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Tokar's Training Log

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Icepick		...	04-07-2007 @ 00:20
still a cock Member 55, 1213 posts SQ 50, BP 25, DL 55 130.0 kgs @ 0.1kgs UnEq	wow great work capacity there, something like that will take me around 2 weeks to spread out, no joke!

tokar		...	04-07-2007 @ 19:25
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Originally posted by Icepick... wow great work capacity there, something like that will take me around 2 weeks to spread out, no joke! You mean the last workout? I'm quite surprised you say that - it took me no more than 75 minutes and if I'd been working really hard / not talking to anyone etc. it could have been an hour. I don't think that's really a lot of work.

tokar		...	05-07-2007 @ 21:57
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	5/7/07 Squat 50x3x2, 70x3x2, 90x3, 110x3, 130x3, 150x2, 160x1, 170x1x3, 190 walkout, 170x1 Bench Press 60x3, 80x3, 100x3, 110x2, 120x1, 127.5x1x3 Barbell Prone Shrug (I'm changing the name of this cos this sounds better) 60x10, 100x10, 125x10x3 Hammer Curl 15sx15x2 Cable External Rotation 10x10, 15x10

Hayden		...	05-07-2007 @ 21:59
memories , like the corners of my mind .... Member 49, 2298 posts SQ 200, BP 132.5, DL 220 552.5 kgs @ 123kgs UnEq	Originally posted by tokar... 190 walkout Getting ready for a new pb?

tbench		...	05-07-2007 @ 22:09
addicted to bench press, needs help Member 80, 1384 posts SQ 175, BP 160, DL 240 575.0 kgs @ 113kgs UnEq	barbell shrug forgive my newbie ignorance is it for extra shoulder strength and how does it help the d,lift as ive seen a lot of journals relating it to d,lift

tokar		...	05-07-2007 @ 22:49
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Originally posted by HVince... Originally posted by tokar... 190 walkout Getting ready for a new pb? Well, yes, basically. Not for a few weeks yet but I thought it'd be a good idea to feel some heavier weights on my shoulders.

tokar		...	05-07-2007 @ 22:51
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Originally posted by tbench... barbell shrug forgive my newbie ignorance is it for extra shoulder strength and how does it help the d,lift as ive seen a lot of journals relating it to d,lift It's for the trapezius and upper mid back. Everyone does standing shrugs; I thought it'd be a bit more interesting to do prone shrugs instead. I was also quite swayed by an argument in Paul Kelso's Shrug Book (lent to me by Faz, but still in my house actually) that this kind of shrug benefits the deadlift more because the pull of the bar on your upper back is not really a vertical one during the lift. He actually recommends incline bench shrugs but I haven't found a convenient way of doing that.

tbench		...	05-07-2007 @ 22:58
addicted to bench press, needs help Member 80, 1384 posts SQ 175, BP 160, DL 240 575.0 kgs @ 113kgs UnEq	thanks tokar never thought it was for traps n back im limited to what i can do at home id love to do chins for the traps but havent the space or the gear so may give thems shrugs a go

tbench		...	05-07-2007 @ 23:18
addicted to bench press, needs help Member 80, 1384 posts SQ 175, BP 160, DL 240 575.0 kgs @ 113kgs UnEq	Originally posted by tbench... thanks tokar never thought it was for traps n back im limited to what i can do at home id love to do chins for the traps but havent the space or the gear so may give thems shrugs a go what a pr..k chins are more lats,traps are neck middle back as i said newbie

tokar		...	07-07-2007 @ 15:32
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	6/7/07 Power Clean 50x2x2, 60x2x2, 70x2x2, 80x2, 90x2x3 Bit st. Hard to believe I've done 90x20 in the past. Mind you, a good whippy OL bar makes a big difference. OH Press 50x3, 60x3, 70x1, 75x1x3 SLDL off block 50x10, 100x10, 125x10, 145x10 These were a bit brutal. That's 5kg off my PB set of 10 so it should be hard but I'm intending to do 150/155/160 over the next three weeks. Ab Pulldown** 60x10x3

tokar		...	08-07-2007 @ 21:49
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	8/7/07 A deload day in squat and bench press... Squat 40x5, 70x3, 100x3, 110x2, 130x2x10 Squatting with Haris, with minimal rest in between sets, and good concentration - decent speed towards the end after the first 2-3 sets were a bit slow. Good stuff. Bench Press 60x3, 80x3, 100x2x10 Really fast on these, very pleased with them. DB OH Press 32.5s x 7, 7, 6 Pull-up +25 x 9, 8, 6

big49ersfan		...	09-07-2007 @ 04:18
The longest serving member without a tagline Member 41, 395 posts SQ 255, BP 165, DL 267.5 687.5 kgs @ 103kgs UnEq	can belive your squat and bench volume it is insane...

tokar		...	09-07-2007 @ 19:30
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Originally posted by big49ersfan... can belive your squat and bench volume it is insane... It's really low at the moment! I'm benching and squatting only twice a week, and most weeks have no more than 10 work sets altogether! That's not high volume! Yesterday was 10 sets of 2, which is a lot of sets but not a lot of volume, and it was speed work with 70% weights.

tokar		...	10-07-2007 @ 21:15
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Post Edited: 10.07.2007 @ 21:19 PM 10/7/07 OH Press 40x3, 50x3, 60x2x6 Deloading on this, concentrating on speed. Deadlift off block (two thin mats and two 25kg plates - about 3-4" - standard for me anyway) 60x3, 105x3, 145x3, 185x3, 205x3x3 DB Bench Press 27.5sx6, 45sx8x3 SLDL off block 70x10, 105x10x3 Kept these as stiff-legged as possible, concentrating on using hamstrings rather than lower back, having done conventional deads already. Excellent evening at Sugden today. Deadlifts (with a new, partly Blanchflower-inspired low volume approach - low for me, anyway) felt very solid after a few weeks off. Hoping for some big weights on the platform deads over the next 5 weeks. Dumbbell benching was also a PB of sorts (don't think I've even done one set of 8 with 45s before but could be wrong).

Rob		...	11-07-2007 @ 11:38
Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Training looks good. I've always wondered why you actually add those mats to the platform, do they actually make any difference? They just looked a bit cumbersome and pointless to me?

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