SkRaw85 Training Log

[SkRaw85]

8/15/19
Speed bench
Racing clock as I have to go to work early. Upped sets by 5 for main lift, decreased rest periods by 50%. Sweaty.

Db arm wrestlers, lateral raises, front raises, and variations to warmup.

Duffalo speed bench vs monster minis doubled, suicide grip, vary grip width each set, 15 sec rest between sets:
147x3x20

Db alt hammer curls:
55’sX18,14,10

 

[Hyde]

In and out!

 

[SkRaw85]

 

[MrKleen73]

Added weight and cut rest by half impressive work!

 

[SkRaw85]

Training will be 4x per week minimum. Max effort upper, max effort lower, dynamic upper/lower. Will add in workouts and GPP in between as assessed by week and energy. 72 hours between max and dynamic sessions of body area worked. Monday’s will be max lower while I’m fresh and have time to recover. Lower needs more work than upper and it’s easier to slip in upper body at end of week. Sleds, bands and conditioning on days away from main lifts (and some during).

 

[SkRaw85]

And more Zercher....

 

[SkRaw85]

8/19/19
ME lower

*Stretching, box jumps, hip band movements for warms*

Goblet squats:
70x10x3 paused

Yoke bar Hatfield lunge:
70x5 per leg
160x5 paused
210x5x3 paused
First time doing these, definitely not the last.

Camber bar box squats:
135x5 paused
225x5 paused
275x5 paused
295x3 paused
315x5 paused, belt
355x2x2 paused, belt
My belt has shrunk an entire notch!

Reverse hyper:
+100x5 slow, pause top
+70x5x3 slow pause top

Db calf raise, vary stance, 30 sec rest:
140x20,15,15,15

 

[SkRaw85]

8/19/19 continued
Accidentally hit send before finished

Full Zercher (from floor):
155x5
221x1
265x1
287x1x2

 

[MrKleen73]

Nice Work!

 

[SkRaw85]

Nice Work!

Thanks kleen! Sitting in a good position right now to get after it

 

[MrKleen73]

Yeah I have been watching, you are killing it! Always fun to watch your progress!

 

[SkRaw85]

8/20/19
Dynamic upper

Band pull aparts (red rogue):20x3

Db arm wrestlers:
20x10x2 per arm

One arm cable tricep kickbacks:
20x20x2

Band face pulls (red rogue):
30

Speed bench, power bar vs chains, suicide grip, vary grip width each set 5 diff widths,30 sec rest:
185+70 lbs chains: 3x30
*went till speed slowed*
Next session bands and chains

Red rogue band tri tomahawk:
30 per arm

Seated Db rear delt fly:
20’sX20,13,10

Standing Straight bar cable curl:
40x30x2

 

[Hyde]

90 work reps for speed work? Pass...

 

[SkRaw85]

90 work reps for speed work? Pass...

Lol. Yes. Feels goooood

 

[BennyMagoo79]

8/20/19
Dynamic upper

Band pull aparts (red rogue):20x3

Db arm wrestlers:
20x10x2 per arm

One arm cable tricep kickbacks:
20x20x2

Band face pulls (red rogue):
30

Speed bench, power bar vs chains, suicide grip, vary grip width each set 5 diff widths,30 sec rest:
185+70 lbs chains: 3x30
*went till speed slowed*
Next session bands and chains

Red rogue band tri tomahawk:
30 per arm

Seated Db rear delt fly:
20’sX20,13,10

Standing Straight bar cable curl:
40x30x2

Fark...185 +70Ib chains for 3x30?

I got a long way to go.

 

[Hyde]

Lol. Yes. Feels goooood

I feel like if you were in a situation where you had to club an intruder to death in the night to protect your family, you would be the type to keep pounding away until you hit the floor

 

[SkRaw85]

I feel like if you were in a situation where you had to club an intruder to death in the night to protect your family, you would be the type to keep pounding away until you hit the floor

That’s what the cinder block on the night stand is for.

 

[Wobmarvel]

8/20/19
Dynamic upper

Band pull aparts (red rogue):20x3

Db arm wrestlers:
20x10x2 per arm

One arm cable tricep kickbacks:
20x20x2

Band face pulls (red rogue):
30

Speed bench, power bar vs chains, suicide grip, vary grip width each set 5 diff widths,30 sec rest:
185+70 lbs chains: 3x30
*went till speed slowed*
Next session bands and chains

Red rogue band tri tomahawk:
30 per arm

Seated Db rear delt fly:
20’sX20,13,10

Standing Straight bar cable curl:
40x30x2

I know someone is hardcore when I only understand 5% of his exercises.

 

[Wobmarvel]

In fact this has inspired me to just make my workouts sound more interesting.

Did I do deadlifts today, no I did barbell gravity reversals with explosive glute and lat flex!

 

[SkRaw85]

I know someone is hardcore when I only understand 5% of his exercises.

Ha! Or I am a classless boor, unable to properly articulate his activities.

 

[Hyde]

Ha! Or I am a classless boor, unable to properly articulate his activities.

“What’d you do at the gym today?”

“Lifted weights.”

 

[Hyde]

Ha! Or I am a classless boor, unable to properly articulate his activities.

“What’d you do at the gym today?”

“Lifted weights.”

 

[SkRaw85]

“What’d you do at the gym today?”

“Lifted weights.”

Murca

 

[SkRaw85]

8/22/19
Dynamic lower

Goblet squats:
80x10x3sets (2 sec paused)

Stretches, hip bands, couple box jumps

Speed 16” box Skwaats w/ yoke bar vs purple light bands choked, 30 sec rests:
70x5
160x5
210x2x15sets

Standing cable crunch:
140x20x3

“ITS STILL YO MUTHA FUKKIN SET!!!”
“Sorry bruh, got a hot lunch date. Happy wife=happy life”

 

[Hyde]

Did someone yell this CT quote at you?

 

[SkRaw85]

Did someone yell this CT quote at you?

Yes. My brain as I was shutting it down lol

 

[BennyMagoo79]

Ha! Or I am a classless boor, unable to properly articulate his activities.

I suspect you are documenting an excellent protocol for becoming a bench press monster. I'm looking some good bands.

 

[BennyMagoo79]

Ha! Or I am a classless boor, unable to properly articulate his activities.

I suspect you are documenting an excellent protocol for becoming a bench press monster. I'm looking some good bands.

 

[BennyMagoo79]

Ha! Or I am a classless boor, unable to properly articulate his activities.

I suspect you are documenting an excellent protocol for becoming a bench press monster. I'm looking some good bands.

 

[SkRaw85]

8/23/19
ME upper

Db arm wrestler warms:
20x15 per arm

Band pull aparts and various holds/rotations to open up shoulder girdle.

Db tri tomahawk:
25x20 per arm

45° incline bench:
*power bar*
45x stretch and warms
135x5 paused
225x2x2 paused

*switch to axel bar*
115x5 paused
205x5 paused
225x3 paused
245x2 paused

Db Williams ext:
60’sX5
70’sX5x2

30° incline Db rear delt flys:
30’sX10 palms face rear
30’sX10x2 palms down

Db alt front raise, dead stop, straight arm:
40’sX12,12,8

Db tri rollbacks:
40’sX10x2

Trap bar shrugs:
225x15x3

Incline BB snatch grip seal rows:
135x10
225x5x3

This session felt real good. Working doubles all weekend so not anticipating any lifts till Monday. Massive caloric intake, money work and sleep is in the forecast.

 

[SkRaw85]

8/23/19
ME upper

Db arm wrestler warms:
20x15 per arm

Band pull aparts and various holds/rotations to open up shoulder girdle.

Db tri tomahawk:
25x20 per arm

45° incline bench:
*power bar*
45x stretch and warms
135x5 paused
225x2x2 paused

*switch to axel bar*
115x5 paused
205x5 paused
225x3 paused
245x2 paused

Db Williams ext:
60’sX5
70’sX5x2

30° incline Db rear delt flys:
30’sX10 palms face rear
30’sX10x2 palms down

Db alt front raise, dead stop, straight arm:
40’sX12,12,8

Db tri rollbacks:
40’sX10x2

Trap bar shrugs:
225x15x3

Incline BB snatch grip seal rows:
135x10
225x5x3

This session felt real good. Working doubles all weekend so not anticipating any lifts till Monday. Massive caloric intake, money work and sleep is in the forecast.

 

[SkRaw85]

I suspect you are documenting an excellent protocol for becoming a bench press monster. I'm looking some good bands.

I hope so. Might just be an experiMENTAL act of lunacy. Time will tell. Really focusing on beefing up deads and squats as of late. I’m pretty sure all the bands out there (Westside, elite, rogue) are of equal quality and resistances. A good little addition to the quiver.

 

[SkRaw85]

8/27/19
ME lower

Hip band warms and stretches, body squats and stretches

Pendlay rows:
157x10x2

RDL:
267x5x3 paused

Con dead, Texas bar, rogue plates:
377x5 doh, raw
443x1 hook, raw
487x1 hook, belt
553xfail. Same hook callous ripped and bar slipped. 100% would have smashed mixed grip, but I’m no hooker quitter. These callouses will be installed by god

*straps on*
520x1x3

Ssb good mornings vs black rogue bands choked:
160x10
210x7
230x5
250x4,2

Reverse hyper (glute focus):
+20lbsX20,20,15,12

Standing cable crunch:
120x25
130x13
140x8
150x7x3

 

[jswain34]

Now thats a ME session for ya right there buddy.

 

[SkRaw85]

Now thats a ME session for ya right there buddy.

Thanks, this new training split is soooo much better for, everything really lol. Fits my life schedule and gains are a rolling!

 

[MrKleen73]

Nice work, Not sure if I will ever get the hook down. I have relatively short hands, decently wide, but not much thumb coming around the bar to even hook on.

 

[SkRaw85]

Nice work, Not sure if I will ever get the hook down. I have relatively short hands, decently wide, but not much thumb coming around the bar to even hook on.

Thanks! Yeah mine is a little weird, I just hook index finger to tip of thumb then lock it in. Used to try two fingers but 1 works better, no homo lmao.

 

[MrKleen73]

Yeah, I heard some people think its not homo if it is just the tip... To each his own!

 

[SkRaw85]

8/30/19
ME upper

Red rogue pull aparts and face pulls warms

Db front/side laterals (1 each direction=1 rep):
15’sX15
20’sX9

Seated Db OHP:
20’sX10 slow warms
70’sX5
90’sX5
100’sX5

Standing Axel bar OHP:
117x5
167x5
187x2
197x1

Trap bar shrugs:
235x15
325x10,8,8 belt

Db Williams extension:
60’sX10x2

Tri rope pushdown:
120x15
140x10
150x10

Db alt hammer curl:
70’sX10x2

Completed in 45 mins

 

[Hyde]

Blazing fast

 

[SkRaw85]

9/2/19
ME lower

*box jumps, stretches, body squats warms*

Duffalo squat:
55x20
145x10
235x5
325x2
415x1
435x1

Plate loaded single leg hammy curl:
115x10 per leg
205x5
225x4

Calf raise (vary stance):
115x25,20,20

Plate load Preacher pendulum curl (strip sets), 30 sec rest):
+50x20
+40x10
+30x10
+20x10
+10x10

 

[SkRaw85]

Mini session today. Family in town and I drank a beer or two yesterday

 

[SkRaw85]

9/3/19
Dynamic upper

Banded tri push downs:
30x2

Banded straight arm lat pulls:
15x2

Db alt hammer curls:
55’sX20
45’sX20

PVC bends for lat activation

Speed bench, power bar, vary grip, 30 sec rests:
135 vs monster minis doubled and 70 lbs chains
3 speed reps for 12 sets

Db flat bench:
75’sX10
85’sX10X3

Triceps rope pushdowns:
100x15x3

Banded oblique woodcutters:
16x4

Cable upright row:
120x15x3

 

[SkRaw85]

 

[SkRaw85]

View attachment 186292

 

[SkRaw85]

Will be making minor adjustment to training next week. Both ME days will take place on mon/tues (days off from work to be able to eat and rest properly) and DE/RE days will be later in week.

 

[SkRaw85]

8/5/19
DE lower

Sled drags by handles, short fast strides:
1 plate x 70 yards x 4

Duffalo speed box squats vs purple light bands choked, 30 sec rest:
55x5
235x2x12

Sumo speed pulls vs monster minis, power bar, 20 sec rest:
225x1
315x1x10

Seated banded hammy curls, purple light bands:
20x3

SSB sumo stance arch back good mornings:
160x10x3

 

[SkRaw85]

8/5/19
DE lower

Sled drags by handles, short fast strides:
1 plate x 70 yards x 4

Duffalo speed box squats vs purple light bands choked, 30 sec rest:
55x5
235x2x12

Sumo speed pulls vs monster minis, power bar, 20 sec rest:
225x1
315x1x10

Seated banded hammy curls, purple light bands:
20x3

SSB sumo stance arch back good mornings:
160x10x3

 

[SkRaw85]

8/5/19
Continued

Reverse hyper:
20

Hang leg raise:
15x3

 

[Hyde]

That’s a big solid DE session. Bet you’re hungry after that!