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Tokar's Training Log

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Joni		...	12-03-2007 @ 11:42
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	nice squatting indeed! How does a weight close to your max feel on your back?

tokar		...	12-03-2007 @ 17:51
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Cheers! It feels fine quite honestly - people often say "You should do more heavy singles to get the feel of the bar on your back" but while I agree that heavy work is important generally, I've never had much of a problem with weights feeling heavy - it's just that they don't go up! Lots of heavy singles, doubles and triples scheduled for the next few weeks though, after max attempts at the end of this week.

Rob		...	12-03-2007 @ 19:57
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	Cool, good luck!

tokar		...	13-03-2007 @ 20:01
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	13/3/07 Squat 60x5, 100x3, 120x3, 140x2, 160x1, 172.5x1, 180x1 PB Bench Press 60x4, 80x3, 100x3, 110x1, 120x1 Deadlift 60x3, 100x3, 140x2, 170x1, 200x1, 225x1 DB Bench Press 47.5sx3x3

David		...	13-03-2007 @ 20:09
I ♥ Dr. Gillian McKeith Member 17, 742 posts SQ 0, BP 180, DL 0 180.0 kgs @ 105kgs UnEq	4 plates, nice lifting! How are you going to train from now until the April comp?

Rob		...	13-03-2007 @ 20:11
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	Wow nice session mate! Maybe Korte's wasn't so bad after all!?! How did the 180 feel? Not tempted to stick the biscuits on for 400?

Rick		...	13-03-2007 @ 22:46
I am a bench-only guy Member 3, 10068 posts SQ 185, BP 175, DL 235 595.0 kgs @ 140kgs UnEq Administrator	Good stuff man!

Joni		...	13-03-2007 @ 22:49
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	this is more like it.

littlegirlbunny		...	14-03-2007 @ 12:24
MIA Member 7, 621 posts SQ 80, BP 45, DL 125 250.0 kgs @ 55kgs UnEq	Nice squat PB!!

Cuddles		...	14-03-2007 @ 14:29
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq	Great stuff mate!

Boar		...	14-03-2007 @ 14:39
Nothing left in the tank. Member 5, 25597 posts Administrator	would tokar risk it for a biskit !! good work mate, plenty of time befor the comp to get fully prepared !!!

tokar		...	14-03-2007 @ 15:41
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Post Edited: 14.03.2007 @ 15:45 PM Thanks everyone - it was about time! As you say Rob, maybe Korte wasn't so bad after all. Not sure about the bench and deadlift though. Maybe if the deadlift weights were a bit heavier it would have been better. Bench I don't think is suited to it. I'm thinking that 3x3 is a good way to have a break from heavy lifting, which I think I need now and again to prevent getting injured. When I got to 160 I was intending to go for 182.5, but the spotter on 172.5, despite my very clear instructions that I wanted no help whatsoever unless I was definitely going to fail, decided that he might as well help a bit anyway. It was fairly easy but I was less able to gauge how easy than I would have been so I decided to be conservative and go for 180. For that lift I asked a couple of young guys to spot me on either side, again saying I wanted to get it myself and only to help if I was going to go down. They did the opposite from the first guy and just stood there watching - they didn't even go down with the bar. If I failed the bar was hitting the rack - but I'd rather have that than someone help me. Training until the competition is going to be heavy! Squats will be twice a week, something like this: Sunday Thursday 145x3x5 // 155x2x3; 120ish for reps 170x1x2 // 120ish for reps 150x3x5 // 160x2x3; 120ish for reps 175x1x2 // 120ish for reps 155x3x5 // 165x2x3; 120ish for reps taper to contest Bench will be similar (subject to change); the first day is concentrating on speed: 100x2x8 // 110x3x5 102x2x8 // 120x2x3 105x2x8 // 130x1x3 107x2x8 // 115x3x5 110x2x8 // 125x2x3 taper to contest I'm also going to be doing overhead presses twice a week. Deadlift I've not decided yet. Perhaps something similar.

tokar		...	17-03-2007 @ 21:29
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Post Edited: 18.03.2007 @ 20:07 PM 15/3/07 Bench Press 60x3, 80x3, 95x3, 110x2, 120x1, f130 st. Might have put 5kg on my squat but seem to have lost 10kg on my bench. And probably about 5kg off my dead as well. 6 weeks to get those back together again. Squat 60x5, 100x3, 120x3x2 Deadlift 600x5, 100x3, 140x3, 160x2x2 Clean & Press** 60x1x15, 65x1x15, 60x1x5 (10 second rests) This last one was a "pissed off" kind of session. Certainly did the trick though, and I think it might be something I include in the future - just doing lots of singles with very short rest periods.

tokar		...	18-03-2007 @ 20:10
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Post Edited: 21.03.2007 @ 21:50 PM 18/3/07 Squat 60x5, 90x5, 110x5, 130x3, 145x3x6 Bench Press 60x5, 80x4, 95x3x2, 110x3, 100x2x8 DB OH Press 27.5s x 8,7,7,6 Pull-up +10 x 14,14,12 Treadmill Base = incl. 4 speed 6 // Intervals @ incl. 15 speed 7 Good session today.

tokar		...	20-03-2007 @ 22:39
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255 585.0 kgs @ 95kgs UnEq	Post Edited: 20.03.2007 @ 22:39 PM 20/03/07 Clean & Press (1+x) 50x3x2, 57.5x3, 62.5x3x6 Deadlift 50x5, 100x5, 140x5, 165x3, 185x3x8 Bit ropey at first, but by the eighth set they were quite good. 200 next week. DB Bench Press 32.5sx8, 42.5sx5x6 Machine Row 105x8, 120x6x6

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