Tokar's Training Log
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| Rick |  | ... | 27-02-2007 @ 19:03 |
 I am a bench-only guy Member 3, 10068 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Your 150 squats certainly looked very fast and easy. | ||
| tokar | | ... | 27-02-2007 @ 19:07 |
 Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Might be that the "squat/dead improvement + bench deterioration" theory holds true even despite my calculated alterations... | ||
| tokar | | ... | 01-03-2007 @ 20:17 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Post Edited: 01.03.2007 @ 20:20 PM 1/3/07Squat 60x5, 80x4, 100x3x2, 115x3x3 Deadlift 60x5, 100x4, 140x3, 160x3, 180x2x2, 200x1x2 Comfortable enough but could have been faster. Bench Press 60x5, 80x3, 95x3x7 Rower 500m / 1:31.1 Interesting rowing. Not a PB but very encouraging because it wasn't at all flat out. I was actually intending to do two sets of 500m both in under 1:40 with 2min rest and I was expecting to be putting a fair bit of work in to keep the split around 1:38 or so, but with over 200m gone I was doing 1:34 or so and it wasn't all that hard so I thought I might as well go for it. Unfortunately I'd left it a bit late to sprint so I didn't get a PB but the progress is definitely there. Back to a few 500m intervals and then hopefully a big PB in a few weeks. On the weights front, it just doesn't feel right doing so little work. Finished in less than 45 minutes again, feeling fresh as a daisy. Thinking of adding in some assistance next week, treat this week as something of a deload. It's like peaking for a competition but taking twice as long as I'm used to over it. | ||
| tokar | | ... | 06-03-2007 @ 21:51 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Getting very pissed off with my training lately. This evening I've been thinking I might forget about 1RMs for a bit and just try and concentrate on enjoying my training again and hopefully putting a on a bit of mass. Had a couple of s**t sessions lately, looking like the transfer from the 3x3 volume phase is not going to be very good. Rowing is looking good though! 2/3/07 OH Press 40x5, 50x4, 57.5x3, 65x2, 70x1x12 Pulldown 90x6, 105x6, 120x6x4 Lateral Raise 8sx15x2 Machine Row 112.5x8x5 EZ Bar Curl 35sx16x2 Rower 500m x 4 / 2 min rests / all sub 1:44 Good stuff but very tiring! | ||
| tokar | | ... | 06-03-2007 @ 21:54 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 4/3/07 Squat 60x5, 90x5, 110x4, 130x3x2, 145x2x2, 160x1x2 Terrible. Bench Press 60x5, 80x4, 95x3, 110x3, 120x1, 125x1 Also terrible. 1RM today probably 130 at very most. DB Bench 45sx3x5 Easy, thankfully - as they should be. Pull-up BWx15x3 | ||
| tokar | | ... | 06-03-2007 @ 21:55 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Post Edited: 06.03.2007 @ 21:56 PM 5/3/07Rower 500m x 4 / 2 min rests 1:42.1 / 1:42.2 / 1:41.4 / 1:42.3 Very, very pleased with this, although the last one was hell on earth. Still, with enough mental fortitude I think I can shave at least another second off them all. | ||
| tokar | | ... | 06-03-2007 @ 21:59 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 6/3/07 Bench Press 60x5, 80x3, 95x3, 110x2x2, 120x1, 125x1x2 Not great but damn sight better than Sunday. Deadlift 60x5, 112.5x4, 142.5x3, 172.5x3, 192.5x2, 200x1 (misload), 212.5x1x2 Great up to 172.5; s**t at 212.5. DB OH Press 20sx10x4 Can't remember ever having done this exercise before. Maybe about 6 years ago. Not very good at it - but plenty of room for improvement. Cable Row 112.5 (whole stack) x 17, 12 This is cardio really, but good for rowing power. Rower 500m in 2mins | ||
| tokar | | ... | 10-03-2007 @ 12:40 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 8/3/07 Squat 60x5, 80x4, 100x3, 120x2x8 Bench Press 60x5, 80x3, 90x3, 100x3,3,2,2,2,2,2 Deadlift 60x5, 100x3, 140x3, 160x1x10 All pretty good - although speed is always better a few sets in at a given weight than on the first couple. Don't really know what to make of things at the moment. One day squats are s**t, the next they feel very strong - although of course I might have gone up to 160 and found it felt crap. | ||
| tokar | | ... | 10-03-2007 @ 12:49 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 9/3/07 Clean & Press 40x3, 50x1x2, 60x1x2, 70x1, 75x1, 80x1, f82.5 Quite pleased with this. The 80 wasn't too hard (certainly easier than the last time I got it) - slightly disappointed to miss the PB, but it'll come soon enough. Pulldown 82.5x4, 97.5x4, 112.5x4, 127.5x4x5 Machine Row 112.5x8, 120x6x4, 112.5x10 Pull-up (sup.) BWx10x2 Treadmill 1-2 min intervals @ incline 15/speed 7 with 2 min periods @ incline 4/speed 6 20 mins total | ||
| tokar | | ... | 10-03-2007 @ 12:53 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Right, so the NW Unequipped is going to be 29th April. My training has been going s**t lately, so how should I train for this competition? At the moment I'm thinking something along the lines of my front squat routine, which is 80%x3x5-6 / 85%x2x3-5 / 90%x1x2-4 then repeat with more weight. Thinking of doing something like this for all lifts, getting in plenty of heavy work compared to what I've been doing lately - and gearing assistance towards hypertrophy. Any other ideas, be they similar or totally different, are gratefully received. | ||
| Rob | | ... | 10-03-2007 @ 13:14 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7174 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Yea I don't think that's a bad idea. I think you obviously have to start going heavier more often. As you said a few weeks ago a lot of your niggles have disappeared so this should give you a nice chance to go hard for 6 or 7 weeks. You just need to get used to heavy and hard reps - all these light weights have probably been far too easy for you and your body may well have forgotten what grinds are like. Do you think this sounds plausible? Also, I'm not sure what you're weighing at the minute, but you might as well get as close 99 as possible. I would eat lots. Well, no I wouldn't, I would drink a lot of milk. But you get the point. One more thing, don't go on f**king holiday the week before the comp!!!  | ||
| Rick | | ... | 10-03-2007 @ 19:24 |
I am a bench-only guy Member 3, 10068 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Yes. I'd do something very close to what you suggest, cutting frequency somewhat to compensate for the heavy training and maybe doing light reps another day. You have seven weeks - this should be plenty for you to turn things around. | ||
| Joni | | ... | 10-03-2007 @ 20:41 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | Originally posted by Rob... One more thing, don't go on f**king holiday the week before the comp!!! good plan. | ||
| tokar | | ... | 11-03-2007 @ 22:23 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 11/3/07 Since the bench is broken at the Sugden, and in any case it takes ages to get there, trained at Workhouse Gym in Shaw Heath, which is a two minute walk from my girlfriend's house. Squat 60x5, 85x5, 107.5x5, 127.5x3, 147.5x2, 157.5x1, 167.5x1, 170x1 Really good session. The 167.5 flew up so I thought I might as well add the 2.5 for the second single. Also fairly easy. One day squats are s**t, the next they're great - it's hard to know what to make of it at the moment. Still, I'm pretty optimistic at the moment. Bench Press 60x5, 80x4, 95x3, 110x3, 120x1, 100x2x6 DB OH Press 25sx8, 8, 8, 7 Pull-up +5kg x 14, 13, 13 Good stuff. I like the gym too. Bit bloody cold - had to keep my hoodie on to train in, and the DBs go up in 5kgs rather than 2.5 but it's quite "hardcore" looking - bins to stop the ceiling drips, bare brick walls and so on. Can't deadlift there, though, sadly - because the floor isn't reinforced. | ||
| Cuddles | | ... | 12-03-2007 @ 11:15 |
 Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280620.0 kgs @ 99kgs UnEq | Nice squatting! | ||
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