Tokar's Training Log
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| tokar |  | ... | 10-02-2007 @ 18:38 |
 Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Originally posted by Wogihao... Good luck with the 3x3 program, you seem to be doing well already (bench particulary!). Cheers - yeah, it's going pretty well. No injury worries just now either, hips seems fine. And the initial soreness has gone as well. | ||
| tokar | | ... | 12-02-2007 @ 08:06 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 11/2/07 Squat 60x6, 80x3, 100x3, 120x5x8 Bench Press 60x6, 80x6, 95x6x7 Pretty hard so dropped a set at the end. Korte says 6-8 sets anyway so it's allowed. Deadlift 70x5, 110x5, 155x5x8 | ||
| tokar | | ... | 15-02-2007 @ 21:02 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 13/2/07 Squat 60x5, 90x5, 120x5x8 Bench Press 60x6, 80x6, 95x6x8 Deadlift 60x5, 110x5, 155x5x8 External Rotation 7sx15 | ||
| tokar | | ... | 15-02-2007 @ 21:05 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 15/2/07 Squat 60x5, 90x5, 120x5x8 Don't seem to really get going on these till about the 6th working set. But by then it's really easy. Got them all done in less than 20 minutes today. Bench Press 60x6, 80x6, 95x6x8 Deadlift 60x5, 100x5, 140x3, 155x5x8 Rower 500m x 2 1:46.9 1:46.1 Just getting in a bit of practice on these - too tired to do much. | ||
| Rick | | ... | 15-02-2007 @ 21:09 |
 I am a bench-only guy Member 3, 10068 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Are you at Sugden on Sunday? I have some photocopies for you... | ||
| tokar | | ... | 15-02-2007 @ 21:27 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Originally posted by Rick... Are you at Sugden on Sunday? I have some photocopies for you... Yep, will be. Probably starting around 1030, finishing around 12 or a bit later. Hopefully see you there. | ||
| tokar | | ... | 18-02-2007 @ 20:04 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 16/2/07 Clean & Press 40x5, 50x4, 57.5x3, 65x2, 70x1x8, 50x8 Pulldown (neutral) 90x5, 105x4, 120x4x5 Lateral Raise 8sx12x3 Machine Row 105x10, 112.5x6x3, 105x10 EZ Bar Curl 42.5x12x3 Rower 500m x 4 / 2 min rests / all < 1:48 250m x 4 / 1:30 rests / all under 52s I like this format for rowing - depending on how much time/energy you have you do one of: 1) 500m x 4 2) 500m x 4 + 250m x 4 3) 500m x 4 + 250m x 4 + 100m x 4 with maximum times for each. Rest periods are 2m for 500m, 1:30 for 250m and 1min for 100m. | ||
| tokar | | ... | 18-02-2007 @ 20:07 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 18/2/07 Squat 60x5, 90x5, 110x3, 125x5x8 Bench Press 60x6, 80x6, 97.5x6x8 Deadlift 70x5, 110x5, 140x3, 160x5x8 Another good session. I'm thinking of writing one of those elusive Sugden articles when I finish the 3x3 routine. So far my main impressions of the volume phase are: (1) it's very monotonous (2) it's hard work during the session and (3) the soreness during the first week was truly awful but (4) recovery has been no problem, and (5) surprisingly, all my slight niggles/injuries seem to have disappeared. | ||
| tokar | | ... | 26-02-2007 @ 20:33 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 20/2/07 Squat 60x5, 90x5, 110x5, 125x5x8 Bench Press 60x6, 80x6, 97.5x6x8 Deadlift 60x5, 110x5, 140x3, 160x5x8 OH Press 50x5x4 | ||
| tokar | | ... | 26-02-2007 @ 20:34 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 22/2/07 Squat 60x5, 90x5, 110x5, 125x5x8 Bench Press 60x6, 80x6, 97.5x6x8 Deadlift 60x5, 110x5, 140x3, 160x5x8 | ||
| tokar | | ... | 26-02-2007 @ 20:38 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 23/2/07 OH Press 40x5, 50x4, 60x3, 65x2, 70x1x10 Pulldown (neutral) 82.5x8, 97.5x8, 112.5x8x4 (not quite full ROM) Lateral Raise 7sx12x2 Machine Row 112.5x6x6 EZ Bar Curl 45x10x2 (That's it with the curls - too much light hard work now. Dropping back down in weight.) Rower 500m x 4 / 2min rests All | ||
| tokar | | ... | 26-02-2007 @ 20:40 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 25/2/07 Squat 60x5, 90x5, 105x4, 120x3x2, 135x2x2, 150x1x2 Bench Press 60x5, 80x4, 95x3x7 Deadlift 60x5, 110x4, 150x3x4 L-lateral raise + rotation 10sx15x2 Rower 100m x 10 / 1min rests All | ||
| Joni | | ... | 26-02-2007 @ 23:26 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | will be interesting to see how this light weight high volume translates to new maxes - the weights look really low for you, those would get me detrained in couple weeks! But there must be a method to this madness  When is the peaking time? Keep it up! | ||
| Rick | | ... | 27-02-2007 @ 18:54 |
I am a bench-only guy Member 3, 10068 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | I'll answer this one, since I happen to know the answer and JT's not around much atm... This was the first session of the peaking phase, hence the 80% singles on the squat. It'll be 80% bench singles next session with light squats and deads and dead singles the session after with light squats and bench. Goes up 5%/week on the singles over four weeks, then go for new pbs. I too am curious to see how this sort of very light weights with insane volume will translate into singles. | ||
| tokar | | ... | 27-02-2007 @ 19:00 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | As Rick says. So peaking will be in 4 weeks or so. The only reason I'm able to post just now is because my workout tonight was so ridiculously short. I, of course, will be more curious than anyone to find out how light weights and high volume translates into maxes. The 150 squats on Sunday felt good; the 115 benches this evening not quite so good. Not hard, just a bit heavy. 27/2/07 Squat 60x5, 80x4, 100x3x2, 115x3x3 Bench Press 60x5, 80x4, 95x3x2, 105x1x2, 115x1x3 Deadlift 60x5, 110x3, 150x3x4 Took about 45 minutes, even with fairly long rests at times. | ||
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