SkRaw85 Training Log

[SkRaw85]

3/5/19
SBD

Duffalo squat (2 sec pause in hole), beltless:
55x10 paused
145x10 paused
235x5 paused
325x3 paused
375x1 paused

Stiff bar bench:
45x10
135x1 10 sec rep
225x1 10 sec rep
315x1 paused
335x1 paused
355x1
315x5,4,3,2 paused, yellow slingshot

RDL:
225x10
315x5

Stiff bar con dead:
315x10
Forgot I was in my heels , ditched the adidas and went shoeless at this point
405x3x3 loose belt, hookgrip

 

[Studhorse]

3/5/19
SBD

Duffalo squat (2 sec pause in hole), beltless:
55x10 paused
145x10 paused
235x5 paused
325x3 paused
375x1 paused

Stiff bar bench:
45x10
135x1 10 sec rep
225x1 10 sec rep
315x1 paused
335x1 paused
355x1
315x5,4,3,2 paused, yellow slingshot

RDL:
225x10
315x5

Stiff bar con dead:
315x10
Forgot I was in my heels , ditched the adidas and went shoeless at this point
405x3x3 loose belt, hookgrip

Nice Pull 405 x 3. 3 hits.

 

[SkRaw85]

Thanks Studhorse, slowly building up that hookgrip!

 

[Heeres Johnny]

Mad respect for the hook grip at 405. I remember trying hook grip with a super gnarled bar (I think it was the rogue ohio 2.0 bar or something).

Literally one of the worst things I've ever done. The second I released the grip and the blood came back to my thumbs was the second I decided to buy straps hahaha

Who needs strong forearms anyways? Let's face it...I work a desk job, who am I impressing? hahaha :laugh2:

 

[Hyde]

Mad respect for the hook grip at 405. I remember trying hook grip with a super gnarled bar (I think it was the rogue ohio 2.0 bar or something).

Literally one of the worst things I've ever done. The second I released the grip and the blood came back to my thumbs was the second I decided to buy straps hahaha

Who needs strong forearms anyways? Let's face it...I work a desk job, who am I impressing? hahaha :laugh2:

If you stay with it it gets better. Or rather, you learn not to feel it til after.

 

[SkRaw85]

Mad respect for the hook grip at 405. I remember trying hook grip with a super gnarled bar (I think it was the rogue ohio 2.0 bar or something).

Literally one of the worst things I've ever done. The second I released the grip and the blood came back to my thumbs was the second I decided to buy straps hahaha

Who needs strong forearms anyways? Let's face it...I work a desk job, who am I impressing? hahaha :laugh2:

Thanks man! Gotta agree with Hyde though, it’s definitely an acquired taste, a little time then you’re hooked!

 

[SkRaw85]

3/6/19
Hyper work

Incline Db alt hammer curl:
30’sX22
25’sX30,20
20’sX20

Decline Russian twist:
30,30,30

Db lateral raise (slow tempo):
15’sx15x2
10’sX10x2

Straight bar cable curl:
100x15
80x15
70x15

Tri rope pressdown (slow tempo):
150x15
130x15
100x10

Ab wheel rollouts:
15,10,10

 

[Hyde]

Thanks man! Gotta agree with Hyde though, it’s definitely an acquired taste, a little time then you’re hooked!

I see what you did there

 

[tyga tyga]

You ain’t gettin one pass us lil dude lol we see what you did! (Not literally calling you little.. btw lol)

 

[SkRaw85]

You ain’t gettin one pass us lil dude lol we see what you did! (Not literally calling you little.. btw lol)

I’m at 215, I am smole

 

[Hyde]

I’m at 215, I am smole

Bro how is it I’m so ****ing fat that I look little in the 220s... I have the strength of a 181 lol. I think I need to be in the 275 class to lift some real weights.

 

[tyga tyga]

I’m at 215, I am smole

*down here at 155lb*

Extra smol

 

[SkRaw85]

Bro how is it I’m so ****ing fat that I look little in the 220s... I have the strength of a 181 lol. I think I need to be in the 275 class to lift some real weights.

I fully support your decision to feeeeeeeed. Test out that Black Hole eh? You’d be a monster at 275

 

[SkRaw85]

*down here at 155lb*

Extra smol

At the rate I’m going, I’ll see you soon

 

[SkRaw85]

3/8/19
Dynamic bench

Stiffbar speed bench vs monster minis doubled, vary grip wide-reg-close, 20 sec rests:
135x3x15 sets
Wish I could have measured bar velocity, hyperdrive status.

Kneel cable crunch:
240(full stack)x15,12,8,6

Pec deck reverse fly:
195x10x3

Decline cable flys:
140x10x2
120x8
100x6

Db single arm tri tomahawk:
25x30 per arm
20x30

I noticed after deadlifting barefoot a few days ago (first time in socks ever) alongside my Achilles has been a little strained and sore. Coincidentally that same day I read a kabuki article about the effects of modern footwear and foot stabilization. I need to beef up my puzzy feet musculature. Barefoot deadlifts will become a new staple, albeit I may drop a few lbs to get it going lol.

 

[love2liftkat]

Great work! I laughed at you calling your feet “puzzy feet” lol...I know what you mean though! It makes a difference!

 

[SkRaw85]

Great work! I laughed at you calling your feet “puzzy feet” lol...I know what you mean though! It makes a difference!

Hahaha yeah! It was quite eye opening actually. I figured those feets would be a little stronger but it’s a whole new ball game when the shoes come off. Time to get my feets swole!

 

[Hyde]

What kind of shoes were you previously deadlifting in?

I fully support your decision to feeeeeeeed. Test out that Black Hole eh? You’d be a monster at 275

I think that would be the highest weight class I could ever see myself in. I think I should powerlift in the 242/275 classes and do United States Strongman shows in the Heavy weightclass then make weight for 231 Strongman Corp (the tougher federation of the two). The wife prefers me little though, so I gotta trick her into not noticing ma gainz until one day 3 years from now when suddenly she wakes up and realizes she married a fat gorilla

 

[tyga tyga]

What kind of shoes were you previously deadlifting in?



I think that would be the highest weight class I could ever see myself in. I think I should powerlift in the 242/275 classes and do United States Strongman shows in the Heavy weightclass then make weight for 231 Strongman Corp (the tougher federation of the two). The wife prefers me little though, so I gotta trick her into not noticing ma gainz until one day 3 years from now when suddenly she wakes up and realizes she married a fat gorilla

My wife’s the opposite. She liked me at 175 lol just large. If she had it her way I would be a doughy 170 lol

 

[jswain34]

My wife’s the opposite. She liked me at 175 lol just large. If she had it her way I would be a doughy 170 lol

Same here. My gf initially thought she liked it when i had a 6 pack when we first met but then when i blew up she decided she in fact liked me a little "softer" as the fat is more comfortable for her to lay on lol.

 

[hairygrandpa]

Same here. My gf initially thought she liked it when i had a 6 pack when we first met but then when i blew up she decided she in fact liked me a little "softer" as the fat is more comfortable for her to lay on lol.

I know the real reason. Being a bit softer on your belly has less impact on her forehead.

 

[Humble]

I think that would be the highest weight class I could ever see myself in. I think I should powerlift in the 242/275 classes and do United States Strongman shows in the Heavy weightclass then make weight for 231 Strongman Corp (the tougher federation of the two). The wife prefers me little though, so I gotta trick her into not noticing ma gainz until one day 3 years from now when suddenly she wakes up and realizes she married a fat gorilla

Having been happily married for 32 years, this gave me a real chuckle. Gaining 50 lbs without my wife noticing is hilarious! If you can pull it off, you’re a better man than me!

 

[Hyde]

Having been happily married for 32 years, this gave me a real chuckle. Gaining 50 lbs without my wife noticing is hilarious! If you can pull it off, you’re a better man than me!

Hahaha oh she’ll notice, I can’t get away with it for very long. 32 years is impressive! I hope to be able to claim the same in 32 years

I think she would be cool with any weight as long as I have abs...but since I never have abs she’s probably just gonna have to settle for my boyish charm lol

 

[love2liftkat]

Hahaha yeah! It was quite eye opening actually. I figured those feets would be a little stronger but it’s a whole new ball game when the shoes come off. Time to get my feets swole!

Who’d of thought you needed to “train” your feet too! All the things you learn as you dive deeper into this lifestyle and trying new techniques out...

My wife’s the opposite. She liked me at 175 lol just large. If she had it her way I would be a doughy 170 lol

Haha that’s the struggle I have! I was 200lbs of dough when we met...that’s how he prefers me. Tough luck though! Gonna do everything I can to get as far from that as possible!

I know the real reason. Being a bit softer on your belly has less impact on her forehead.

Bahahahaha this made me laugh so hard!!!

 

[SkRaw85]

What kind of shoes were you previously deadlifting in?



I think that would be the highest weight class I could ever see myself in. I think I should powerlift in the 242/275 classes and do United States Strongman shows in the Heavy weightclass then make weight for 231 Strongman Corp (the tougher federation of the two). The wife prefers me little though, so I gotta trick her into not noticing ma gainz until one day 3 years from now when suddenly she wakes up and realizes she married a fat gorilla

I was using metcons for the longest while, but recently switched to vans (way better imo). Better be careful or she will turn you into an aesthetics guy lol.

 

[SkRaw85]

Wow Kat that is an impressive transformation! I was not aware of that fact and never would have guessed, incredible work!

 

[love2liftkat]

Wow Kat that is an impressive transformation! I was not aware of that fact and never would have guessed, incredible work!

Thank you SkRaw85!

 

[SkRaw85]

Tibial stress fractures suck

 

[Hyde]

Tibial stress fractures suck

Say what now?

 

[love2liftkat]

Tibial stress fractures suck

I bet so! How’d you do that?

 

[SkRaw85]

Been limping around past 4 days and icing and others. Thought I had shin splints but it felt worse, so xrayed. Honestly I havent done anything too crazy lately so a few things I can possibly attribute it to:
1. High mileage and past ailments
2. My feet heavily supinate naturally
3. Sudden change in miles walked per day and not recovering from training with adequate time.
4. New shoes not enough arch support.

 

[Hyde]

Dang it bro

 

[SkRaw85]

Dang it bro

Yeah, just a mild hinderance so I’m glad for that. Nothing compared to what you and others are battling right now. Gonna be bench:30 for a few weeks for me. Lucky for me, it’s my favorite time of day.

 

[SkRaw85]

3/15/19
Chest and bis

Incline bench paused w/ incline Db hammer curls:
135x10
Ss:25’sX20
225x8
Ss: 25’sX20
275x3
Ss: 25’sX20
225x6
Ss:25’sX20
225x5
Ss:25’sX20
185x6
Ss: 25’sX20
135x8
Ss:25’sX20

Seated/bent Db rear delt fly:
25’sX10x3

Tri rope pressdown:
160x10
180x10
200x5

 

[Whisky]

3/15/19
Chest and bis

Incline bench paused w/ incline Db hammer curls:
135x10
Ss:25’sX20
225x8
Ss: 25’sX20
275x3
Ss: 25’sX20
225x6
Ss:25’sX20
225x5
Ss:25’sX20
185x6
Ss: 25’sX20
135x8
Ss:25’sX20

Seated/bent Db rear delt fly:
25’sX10x3

Tri rope pressdown:
160x10
180x10
200x5

Nice bro, working round the injury and getting it done

 

[SkRaw85]

Thanks Whisky
Slow going but still in it lol. Hopefully work some more bench PRs here in the meantime.

 

[BennyMagoo79]

So, nothing lower body til stress fractures heal?

I feel your pain man!

 

[SkRaw85]

So, nothing lower body til stress fractures heal?

I feel your pain man!

Yep, going easy on the wheels for a few. I haven’t been in the gym since the 15’th. My kid got the flu, then acquired croup (kid laryngitis). Wife caught his flu, currently has bronchitis. I caught the flu, then got a sinus infection. Complete disaster lol. Time to go crawl to the gym for a humbling session. But my legs are getting better!

 

[Hyde]

I am glad the legs got some rest, even if you didn’t! Sounds like my brother. He has 3 rugrats and every one has been sick at one time or another for the last 3-4 months he said! Feel better.

 

[SkRaw85]

3/27/19
Newb gainzzzz

Bench:
45x???
135x10 CG, slow descent, explode up
225x8 paused
315x1 wow
275x3x2 paused
225x5 paused

Pec deck rear delt:
145x15,10,10 slow
130x10 slow
115x8 slow

Dips (bodyweight, vary leg location):
15,10,12

Roman chair leg raise:
10x3

Damn I am weak.

 

[Hyde]

Still benching more than me

 

[SkRaw85]

I am glad the legs got some rest, even if you didn’t! Sounds like my brother. He has 3 rugrats and every one has been sick at one time or another for the last 3-4 months he said! Feel better.

Seriously kids are gross lol. I was bragging about my immune system as I walked around unscathed in this house of disease. Then I accidentally took a chug of a water bottle the boy had drank out of, that night I felt the fever come.... I almost made it out alive! Just remember, baby fever quickly becomes baby fevers. And kids aren’t greedy, they love to share that junk with all surrounding humans.

 

[SkRaw85]

3/29/19
Back and bis

Lat cable pushdown (aka cable pullovers?):
150x10 ultra wide
150x10 CG
150x10 reg

Chest support t bar row:
135x10
180x8
225x4x2
180x8
135x10

Concentration curl:
30x10 per arm
25x10
20x10

Cable lat pull down:
160x10 ultra wide
180x8 CG
160x8 reg

Db rotator cuff stabilizers (arm wrestlers):
10x10 per arm
15x10
20x10
^^^these will be a new staple in training

Plate loaded preacher curl:
45x10
90x10 sec hold
45x10
25x15

 

[hairygrandpa]

3/29/19
Back and bis

Lat cable pushdown (aka cable pullovers?):
150x10 ultra wide
150x10 CG
150x10 reg

Chest support t bar row:
135x10
180x8
225x4x2
180x8
135x10

Concentration curl:
30x10 per arm
25x10
20x10

Cable lat pull down:
160x10 ultra wide
180x8 CG
160x8 reg

Db rotator cuff stabilizers (arm wrestlers):
10x10 per arm
15x10
20x10
^^^these will be a new staple in training

Plate loaded preacher curl:
45x10
90x10 sec hold
45x10
25x15

I'm spying on your upper back workouts....

 

[SkRaw85]

I'm spying on your upper back workouts....

A little slow going these past two sessions but it’s coming back. 12 days off wrecked me, that’s the longest absence of iron in my life. I have a feeling I will be in 6th gear in the coming weeks though

 

[SkRaw85]

Still had Doms in my chest today ffs from that first session. Nice indicator of my lack of fitness lol

 

[SkRaw85]

3/31/19
Speed bench and support

Speed bench vs monster minis doubled, vary grip, 30 sec rests:
135x3x15
Put more “spread the bar” emphasis into this exercise to really get more Lat activation out of this session.

DB tri tomahawks:
30x20 per arm
35x20
40x15
30x20

Db strict rear delt fly:
30’sX10
25’sX10
20’sX10

Tri rope pushdown:
160x10x3

 

[BennyMagoo79]

3/29/19
Back and bis

Lat cable pushdown (aka cable pullovers?):
150x10 ultra wide
150x10 CG
150x10 reg

Chest support t bar row:
135x10
180x8
225x4x2
180x8
135x10

Concentration curl:
30x10 per arm
25x10
20x10

Cable lat pull down:
160x10 ultra wide
180x8 CG
160x8 reg

Db rotator cuff stabilizers (arm wrestlers):
10x10 per arm
15x10
20x10
^^^these will be a new staple in training

Plate loaded preacher curl:
45x10
90x10 sec hold
45x10
25x15

Yeah, I call them pullovers.

 

[SkRaw85]

3/1/19
Zero calorie skwaats lite

Duffalo squat (A2G):
55x20 slow
145x10 slow
145x5 paused
145x10x2

Holy hell legs have atrophied lol. Felt good to get some blood flow back to legs. Impending doms for sure. Tibs feeling so much better though. Rest of session was spent doing band work and stretching. Going to boomstick myself to oblivion later.

 

[Wobmarvel]

3/1/19
Zero calorie skwaats lite

Duffalo squat (A2G):
55x20 slow
145x10 slow
145x5 paused
145x10x2

Holy hell legs have atrophied lol. Felt good to get some blood flow back to legs. Impending doms for sure. Tibs feeling so much better though. Rest of session was spent doing band work and stretching. Going to boomstick myself to oblivion later.

That's a regular leg workout for me lol.