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SkRaw85 Training Log

Dustin07 said:
how far out are you to a peak week on this cycle? I can't remember if you have another meet on the schedule or not...
Click to expand...
Trying to pin down a meet mid January. Kinda waiting too see what opens up in the next month or so meet-wise. Just simmering in the crock pot for now.
 
SkRaw85 said:
9/17

W2D1



DB McLeod flys:

35sX10



Bench:

135x5

225x5

315x3

355x5

370x3x6 sets



3-board amrap:

390x7 (hit the rack on second rep and burned some gas, definitely had 8-9 in me otherwise)



Mid mag pulldowns:

160x8x5 sets



DB seal row:

100sX8x3 sets



Single arm paused DB press:

80x10x3 sets per arm

85sX10 per arm



DB circuit (upright rows, hammer curls, skullies):

45sX10x3 sets
Click to expand...
Some really solid bench numbers up in here!
 
9/21

W2D2



Strict OHP:

135x5

185x3

230x5

240x3x6 sets



Deadbug widegrip bench:

135x6

225x6

290x6x4 sets



Mag ultra wide low row:

260x8x5 sets



OH tri extensions:

145x10x4 sets



EZ reverse curl:

80x10x4 sets



EZ upright row:

110x8x4 sets



Strict DB rear delt fly:

20sX10x4 sets
 
IMG_2180.webp

Scored some decent preseason tix and took the fam out for hockey night. Hit up NADC burger, damn I should have taken a picture of that quad lol, first time trying that place and absolute fire!
 
SkRaw85 said:
Strict OHP:

135x5

185x3

230x5

240x3x6 sets
Click to expand...

at some point I'd rather not stroke your ego and would prefer to tell you to get off your lazy ass and do something productive but dude I maybe have known like 1 or 2 people IRL that could strict OHP 240lbs for a single lol.
 
Dustin07 said:
at some point I'd rather not stroke your ego and would prefer to tell you to get off your lazy ass and do something productive but dude I maybe have known like 1 or 2 people IRL that could strict OHP 240lbs for a single lol.
Click to expand...
I know, and to think that was one of his working sets.💪
 
Dustin07 said:
at some point I'd rather not stroke your ego and would prefer to tell you to get off your lazy ass and do something productive but dude I maybe have known like 1 or 2 people IRL that could strict OHP 240lbs for a single lol.
Click to expand...
Haha thanks, 3 plate OHP coming in January 😈
 
9/24

W3D1



McLeod fly:

35sX10



Bench:

135x8

225x5

315x3

365x1

390x7 amrap



3-board amrap:

405x8



Mid mag pulldowns:

160x6

180x6

200x6x3 sets



DB seal row:

120sX6x3 sets



Single arm paused DB press:

90x8x4 sets per side

95x8 per side



DB circuit (upright rows, hammer curls, skullies):

45sX10x3 sets
 
SkRaw85 said:
9/24

W3D1



McLeod fly:

35sX10



Bench:

135x8

225x5

315x3

365x1

390x7 amrap



3-board amrap:

405x8



Mid mag pulldowns:

160x6

180x6

200x6x3 sets



DB seal row:

120sX6x3 sets



Single arm paused DB press:

90x8x4 sets per side

95x8 per side



DB circuit (upright rows, hammer curls, skullies):

45sX10x3 sets
Click to expand...
Man, 390 for 7…. looks like you and Hyde both are ramping up the weight.💪😎👍
 
SkRaw85 said:
Also, treated myself to a new set of irons today. @Dustin07 would be proud
Click to expand...
dude when I got my first set of "new" clubs back in I think 2020 it was wild. going from second hand graphite to new stiff steel shafts my disperson (right to left of target) cut in half and my 7 iron went from like 145/150 yards to avg 175 yards lol. summer time yardages are so different than winter time yardages out here. in WA my 5i is like a 185-195 club most of the year but if I can play in Arizona its 225 all day lol
 
I’ve only ever benched 390, 396, and 405 each as singles, on different days. 390x7 is wild for me to think about.
 
Dustin07 said:
dude when I got my first set of "new" clubs back in I think 2020 it was wild. going from second hand graphite to new stiff steel shafts my disperson (right to left of target) cut in half and my 7 iron went from like 145/150 yards to avg 175 yards lol. summer time yardages are so different than winter time yardages out here. in WA my 5i is like a 185-195 club most of the year but if I can play in Arizona its 225 all day lol
Click to expand...
Hell yeah I’m stoked for this exact reason! Went with the Callaway Elyte X with Project X red steel (xtra stiff) shafts. I needed heavier, most irons I swing feels like I’m swinging a McDonald’s straw and I look like donkey Kong. These should do the trick 😈
 
Hyde said:
I’ve only ever benched 390, 396, and 405 each as singles, on different days. 390x7 is wild for me to think about.
Click to expand...
It’s easy, just stop deadlifting 🤣.
But in all seriousness, There has been more discipline applied to my training, recovery, and nutrition this past year than I have ever put forth before. I’ve always trained hard, but not always wise about it. We have reached a happy medium.
 
SkRaw85 said:
Hell yeah I’m stoked for this exact reason! Went with the Callaway Elyte X with Project X red steel (xtra stiff) shafts. I needed heavier, most irons I swing feels like I’m swinging a McDonald’s straw and I look like donkey Kong. These should do the trick 😈
Click to expand...
it will blow your mind when you feel that x-stiff shaft flex in your backswing and you find yourself with guys swinging regular flex who don't notice a flex in it, lol. after like 1000 shots at the range I finally get dialed in to feel that coil on the back swing, its wild. especially on hot days I feel like my x stiff shafts are gonna snap in half on a backswing that feels slow to me 😂

I can definitely say my golf game is better on a cut than a bulk but the other day we were hitting the top tracer app stall at the range and my buddy is just spouting off random cues. he goes "squeeze those titties together!" and even though he was half joking I was like... damn, genius. If I can do anything its make my pecs dance on command. squeezing em ol chesticles together in the setup and swing gave me some dynamite shots 😂😂
 
Dustin07 said:
it will blow your mind when you feel that x-stiff shaft flex in your backswing and you find yourself with guys swinging regular flex who don't notice a flex in it, lol. after like 1000 shots at the range I finally get dialed in to feel that coil on the back swing, its wild. especially on hot days I feel like my x stiff shafts are gonna snap in half on a backswing that feels slow to me 😂

I can definitely say my golf game is better on a cut than a bulk but the other day we were hitting the top tracer app stall at the range and my buddy is just spouting off random cues. he goes "squeeze those titties together!" and even though he was half joking I was like... damn, genius. If I can do anything its make my pecs dance on command. squeezing em ol chesticles together in the setup and swing gave me some dynamite
Click to expand...
IMG_2556.webp
 
SkRaw85 said:
It’s easy, just stop deadlifting 🤣.
But in all seriousness, There has been more discipline applied to my training, recovery, and nutrition this past year than I have ever put forth before. I’ve always trained hard, but not always wise about it. We have reached a happy medium.
Click to expand...
It really does make a huge difference when you consistently put dedicated effort into recovery/nutrition.

People want so badly to believe working harder in the gym is the answer. News flash: everyone who loves training works hard. Certainly enough of them to make it obvious that lifting harder isn’t the answer.

It’s going to bed on a schedule, nutrition (both what you consume AND what you don’t), optimizing sleep, keeping from getting too bound up, staying active enough, and also doing enough of the right stuff in training while avoiding things that are mainly just risky or taxing. Training what needs brought up, not necessarily whatever you’d prefer.
 
9/30

W3D3



Strict OHP:

135x5

185x3

225x3

250x8 amrap



Deadbug wide grip bench:

225x6

275x6

305x6x4 sets



Mag ultra wide low row:

260x6

280x6x4 sets



OH tri extensions:

145x10x4 sets



EZ reverse curl:

90x10x4 sets



EZ upright row:

130x6x5 sets



DB strict rear delt fly:

25sX8x4 sets

Feels like I walked through hell this past 6 day stretch. Got sick af the day I did my bench amrap, worked every day because humans are useless and I had to pick up their slack, had to fire someone close to me because he showed up to work so drunk he couldn’t talk/walk (he has been on thin ice for far too long now, time to learn to swim). Honestly amazed I got 8 reps today considering I can’t breathe and lost 5 lbs. guess we are cutting! 🤣
Keep the dream alive gents.
 
Killer session for being under the weather! It always amazes me how across the board some folks have to pick up all the slack for the ones who won’t do jack!
 
SkRaw85 said:
9/30

W3D3



Strict OHP:

135x5

185x3

225x3

250x8 amrap



Deadbug wide grip bench:

225x6

275x6

305x6x4 sets



Mag ultra wide low row:

260x6

280x6x4 sets



OH tri extensions:

145x10x4 sets



EZ reverse curl:

90x10x4 sets



EZ upright row:

130x6x5 sets



DB strict rear delt fly:

25sX8x4 sets

Feels like I walked through hell this past 6 day stretch. Got sick af the day I did my bench amrap, worked every day because humans are useless and I had to pick up their slack, had to fire someone close to me because he showed up to work so drunk he couldn’t talk/walk (he has been on thin ice for far too long now, time to learn to swim). Honestly amazed I got 8 reps today considering I can’t breathe and lost 5 lbs. guess we are cutting! 🤣
Keep the dream alive gents.
Click to expand...
Impressive OHP 250x8, especially considering you were sick.💪
 
SkRaw85 said:
Got sick af the day I did my bench amrap, worked every day because humans are useless and I had to pick up their slack, had to fire someone close to me because he showed up to work so drunk he couldn’t talk/walk (he has been on thin ice for far too long now, time to learn to swim).
Click to expand...
I get it! my wife hired 2 people last week and one of them even showed up for day 1 of work! #winning.
I loathe interviews. Inevitably if I get 100 resumes, 10 are almost interesting. 4 might respond to the interview invite, 2 will show up for the interview, 0 I want to hire.
 
Dustin07 said:
I get it! my wife hired 2 people last week and one of them even showed up for day 1 of work! #winning.
I loathe interviews. Inevitably if I get 100 resumes, 10 are almost interesting. 4 might respond to the interview invite, 2 will show up for the interview, 0 I want to hire.
Click to expand...
And it’s interesting what some people will put on a resume.😂
 
There’s a lot of people who just suck. For one reason or another they can’t or won’t get it together and can’t be much help. So there’s strong inevitably must carry the weak.

I used to work with a guy who always said, “Remember, the world needs ditch-diggers too.”
 
gphagan1 said:
And it’s interesting what some people will put on a resume.😂
Click to expand...
we had a gal who mid interview explained her reason for moving to WA from Tennessee was that "she had to get away from all the stupid rednecks". my buddy and I who were interviewing her just look at each other and gave her a "thank you for your time, we'll let you know", then we went out back to take a leak and shoot some guns at beer bottles.

Hyde said:
There’s a lot of people who just suck. For one reason or another they can’t or won’t get it together and can’t be much help. So there’s strong inevitably must carry the weak.

I used to work with a guy who always said, “Remember, the world needs ditch-diggers too.”
Click to expand...

"I know someone who" totalled their car 3 times in 6 months, somehow managed not to get fired despite all the missed work that caused, then finally took out a telephone pole on her way to work one morning and that ended up being the end of that (no she didn't die, just ran out of cars).
 
Dustin07 said:
we had a gal who mid interview explained her reason for moving to WA from Tennessee was that "she had to get away from all the stupid rednecks". my buddy and I who were interviewing her just look at each other and gave her a "thank you for your time, we'll let you know", then we went out back to take a leak and shoot some guns at beer bottles.



"I know someone who" totalled their car 3 times in 6 months, somehow managed not to get fired despite all the missed work that caused, then finally took out a telephone pole on her way to work one morning and that ended up being the end of that (no she didn't die, just ran out of cars).
Click to expand...
I was laughing when I read that, while I was shooting at beer bottles in the front yard.
We bought our land and moved here 15 years ago, from our previous house, that was about 25 miles closer to Atlanta. We loved the property and that most of our neighbors were farmers, but we were still close enough to the city to enjoy that as well. Anyway, we knew we were in the country when in the first week one of the neighbors knocked on the door and asked me if I had seen his 2000 lbs Black Angus Bull, that had got out of his pasture the night before….that’s when you know you are in the country.😂
 
ahahaha yeah that reminds me of growing up.

Mom: hey guys, Fred says the Brahman bull got out again so be careful if you're going duck hunting in the back fields today.

Us: <intentionally antagonizing the cows to make them chase us>

honestly the geese were worse than the cows, those things would not give up the chase and would bite 😂
 
Hyde said:
There’s a lot of people who just suck. For one reason or another they can’t or won’t get it together and can’t be much help. So there’s strong inevitably must carry the weak.

I used to work with a guy who always said, “Remember, the world needs ditch-diggers too.”
Click to expand...
Pretty sure the ditch diggers in 2025 wouldn’t even do that! They’d just grab a 5gallon bucket to sit on and stare at their phone until their shift is “done”. It’s surreal anymore.
 
10/3
Deload
W4D1



Bench:

135x5

225x5

325x3x5 sets



3-board bench:

365x3x3 sets



Mid mag pulldowns:

180x8x3 sets



DB seal row:

120sX8x2 sets



Single arm DB press:

90x10x3 sets per side



DB circuit (upright rows, hammer curls, skullies):

40sX8x3 sets
 
10/6
Deload
W4D2



McLeod flys:

35sX10



SOH:

135x5

185x3

215x3x5 sets



Deadbug widegrip bench:

135x5

225x5

265x5x4 sets



Mag ultra wide low row:

260x8x2 sets

280x8



OH tri extensions:

145x8

160x8



EZ reverse curls:

100x8x2 sets



EZ upright rows:

130x8x3 sets



DB strict reverse fly:

20sX12x2 sets
 
10/9

W1D1



Bench:

135x5

225x5

315x3

350x3

375x2x8 sets



3-board amrap:

410x7



NG mid mag pulldowns:

140x8

160x8x4 sets



DB seal row:

120sX8x3 sets



DB floor press:

80sX10x3 sets



DB circuit (upright rows, hammer curls, skullies):

45sX8x3 sets
 
10/12

W1D2



SOH:

135x3

185x3

230x3

245x2x8 sets



Deadbug 2-board bench:

135x5

225x5

305x5x4 sets



CG low row:

220x8

240x8

260x8x3 sets



Rope pressdowns:

145x8x4 sets



Rope hammer curls:

145x8

160x8

175x8

190x8



Seated DB OHP:

65sX8

70sX8x2 sets



DB strict reverse fly:

15sX10x4 sets
 
10/15

W2D1



Bench:

135x5

225x5

315x3

385x3

405x2x6 sets



3-board amrap:

420x5



NG mid mag pulldowns:

160x6

180x6x4 sets



DB seal row:

120sX6x3 sets



DB floor press vs mini band:

50sX8

70sX8x2 sets

80sX8



DB circuit (upright rows, hammer curls, skullies):

45sX8x3 sets
 
Strong numbers, especially finishing with 405 for 6 sets of 2. When my right shoulder gets back to feeling better I need to add that DB circuit (upright rows, hammer curls, skullies) in periodically. I’ve always liked doing supersets with skullies and some type of curl, and upright rows would make for a good giant set.😎👍
 
10/18

W2D2



Strict OHP:

135x5

185x3

225x2

250x3

260x2x6 sets



Deadbug 2-board bench:

225x5

315x5x4 sets



CG low row:

260x6x2 sets

280x6x2 sets



Rope pressdowns:

145x8

160x8x3 sets



Rope hammer curls:

145x8

160x8x3 sets



Seated DB OHP:

75sX6x4 sets



DB strict reverse fly:

20sX8x4 sets
 
Good to see you still crushing it!
 
10/22

W3D1



McLeod fly:

40sX10



Bench, pause first rep:

135x5

225x5

315x2

365x2

420x4 amrap



3-board amrap:

440x5



NG mid mag pulldowns:

180x5

200x5x4 sets



DB seal row:

120sX5x3 sets



DB paused floor press vs mini band:

80sX6

85sX6

90sX6

95sX6

100sX6



DB circuit (upright rows, hammer curls, skullies):

50sX8x1 set

55sX8x2 sets
 
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