incline 7 Speed 6.5 20 mins

tokar		...	03-07-2007 @ 20:46
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	3/3/07 Front Squat 50x5, 70x3, 90x3, 110x3, 120x3, 125x1 Was going to do 3 on the last set and could have got them but I feel like my form has gone a bit st on these since I switched to low bar, not ATG, PL style back squats. I'm tending to push my knees forward a bit out of the hole, which is not good. Might be what caused the knee pain last time. Will probably do them again next week but need to watch that. OH Press 50x5, 60x3, 70x2x5 Started off st and finished dead easy. Had to hold back from doing more sets. DB Bench Press 42.5sx10x3 More than I've done before on these I think. Thankfully with the new DBs at Total Fitness I should be able to go up to at least 55s (most I've done before is 50s) for a few reps on these. Got to be good for chest strength. Machine Row 120 x 15, 12, 12 SLDL off block 60x10, 80x10, 100x10x3 Going to reintroduce some normal deads (off platform though) next week. Back seems to have pretty much sorted itself out. Things are looking up generally.

Hayden		...	03-07-2007 @ 22:34
memories , like the corners of my mind .... Member 49, 2298 posts SQ 200, BP 132.5, DL 220 552.5 kgs @ 123kgs UnEq	Which total fitness do you train at? The one i go to have just got brand new dumbs after the constant pride increasing dropping of the old ones by the 16 year olds destroyed them.

tokar		...	03-07-2007 @ 22:51
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Originally posted by HVince... Which total fitness do you train at? The one i go to have just got brand new dumbs after the constant pride increasing dropping of the old ones by the 16 year olds destroyed them. The one at Handforth Dean. I don't know why they got the new DBs, because the old ones had nothing obviously wrong with them. But I thought they were s**t, so I'm very pleased about it.

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