SkRaw85 Training Log

SkRaw85 said:
Did some digging in to HBCD and found this Meadow’s article. Sounds like it has the same bitter taste like you’re saying. Fine by me, I’m already bitter

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First I’ve heard of HBCD.

I wonder how much more can one absorb compared with dextrose and what is the mechanism for this increase in absorption?

It sounds like something I might be able to utilise.
 
BennyMagoo79 said:
First I’ve heard of HBCD.

I wonder how much more can one absorb compared with dextrose and what is the mechanism for this increase in absorption?

It sounds like something I might be able to utilise.
Click to expand...

I told you in your log that’s how I have often done it, and I’ve posted about it many times in my log. Like, for years. Dry carb bar like rice krispy treat or Cliffbar pre, drinking HBCD intra, then acutely hit some glucose tabs if needed. I have been using Karbolyn to pretty good effect for a while now, but HBCD is king.

You can absorb a ton, because the shape and weight of the molecules help pull it rapidly through the gut around other things, and it also helps pull other things like creatine, aminos, etc along with it into the bloodstream faster. Many guys doing 100+g carb shakes intra are utilizing at least 50g of cyclic dextrin.

In your case, I would run as much dextrose as you think will be actually digestible in your workout, and use HBCD mixed in for the rest to meet your total estimated needs.
 
Hyde said:
I told you in your log that’s how I have often done it, and I’ve posted about it many times in my log. Like, for years. Dry carb bar like rice krispy treat or Cliffbar pre, drinking HBCD intra, then acutely hit some glucose tabs if needed. I have been using Karbolyn to pretty good effect for a while now, but HBCD is king.

You can absorb a ton, because the shape and weight of the molecules help pull it rapidly through the gut around other things, and it also helps pull other things like creatine, aminos, etc along with it into the bloodstream faster. Many guys doing 100+g carb shakes intra are utilizing at least 50g of cyclic dextrin.

In your case, I would run as much dextrose as you think will be actually digestible in your workout, and use HBCD mixed in for the rest to meet your total estimated needs.
Click to expand...
Interesting about the rice Krispy treat or Clif bar pre. How far in advance of the HBCD though? Again, I'm pretty much of a fasted WO person. Wake up, slam my pre, walk downstairs to the gym and then start sipping my intra concoction immediately. So I wonder if a pre-carb source would really make much of a difference given the small amount of time before hitting the weights (10-15 mins tops).
 
Hyde said:
I told you in your log that’s how I have often done it, and I’ve posted about it many times in my log. Like, for years. Dry carb bar like rice krispy treat or Cliffbar pre, drinking HBCD intra, then acutely hit some glucose tabs if needed. I have been using Karbolyn to pretty good effect for a while now, but HBCD is king.

You can absorb a ton, because the shape and weight of the molecules help pull it rapidly through the gut around other things, and it also helps pull other things like creatine, aminos, etc along with it into the bloodstream faster. Many guys doing 100+g carb shakes intra are utilizing at least 50g of cyclic dextrin.

In your case, I would run as much dextrose as you think will be actually digestible in your workout, and use HBCD mixed in for the rest to meet your total estimated needs.
Click to expand...

Sorry man, it’s like you are speaking another language to me as I’ve never seen most of these products (even HBCD appears at first search to be unavailable in Australia).
 
Segansational said:
Interesting about the rice Krispy treat or Clif bar pre. How far in advance of the HBCD though? Again, I'm pretty much of a fasted WO person. Wake up, slam my pre, walk downstairs to the gym and then start sipping my intra concoction immediately. So I wonder if a pre-carb source would really make much of a difference given the small amount of time before hitting the weights (10-15 mins tops).
Click to expand...

Could it help? Possibly. Just consider I train 2-3x as long as you, and need more daily calories due to my weight, so you do have to balance that. The more you keep training abbreviated, like around an hour, fueling is simpler. Or later in the day when you have meals ahead of it.

I would say just get the small Rice Krispie bars and eat that 5-15 min prior and see if you really notice any difference worth the calories. If you are limited on time by your schedule, probably won’t matter, but if you have time and energy to do a bit more work that would be beneficial.

BennyMagoo79 said:
Sorry man, it’s like you are speaking another language to me as I’ve never seen most of these products (even HBCD appears at first search to be unavailable in Australia).
Click to expand...

Yeah fair play on that! Highly branched cyclic dextrin is expensive too. But if you are having issues maintaining blood sugar, it’s the best option to get something through the gut that otherwise isn’t going to have much motility during training/activity.
 
2/5
W4D1
ME

Mini band:
PA’s x 20
Facepulls x 20
Press downs x 40
W holds x 10

Flat bench, giant camber bar:
70x5 PR
160x3 PR
250x3 PR
300x1 PR
320x1 PR
340x1 PR

Fuggin wobbles magoo, this movement is a fight with decent weight. Gotta go hella slow with this implement as it swings by amplifying the tiniest deviations. Definitely had more power output to go further, but not the technique for this one.
On the plus side, every lift was a PR lol. Only used this bar for skwaats and GM’s previously. Don’t think I’ll keep it in rotation for heavy singles, it’s a little finicky and I see how it could fahk you up under substantial load if bar path isn’t better than perfect.
Maybe for reps if I’m bored one day. Regardless, bench PRs were had 🤣

DB French press:
70x10
80x10x4 sets

20° incline DB press:
90’sX10
100’sX10
110’sX9

45° incline seal row, straight bar, snatch grip:
135x10
185x10
215x10

HS iso-lateral row:
+90x10
+180x10
+230x6x3 sets

Kneeling cable crunch:
140x15
170x10
180x7
190x6

Smoked and pumped. Time to feed.
 
SkRaw85 said:
2/5
W4D1
ME

Mini band:
PA’s x 20
Facepulls x 20
Press downs x 40
W holds x 10

Flat bench, giant camber bar:
70x5 PR
160x3 PR
250x3 PR
300x1 PR
320x1 PR
340x1 PR

Fuggin wobbles magoo, this movement is a fight with decent weight. Gotta go hella slow with this implement as it swings by amplifying the tiniest deviations. Definitely had more power output to go further, but not the technique for this one.
On the plus side, every lift was a PR lol. Only used this bar for skwaats and GM’s previously. Don’t think I’ll keep it in rotation for heavy singles, it’s a little finicky and I see how it could fahk you up under substantial load if bar path isn’t better than perfect.
Maybe for reps if I’m bored one day. Regardless, bench PRs were had 🤣

DB French press:
70x10
80x10x4 sets

20° incline DB press:
90’sX10
100’sX10
110’sX9

45° incline seal row, straight bar, snatch grip:
135x10
185x10
215x10

HS iso-lateral row:
+90x10
+180x10
+230x6x3 sets

Kneeling cable crunch:
140x15
170x10
180x7
190x6

Smoked and pumped. Time to feed.
Click to expand...

now that's a session, welcome back 🤘🤘
 
2/8
W4D2
RE

Mini band:
PA’s x 20
Facepulls x 15 slow, hold
Press downs x 30
W holds x 10

DB arm wrestlers:
10x10 per arm

Flat bench, straight bar:
45x10
135x5
225x20,10,6
Reps are down a few from this time last year. Gotta rebuild the fuel tank.

BB JM press:
135x8x3 sets

DB seated rear delt fly:
25’sX10
30’sX10
35’sX10

Landmine Meadows row:
90x20,15,15 per side

Plate raise to overhead:
15,10,8

DB alt cross body hammer curls:
55’sX14
 
2/9
W4D3
Lower

Mini band hip walks x 40

Bird dogs

Belt squat:
+90x10 paused
+180x10,10,10,8,8

Reverse hyper:
+90x10
+180x10
+270x10

Good girls:
250x10
265x10
280x10
295x10

Bad girls:
250x10
265x10
280x10
295x10

Light band hammy curls, seated:
25,20,20

Definitely did not hit enough water yesterday and I felt it today. Dumb dumb.
 
2/12
W5D1
ME
BW: 240

Mini band:
Single rear delt fly x 20 per arm
PAs x 20
Pressdown x 50
Snatch x 10

Floor press, paused, straight bar:
135x5
225x3
315x1
365x1
405x1 wraps
425xfail

Flat bench 10 second static hold:
455x3 sets (30 sec total)

45° incline DB press:
80’sX10
100’sX10,7

45° incline chest support DB cuban press:
15’sX10
20’sX10

Decline DB rolling tris:
45’sX10
50’sX10x2 sets

HS iso-lateral row:
102x15
192x10
242x10x2 sets

V grip cable curls:
80x15
100x12
120x10
140x8
 
SkRaw85 said:
2/12
W5D1
ME
BW: 240

Mini band:
Single rear delt fly x 20 per arm
PAs x 20
Pressdown x 50
Snatch x 10

Floor press, paused, straight bar:
135x5
225x3
315x1
365x1
405x1 wraps
425xfail

Flat bench 10 second static hold:
455x3 sets (30 sec total)

45° incline DB press:
80’sX10
100’sX10,7

45° incline chest support DB cuban press:
15’sX10
20’sX10

Decline DB rolling tris:
45’sX10
50’sX10x2 sets

HS iso-lateral row:
102x15
192x10
242x10x2 sets

V grip cable curls:
80x15
100x12
120x10
140x8
Click to expand...
That weight is flying up now.💪
 
SkRaw85 said:
Thanks! Chugging along smoothly. Floor press has always been indicative of current bench max within 5-10 lbs.
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Wow, 405 floor press?! That weight would literally crush me. Also interesting that it's close for you with Bench. Still a newer movement for me, but I'm pretty far off with floor press being much lighter so far.
 
Segansational said:
Wow, 405 floor press?! That weight would literally crush me. Also interesting that it's close for you with Bench. Still a newer movement for me, but I'm pretty far off with floor press being much lighter so far.
Click to expand...

It’s a great triceps builder!
I should clarify, paused floor press is my indicator.
 
SkRaw85 said:
It’s a great triceps builder!
I should clarify, paused floor press is my indicator.
Click to expand...

The slight pause is really important to get the starting power benefit - like a Boxsquat for the bench. If you just tap the tris, it’s only going to be a partial press, but if you let the muscle settle momentarily it really does transfer well to a comp bench!

Just came off a 3-week wave of them, & I always feel like they really brought something to the table afterwards.
 
Hyde said:
The slight pause is really important to get the starting power benefit - like a Boxsquat for the bench. If you just tap the tris, it’s only going to be a partial press, but if you let the muscle settle momentarily it really does transfer well to a comp bench!

Just came off a 3-week wave of them, & I always feel like they really brought something to the table afterwards.
Click to expand...

I’ll set it down and relax completely for 2-3 secs before pressing. Gives it a bit of a floor press/pin press combo, more accurate gauge for me personally.
Such a fun movement that you can really load up and feel secure should you fail. But failing sucks and you must pay consequences after.
 
Hyde said:
The slight pause is really important to get the starting power benefit - like a Boxsquat for the bench. If you just tap the tris, it’s only going to be a partial press, but if you let the muscle settle momentarily it really does transfer well to a comp bench!

Just came off a 3-week wave of them, & I always feel like they really brought something to the table afterwards.
Click to expand...
This is good to know. So no bouncing here, dead stop and then lift.
 
Segansational said:
This is good to know. So no bouncing here, dead stop and then lift.
Click to expand...

Correct, bouncing won’t really give you the transfer to real benching you’re after, just pumps the numbers up a bit.

Try to smash all of your tricep down onto the floor, almost pulling your elbows down momentarily before the reversal drive.
 
Hyde said:
Yeah, you don’t need to pause like that for a standard set of Floorpress reps lol. But a good ME variation to keep some weight off the bar or focus on starting strength obviously.
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I don’t rep floor press. I swapped those out for board press reps instead, I get more stimulation through board press.
I’ll do this max effort floor press variation every couple months to get an idea of where my max is. I always follow it the next week with dead press variation (starting as close to touching chest as safety bars will allow)
 
2/16
W5D2
DE

Mini band:
PAs x 20
Face pulls x 20
Press downs x 40
W holds x 16

Speed bench vs minis doubled, 30 sec max rest between sets, change grip every set:
45x10
155x3x12 sets

Feet elevated parallel inverse row vs 2 light bands:
10x3 sets

Floor deadstop tri extensions, NG bar:
80x10
130x6x4 sets

NG pull-ups:
6,6,6

Pec deck rear delt fly:
150x10
165x10x3 sets
 
First time using the NG bar for deadstop tris. That is solid gold right there. Absolutely smashed the triceps and joints felt good throughout. Normally use EZ bar but this may be the new go to
 
SkRaw85 said:
It’s a great triceps builder!
I should clarify, paused floor press is my indicator.
Click to expand...
Hyde said:
The slight pause is really important to get the starting power benefit - like a Boxsquat for the bench. If you just tap the tris, it’s only going to be a partial press, but if you let the muscle settle momentarily it really does transfer well to a comp bench!

Just came off a 3-week wave of them, & I always feel like they really brought something to the table afterwards.
Click to expand...

back in the day we used to do a lot of floor press but not from the rack so we didn't really ever go above maybe IDK, 225 ish? it was hipthrust into position so it was typically a very light weight like 135. I'd love to bring them back though with a proper rack setup.

SkRaw85 said:
I get more stimulation through board press.
Click to expand...

I have never actually run a board press, what is the main value/stimulus that you see?

do you think there is a substantial difference between legit boards vs something like the rogue benchblokz?
do you guys board press at over 100% of 1rm for singles, or do you rep out lighter?

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Dustin07 said:
back in the day we used to do a lot of floor press but not from the rack so we didn't really ever go above maybe IDK, 225 ish? it was hipthrust into position so it was typically a very light weight like 135. I'd love to bring them back though with a proper rack setup.



I have never actually run a board press, what is the main value/stimulus that you see?

do you think there is a substantial difference between legit boards vs something like the rogue benchblokz?
do you guys board press at over 100% of 1rm for singles, or do you rep out lighter?

Invalid Link Removed
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Lockout strength! Massive triceps stimulation!
 
MrKleen73 said:
Lockout strength! Massive triceps stimulation!
Click to expand...

Yeah these are the reasons for a raw lifter. I would not take 1RM on them, because it just doesn’t matter for a raw guy what you can push for a few inches one time. For that matter, I do not believe in that for shirted guys - everyone in that game knows 50 guys who lift big weights to a board, but can’t touch with (aka actually benchpress) 200lbs less than their 3-board 1RM.

For a shirted lifter, it is a measurable increment to work down to break in a poly shirt & learn to touch.

For the raw lifter, it’s a way to work a partial range to protect something vulnerable and also to shift emphasis. Like if I do 2-board with a close grip, it lets me emphasize my long head triceps while letting me handle a heavier load than touching my chest (and you never have to bench that deep of a range in comp, unless you use a very close grip at comp like a weirdo). So keeping it heavier makes it more specific. Or I can do sets of 10-15 to a 1-board, and that gets most of the range for bench-specific hypertrophy, while also protecting the pecs by avoiding the final riskiest part of the raw bench. Most pec injuries in raw powerlifting occur at the reversal from the chest level.

Benchblokz is what you want for a raw guy. Easy to bring into the gym and use alone. Shirted work you should always have a crew so someone can hold the 2x4s.
 
Dustin07 said:
back in the day we used to do a lot of floor press but not from the rack so we didn't really ever go above maybe IDK, 225 ish? it was hipthrust into position so it was typically a very light weight like 135. I'd love to bring them back though with a proper rack setup.



I have never actually run a board press, what is the main value/stimulus that you see?

do you think there is a substantial difference between legit boards vs something like the rogue benchblokz?
do you guys board press at over 100% of 1rm for singles, or do you rep out lighter?

Invalid Link Removed
Click to expand...

Board press is a great triceps sesh for me. I bought bench blocks a few years ago and haven’t gone back since lol. I used to band boards to my chest when solo training. So benchblokz are titz!
 
2/19
W6D1
ME

Mini band:
PAs x 20
Facepulls x 20
Pressdowns x 50
Snatch x 10

Flat bench dead press (touching chest start), straight bar, pinkies on rings:
45x10
135x5
225x3
315x1
365x1

Single arm cable press downs:
90x10 per arm
100x8x2 sets per arm

Lat pull downs, NG wide bar:
150x10
165x10
180x7,5,5,5

HS lat pullover:
+180x10 slow eccentric
+270x10
+310x7

Feeling last week/weekend overtime from the job today. A little gassed going in to the session so kept it within reason today.
 
Nice session!
 
Good job getting it in! This keeps that positive momentum going - the most important part of building back up is your consistency.
 
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