View All Posts: tokar
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| » Basic Korte 3x3 (Go to post) | 04-12-2007 @ 21:17 | ||
| Yes, I've done Korte twice. My verdict - First time I got a lot out of the squat and nothing out of the deadlift - BUT, having gone on to do what I think was a better peaking phase for the deadlift I did go on to hit a big PB a bit later, and I think the Korte base was fairly valuable in that. I didn't do the bench as written because I think it's just a really bad idea and won't work (unlike lower body, upper body just doesn't respond well to high volume and low intensity). Second time I upped the weights to a fair bit beyond Korte because to be honest I actually found the Korte volume phase pretty easy the first time round (my work capacity is pretty good). I worked up without too much problem to 140x5x8 three times a week in the squat, but I just couldn't handle the work in the deadlift and ended up overtraining my back. I think it's a very difficult balance between setting the weights heavy enough for a good training effect and not so heavy that you overtrain. Personally if I'd stuck to the 58-64% of projected 1RM I wouldn't have got anything out of it. I think overall it's not at all bad for someone newish to powerlifting but who already has a decent work capacity. The weights are not hard as long as you can get all the reps in during the volume phase. I would also say from my experience that the volume phase in the squat is excellent for hypertrophy. | |||
| » Tokar's Training Log (Go to post) | 14-11-2007 @ 21:56 | ||
| 14/11/07 32kg kettlebell Snatch + Clean&PushPress (R/L) 2+2/2+2 x 15 in about 30 mins Does that make sense? In other words, 15 sets of two snatches plus two clean and push presses, on each hand. Good fun. One of those sessions where things just seem to come together. My right arm was suddenly a lot more coordinated than previously, and snatching now feels pretty comfortable. | |||
| » Tokar's Training Log (Go to post) | 13-11-2007 @ 21:23 | ||
| 13/11/07 OH Press 40x4, 50x4, 60x3, 65x2x3 DB Bench Press 30sx8, 45sx5x3 Pendlay Row 105x5x5 Pull-up (square bar) +10x8x5 Hanging Leg Raise 2x10 Pullthrough 2x15 Side Plank 1 min each side Plank 1:15 with 20kg plate on back then 0:45 without | |||
| » What order would you have the lifts in? (Go to post) | 13-11-2007 @ 21:20 | ||
| I'd definitely have it the way it is, for three reasons: 1) I find squatting a good hip loosener for bench press arching. 2) I like the break between squatting and deadlifting. 3) Deadlifting last is the best option in terms of spectacle for the competition. | |||
| » Tokar's Training Log (Go to post) | 12-11-2007 @ 22:59 | ||
Rob said: tokar said: But I think I've got more in me than 300 over a whole lifting career, injury permitting. I agree you're a great puller and like you say a good injury free spell and we should see something special. Plus I guess it doesn't really matter how crazy or conservative our goals are as long as we make progress!! Yes, I think your short term (say, one year) goals should always be well grounded and realistic, because you can't really arrange your training suitably to aim for absurd goals, and you'll only be pissed off when you don't get them. But it's also helpful to have rather vaguer, long-term goals - especially when your training's beginning to take off again after a lay-off (enforced or otherwise). | |||
| » Tokar's Training Log (Go to post) | 12-11-2007 @ 21:05 | ||
| 12/11/07 Bit of kettlebells again tonight, having not had time for a while... 10 sets of 10 @ ~20 second rests 5 min break, then 9 sets of 10 @ ~40 second rests | |||
| » Sugden Christmas Meet... (Go to post) | 12-11-2007 @ 21:02 | ||
IainKendrick said: Snatch grip deadlift sounds fun! Snatch pulls are better! - but if I'm doing a max I guess a deadlift will do. | |||
| » Sugden Christmas Meet... (Go to post) | 12-11-2007 @ 18:37 | ||
little_a said: Originally posted by tokar... I'm Thinking maybe squat for double (maybe box squat if available?), bench press and snatch pull. What an awesome compendium of assistance exercises. As we share a DL 1RM I'd could be tempted to tag along on sn pullipoo's  I'm sure you'll outlift me on snatch pulls. I've done a max snatch deadlift a long time ago (when I was training at the forum) and did 160 without straps. My best DL was probably about 220-230 then though. | |||
| » Tokar's Training Log (Go to post) | 12-11-2007 @ 07:27 | ||
Post Edited: 12.11.2007 @ 07:28 AM Rob said: 300 within 3 years? Sounds a bit too ambitious to me, for most natural lifters that would be a lifetime goal - good luck with it though. Yeah, well it was a bit of a daydream... If I can get that record at any point I'll be well pleased. But I think I've got more in me than 300 over a whole lifting career, injury permitting. | |||
| » Tokar's Training Log (Go to post) | 11-11-2007 @ 18:59 | ||
| 11/11/07 Box Squat 60x3, 80x3, 100x2, 120x2x12 Bench Press 60x3, 80x3, 95x3x8 Snatch Pull 70x3, 90x3, 110x3x6 Ab Pulldown 56x15x2 Rear Delt Flye 56x12x2 Good session. Squats were nice and fast, and the bench felt much better too. Took the weight down from last week (even though it's not heavy anyway) to concentrate on generating more speed. Snatch pulls are starting to feel like hard work now. Five more weeks, up to 160 then a max session at Adlington. Was looking through the British unequipped deadlift records yesterday. 290kg @ 100kg; 295kg @ 110kg. Don't think the first one's very realistic, but if I can actually put on some lean mass I'd like to look at putting 5kg on that within 2-3 years (mind you, someone will probably have done 320 by then). | |||
| » The Legend of Toothpick (Go to post) | 11-11-2007 @ 18:53 | ||
| Good deadlifting mate - definitely a fair bit more in the tank there. By the way, I think your deadlift form has improved recently. A while ago you were doing what seemed to me to be a rather strange hybrid of a PL deadlift and an OL first pull - so your shoulders were over the bar but you were using the stretch reflex at the start. I don't think those go together and it looked a bit awkward to me; I think I mentioned it to you at the time. It looks much more like a PL deadlift now. Was that a conscious change? | |||
| » NEW TO POWERLIFTING (Go to post) | 11-11-2007 @ 18:48 | ||
LITTLEMARTIN said: cheers mate, im not happy with my deadlift but it comeing on short arms long torso apparently.. Helps with the bench press though... What you lose in one place, you gain in another. | |||
| » Tokar's Training Log (Go to post) | 09-11-2007 @ 12:18 | ||
Rob said: Nice squatting mate! Like you say its odd how your pressing is down (although it seems to be coming back a bit?), has it been since you pulled your pec bad? Maybe it's still healing and not quite letting you go all out? Looking on track for 200 squat in near future though, good stuff. Nah, the pec strain cleared up very quickly and it's been fine since. But I guess if I lose 10kg on my bench but put 15 on my squat it's not all bad... | |||
| » Ben Nevis peak Sugden meet (Go to post) | 08-11-2007 @ 23:10 | ||
Originally posted by Joni... scafell is brutal, goes up and down and you never know when it ends. plus the view is pretty s**t (or maybe that was because it was raining sideways?). Logistics are going to be a problem, how to get up there and all, its further than Oldham i think? I presume this is a whole family affair, wife is giving me the looks... I went up Scafell Pike when I was about 16 and I don't remember it being remotely brutal. And the view was most definitely not s**t. It was the clearest day ever and you could see around for miles and miles, it was fantastic. | |||
| » Alex's log (Go to post) | 08-11-2007 @ 23:07 | ||
| NIce PB mate. Hope to see the 400lbs go up soon. | |||