SkRaw85 Training Log

SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
7/24

10lb plate lat raise:
20x2 sets

Power bar Z press, Indian style, oh wait it’s guardian style now my bad:
45x10
85x10x3 sets
135x8,5

Kaddilac kurls, 1 min rest between sets:
85x10 wide
85x10 mid
85x10 close
65x10 wide
65x10 mid
45x10 wide
45x10 mid
Abandoned the close grip after the first set. Does not feel well with my anatomy. I have strange prehistoric benching arms/wrists. Other 2 setups felt amazing. Wide grip engages lats as an added bonus.

Hanging leg raise:
10x3
Found first con of this power rack, grip on pull-up bar is pretty awful. Going to wrap some grip tape around it in the near future.
 
Hyde

Hyde

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • Best Answer
  • First Up Vote
“Guardian style”

Yeah a little tape on the bar is great to help absorb sweat too when you are working hard, can’t lose.

Never heard their music but that’s a great song title lol
 
jinxie

jinxie

Well-known member
Awards
2
  • Established
  • RockStar
Looks like you’re putting that bar to good use!

Here’s the tape I used to wrap the middle of my barbells that don’t have center knurling. Also plan to wrap pull-up and lat pull down bars. Works well.

(3 Pack) Black Athletic Tape - 45ft Per Roll - No Sticky Residue & Easy to Tear - for Sports Athletes & Crossfit Trainers as First Aid Injury Wrap: Fingers Ankles Wrist - 1.5 Inch x 15 Yards per Roll https://www.amazon.com/dp/B0771MZY1J/ref=cm_sw_r_cp_api_glt_fabc_2Q2RN62R3T2ZW5XH18AY?_encoding=UTF8&psc=1
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
7/28

Monster pull aparts x 20
Monster face pulls x 20
Monster press downs x 30

Kaddilac reverse grip bench:
45x30 (10 per grip fo feel out)
135x10 wide
135x10 mid
135x10 close
175x10 wide
175x10 mid
175x10 close
225x6,7,5 wide

Kaddy kurls, mid grip:
85x15
65x15
45x15

DB Williams extensions:
40’sX20x2

Light band press downs:
20x3 sets
 
jinxie

jinxie

Well-known member
Awards
2
  • Established
  • RockStar
7/28

Monster pull aparts x 20
Monster face pulls x 20
Monster press downs x 30

Kaddilac reverse grip bench:
45x30 (10 per grip fo feel out)
135x10 wide
135x10 mid
135x10 close
175x10 wide
175x10 mid
175x10 close
225x6,7,5 wide

Kaddy kurls, mid grip:
85x15
65x15
45x15

DB Williams extensions:
40’sX20x2

Light band press downs:
20x3 sets
Nice work — you just need one bar now!

I just reincorporated reverse grip benching — love it. Proven to work upper chest better than incline.
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Nice work — you just need one bar now!

I just reincorporated reverse grip benching — love it. Proven to work upper chest better than incline.
Agreed! Used to incorporate tons of reverse bench when I had a spotter. My one concern is unracking/racking solo when a healthy load is on the bar, again my wrists are weird.

I will say, with the kaddilac bar there is no issue with this and I got a much deeper pec stimulation. Titty pump puke vibes. Feels fukking amazing! Honestly just go buy this bar today.
 
jinxie

jinxie

Well-known member
Awards
2
  • Established
  • RockStar
Agreed! Used to incorporate tons of reverse bench when I had a spotter. My one concern is unracking/racking solo when a healthy load is on the bar, again my wrists are weird.

I will say, with the kaddilac bar there is no issue with this and I got a much deeper pec stimulation. Titty pump puke vibes. Feels fukking amazing! Honestly just go buy this bar today.
Sounds amazing. Saving up and trying to figure out where to put it! I already have 2-20kg bars, a 15kg bar, a regular hex bar, a mega hex bar, and an ez curl bar all in a 10x10 ft. gym, lol.
 
Hyde

Hyde

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • Best Answer
  • First Up Vote
Agreed! Used to incorporate tons of reverse bench when I had a spotter. My one concern is unracking/racking solo when a healthy load is on the bar, again my wrists are weird.

I will say, with the kaddilac bar there is no issue with this and I got a much deeper pec stimulation. Titty pump puke vibes. Feels fukking amazing! Honestly just go buy this bar today.
It is 7% off currently. The 72-year-old CEO hit a WR masters total so they’re having a sale on that and the Duffalo Bar since they’re his primary training tools.

He benched 308 & pulled 501, and squat like 430 or something double bodyweight. Pretty legit for 70 decades!
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
It is 7% off currently. The 72-year-old CEO hit a WR masters total so they’re having a sale on that and the Duffalo Bar since they’re his primary training tools.

He benched 308 & pulled 501, and squat like 430 or something double bodyweight. Pretty legit for 70 decades!
Rudy lives what he preaches. I want this at that age…. At least!
 
MrKleen73

MrKleen73

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • Best Answer
  • First Up Vote
I have the same issue with reverse benching. I can perform them but racking and unracking with anything substantial enough to work with is pretty umuch undoable. At least safely anyway, so I only do them when I have someone to assist, and even then it has been forever since I did them due to their awkwardness.
 
Hyde

Hyde

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • Best Answer
  • First Up Vote
I have the same issue with reverse benching. I can perform them but racking and unracking with anything substantial enough to work with is pretty umuch undoable. At least safely anyway, so I only do them when I have someone to assist, and even then it has been forever since I did them due to their awkwardness.
Definitely - you MUST work in a power cage with pins set in case you drop it. A spotter can’t react that fast to a dropped bar. I finally got spotter arms for my yoke and it was so great to lift without a care!
 
MrKleen73

MrKleen73

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • Best Answer
  • First Up Vote
Definitely - you MUST work in a power cage with pins set in case you drop it. A spotter can’t react that fast to a dropped bar. I finally got spotter arms for my yoke and it was so great to lift without a care!
I guess you just get the pins as close as possible to the chest and give it hell eh? I might have to check them out to see how they feel on my RC. A new angle to press from would be awesome!
 
Hyde

Hyde

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • Best Answer
  • First Up Vote
I guess you just get the pins as close as possible to the chest and give it hell eh? I might have to check them out to see how they feel on my RC. A new angle to press from would be awesome!
I always lift with a mild arch so I can retract my scapulae to protect my rotators and bench properly. I set the pins just under where the bar meets my chest, so when I bench I lower to my sternum but if I flatten out at all it would hit the pins. If you drop it you will still take the initial hit, & you could crack a rib, but you won’t break your spine or absorb all of the blow.

Or you can simply press from pins if going heavier - this is safer - it’s just a little harder on the pecs allegedly and isn’t really conducive to rep work. This is also the most likely option if you don’t have tight hole spacing in your rack and can’t shim under your bench to dial in a height.
 
jinxie

jinxie

Well-known member
Awards
2
  • Established
  • RockStar
I guess you just get the pins as close as possible to the chest and give it hell eh? I might have to check them out to see how they feel on my RC. A new angle to press from would be awesome!
Dude, I’ve had a slew of shoulder surgeries and mine are a mess. I have no issues with wide reverse-grip bench, none whatsoever. Def give it a try.

I set my j hooks high and the pins are at chest level.

Good luck.
 
MrKleen73

MrKleen73

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • Best Answer
  • First Up Vote
I always lift with a mild arch so I can retract my scapulae to protect my rotators and bench properly. I set the pins just under where the bar meets my chest, so when I bench I lower to my sternum but if I flatten out at all it would hit the pins. If you drop it you will still take the initial hit, & you could crack a rib, but you won’t break your spine or absorb all of the blow.

Or you can simply press from pins if going heavier - this is safer - it’s just a little harder on the pecs allegedly and isn’t really conducive to rep work. This is also the most likely option if you don’t have tight hole spacing in your rack and can’t shim under your bench to dial in a height.
Yeah, I have an old Weider power rack so the hole spacing leaves something to be desired. I think they are like 3-4 inches apart. I have thought about drilling a few new holes in between a few in the bench and squat height ranges.
Dude, I’ve had a slew of shoulder surgeries and mine are a mess. I have no issues with wide reverse-grip bench, none whatsoever. Def give it a try.

I set my j hooks high and the pins are at chest level.

Good luck.
Yeah that is what I am hoping for. Currently have torn Subscap, torn labrum, and partially subluxed biceps tendon so it has definitely been a challenge finding good pressing movements that don't aggravate it. I bought a football bar in an effort to get around it and I can't even use the thing.
 
jinxie

jinxie

Well-known member
Awards
2
  • Established
  • RockStar
Yeah that is what I am hoping for. Currently have torn Subscap, torn labrum, and partially subluxed biceps tendon so it has definitely been a challenge finding good pressing movements that don't aggravate it. I bought a football bar in an effort to get around it and I can't even use the thing.
Yikes, that’s rough. I’d still give it a try. I’ve been able to do reverse-grip bench when I couldn’t endure any other kind of benching because of the shoulder rotation. I sure hope it works for you. Do you plan on getting the shoulder repaired?
 
MrKleen73

MrKleen73

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • Best Answer
  • First Up Vote
Yikes, that’s rough. I’d still give it a try. I’ve been able to do reverse-grip bench when I couldn’t endure any other kind of benching because of the shoulder rotation. I sure hope it works for you. Do you plan on getting the shoulder repaired?
Some day yes, but I want to get myself back in shape first then be at a point to maintain during recovery. See how far I can rehab it and go from there but I doubt it will heal enough to satisfy me even though it is improving.
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Took a big hit a week and a half ago. 8’ down to concrete and area between scaps took it all. Have not trained since and dropping all compounds, save trt dose. Megadosing cissus and began MK-677 to alleviate/heal. At doctors now getting thoracic X-rays and going from there. Helluva week.
 
Dustin07

Dustin07

Well-known member
Awards
3
  • Established
  • RockStar
  • First Up Vote
Took a big hit a week and a half ago. 8’ down to concrete and area between scaps took it all. Have not trained since and dropping all compounds, save trt dose. Megadosing cissus and began MK-677 to alleviate/heal. At doctors now getting thoracic X-rays and going from there. Helluva week.
WTF dude 8ft?? how did that happen?
 
jinxie

jinxie

Well-known member
Awards
2
  • Established
  • RockStar
Took a big hit a week and a half ago. 8’ down to concrete and area between scaps took it all. Have not trained since and dropping all compounds, save trt dose. Megadosing cissus and began MK-677 to alleviate/heal. At doctors now getting thoracic X-rays and going from there. Helluva week.
**** man, sorry to hear this. What exactly happened. Godspeed.
 
Hyde

Hyde

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • Best Answer
  • First Up Vote
Sorry to hear this - praying for the best for you & quick recovery.

If you know you are going to not be able to train for a while then definitely drop it all, but if it’s only going to be taking it easy for 1-3 weeks, you might consider to keep going with the test and EQ since levels are already spooled up. Then just add the fast stuff back in when you are ready to rock. Just an idea, mainly due to the EQ. It’s going to take about a month for levels to appreciably clear out on that.
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
WTF dude 8ft?? how did that happen?
Nothing cool, as always lol. Was helping a friend maneuver a few items, 2 piece ladder came apart, I went down hard. I haven’t taken a hit like that in a looong time, if ever. I got chills thinking about it a week later.
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
I did luck out. X-rays back and analyzed, no spinal fractures or damage (my biggest fear), I’ll go back in a few weeks if pain persists. But without a CT or MRI she thinks thoracic muscle strains/tears around the area. I feel like the damn tin man. My favorite lifts off the table for the time being, maybe bicep build and calf machine time lol.
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Sorry to hear this - praying for the best for you & quick recovery.

If you know you are going to not be able to train for a while then definitely drop it all, but if it’s only going to be taking it easy for 1-3 weeks, you might consider to keep going with the test and EQ since levels are already spooled up. Then just add the fast stuff back in when you are ready to rock. Just an idea, mainly due to the EQ. It’s going to take about a month for levels to appreciably clear out on that.
Very valid point. Took my last regularly planned dose Monday (pinning e3d) and plan was to drop down tomorrow. I am running quite a conservative cycle this time and no orals. Test, EQ, NPP. Honestly the NPP would probably help and you make a good point on the EQ longevity. I’ll keep it in place for now, for piana bicep regimen.
 
jinxie

jinxie

Well-known member
Awards
2
  • Established
  • RockStar
I did luck out. X-rays back and analyzed, no spinal fractures or damage (my biggest fear), I’ll go back in a few weeks if pain persists. But without a CT or MRI she thinks thoracic muscle strains/tears around the area. I feel like the damn tin man. My favorite lifts off the table for the time being, maybe bicep build and calf machine time lol.
That’s a huge relief at least! Hoping for the best, including quick pain remission.
 
BennyMagoo79

BennyMagoo79

Well-known member
Awards
4
  • Established
  • First Up Vote
  • RockStar
  • Best Answer
Ouch!

I fell off a second storey roof when I was an apprentice and landed flat on my back, legs in the air. Same thing: sore as hell for a couple weeks but nothing damaged. Bit my tounge pretty bad too lol.

You'll be right soon mate!
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
feeling any better today?
Lethargic. Popped muscle relaxers last night for some much needed uninterrupted sleep. Today I called in and just took naps. My body is speaking to me.
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Ouch!

I fell off a second storey roof when I was an apprentice and landed flat on my back, legs in the air. Same thing: sore as hell for a couple weeks but nothing damaged. Bit my tounge pretty bad too lol.

You'll be right soon mate!
That’s a great height! Lucky man. I bit the tip of my tongue too. Annoying as all hell for a week and had a purple bruise. Time for another re-rebuild soon lol
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Side note, I did buy 3 bottles of Triton right before this incident. That’s something to look forward to as well. Bicep application before bicep pump destruction.
 
MrKleen73

MrKleen73

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • Best Answer
  • First Up Vote
I did luck out. X-rays back and analyzed, no spinal fractures or damage (my biggest fear), I’ll go back in a few weeks if pain persists. But without a CT or MRI she thinks thoracic muscle strains/tears around the area. I feel like the damn tin man. My favorite lifts off the table for the time being, maybe bicep build and calf machine time lol.
Hoping you don't have any tears!!! Luckily you are a beast and had a **** ton of muscle back there to cushion your spine. Hopefully you will recover quickly.

I am still right there on the Tin Man feeling with you. Trying to get back into the big 3 has been a humble struggle but at least I am enjoying some progress just have to avoid getting ahead of my recovery ability. Hardest part to keep in mind when on the comeback trail.
 
Whisky

Whisky

Well-known member
Awards
4
  • Established
  • First Up Vote
  • RockStar
  • Best Answer
I did luck out. X-rays back and analyzed, no spinal fractures or damage (my biggest fear), I’ll go back in a few weeks if pain persists. But without a CT or MRI she thinks thoracic muscle strains/tears around the area. I feel like the damn tin man. My favorite lifts off the table for the time being, maybe bicep build and calf machine time lol.
sorry to see the injury bro but glad it’s not worse…..and what an excuse to focus on the guns 👌💪
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Hoping you don't have any tears!!! Luckily you are a beast and had a **** ton of muscle back there to cushion your spine. Hopefully you will recover quickly.

I am still right there on the Tin Man feeling with you. Trying to get back into the big 3 has been a humble struggle but at least I am enjoying some progress just have to avoid getting ahead of my recovery ability. Hardest part to keep in mind when on the comeback trail.
Looks like we both have had to drastically adapt the past few months. Take me back to COVID 2020, I was primed like a muthafukka hitting PR’s while most others ate Doritos and got fat lol. Such is life I guess.
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
8/6
CG kaddy kurls, cautiously slow and controlled movement:
45(bar weight)x30x4 sets

Monster mini tricep press downs:
50x6 sets

Single DB hammer curls:
20x20x2 sets per arm

First “workout” in 2 weeks since incident. Approached prudently to see what I can get away with. Applied 1 ml of Triton pwo because I just had to. Didn’t push the envelope as I don’t have a ton of muscle groups to rotate through the week and don’t believe I’m ready to incorporate reverse hypers (even w/o plates) quite yet. Tis a gentle process, and I truly hate it.
 
Hyde

Hyde

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • Best Answer
  • First Up Vote
Looks like we both have had to drastically adapt the past few months. Take me back to COVID 2020, I was primed like a muthafukka hitting PR’s while most others ate Doritos and got fat lol. Such is life I guess.
To be fair, I actually intentionally got fat AND set PRs…I have never been so sick of eating in all my life as then
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
8/7
10 lb plate lateral raise:
20x2 sets per arm

DB arm wrestlers:
20x18 per arm

10lb plate front raise:
20 per arm palm down
20 per arm NG
20 per arm underhand

Kaddilac bench reverse grip:
45x20,30,30 CG
45x20,30,30 mid

Standing calf raise w/45lb plate:
100

Concentration curl:
20x20 per arm

IMG_7361.JPG
 
jinxie

jinxie

Well-known member
Awards
2
  • Established
  • RockStar
Way to stay in the game! You’re the man.
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
8/10

NG pull-ups:
Hahaha nope. I knew it wouldn’t move but had to confirm. Next time pussy……..

Seated DB hammer curls, strict:
40’sX15x2 fat gripz
40’sX15x2

Purple light bands tricep push downs:
40,40,30,35,35

Going to golds next time for machine work on legs.
 
wfreiling

wfreiling

Well-known member
Awards
4
  • Established
  • First Up Vote
  • RockStar
  • Best Answer
I think you should get one. You are on a good roll. Never walk away when you’re on a heater.
I think my wife might disagree. I’m holding off a while spending anymore money on the gym. I have more than what I need and money can be better spent on the other 2 floors of the house haha.
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
I think my wife might disagree. I’m holding off a while spending anymore money on the gym. I have more than what I need and money can be better spent on the other 2 floors of the house haha.
Tell her: “just one more…..”



(I’ve used this line repetitively over the years for fun items)
 

Similar threads


Top