SkRaw85 Training Log

SkRaw85

SkRaw85

Legend
1/3/18

Chest and tris

Flat bench barbell:
135x12 (close grip) warmup
135x10 (reverse grip) warmup
225x10x2 reg grip
315x3x3
225x8 close grip
225x10 wide grip
135x8 close grip

Dumbbell French press:
80x10x3
90x10x2
100x8x1

Tricep rope pulldowns:
90x10
100x10
110x6

Flat bench dumbbell:
110x12 crush grip
120x13 crush grip
130x10 crush grip

70x10 one hand press
80x10 one hand press
90x7 one hand press

60x10x3 dumbbell flys

Ended with machine pec flys.
200x10x2
200x5 (3 second isometric hold at peak of movement)
 
1/4/18

Deadlift assistance work and back

RDL 225x10x2 warmup

Barbell deficit paused deadlift (3 second count)
225x10
245x10
265x8

Trap bar deads
315x10
365x8
405x5x2

Wide grip lat pull down
120x15
140x15
150x10x2

One arm dumbbell row
100x10
110x10
100x6
 
1/5/18

Shoulders and traps

Seated barbell behind the neck OHP:

95x15x2 warmup

135x10x2

155x8

Seated barbell military press:

135x10

155x10

185x6

Dumbbell OHP:

140x8

160x8

Dumbbell alternating shrug:

140x20 warmup

200x20

240x14x2

Dumbbell Ahrens press:

60x10x3

Dumbbell front raise:

80x12

60x14
 
1/8/18

Chest, abs and bis

Incline barbell bench:

135x12
Superset: incline hammer curl 60x20

185x12
Superset: incline hammer curl 60x20

225x6
Superset: incline hammer curl 60x20

235x4
Superset: incline hammer curl 60x12

155x8

135xx8

Dumbbell alternating hammer curls:

100x14

80x14

70x14

Kneeling rope crunch:
150x30x3

Alternating oblique rope crunch:
150x30x3



Decline barbell bench:

185x15

235x10

285x4

235x6

135x8 (illegal wide grip)

Fat bar preacher/Scott curls:

80x8

60x8

40x10x2 (fat bar reverse curls)

High pulley machine curl:

60x12 (each arm)

60x9

50x10
 
1/9/18

Legs

High bar squat:

135x15 warm

225x10 warm

315x8

365x4

315x6

275x6 (2 second pause in hole)

225x8 (2 second pause in hole)

Glute bridge:

135x12 (2 second pause)

225x10 (2 second pause)

315x10

Machine Sissy hack squat:

150x10

240x10

150x8

Machine calf raise:

110x13 slow tempo

155x10

200x6x2

Machine hip abduction:

130x15

150x10

170x10

Machine hip adduction:

130x15

150x10

170x8
 
1/11/18

Shoulders/traps/back

Slept like ****, so did what I could

Warmups blah blah

Dumbbell seated OHP:

140x12
140x10
150x10

Barbell behind the neck seated OHP:

135x10
135x8
135x6

Dumbbell alternating shrug:

140x20x2
200x20x2

Ahrens press:

60x10
50x10

Bent over barbell row:

135x12x3
225x8

Meadows row:

90x10x2 (per side)

T bar row:

180x12
225x10
225x8
180x10
 
1/12/18

Chest tris

Flat barbell bench:

135x10 (close grip)
225x10
315x3
275x5
225x10
185x8 close grip
135x10 close grip
135x8 illegal wide, slow, no lock

Decline crunch varying tempo: 30x3

Dumbbell French press:

75x12
90x10x2
75x12

Flat bench dumbbell press:

120x15 crush grip
140x10 crush grip
130x10 crush grip

Tri rope pull down:

100x15
120x10
140x10

Machine pec fly:

200x12
200lb 30 second isometric hold
 
1/13/18

Light legs

High barbell squat:

135x15
225x10
315x8
315x6
275x8
225x6 (3s pause in hole)

Machine quad extension (single leg):

65x12
90x9x2

Machine hamstring curl:

70x10
95x8
70x8

Machine calf raise (varying stance):

110x15
155x10
200x10
155x8 (2s pause at top)
 
1/15/18

Back and bis

Bent barbell row:

135x15
225x8
185x10
155x10

Tbar row:

180x10
225x8x2
180x10x2

Dumbbell row w/ superset of incline dumbbell hammer curls:

100x8x2
SS:80x8x2

80x12
SS:60x8

Machine lat pull down:

120x15narrow grip
120x10 wide
120x10 narrow
105x6

Standing dumbbell hammer curls:

100x6
80x8
60x10

Reverse curl:

50x8
40x8
30x10
 
1/17/18

Shoulders, upper chest, tris and abs

Ahrens press:

50x15
50x10x2

Dumbbell OHP:

140x10
160x8
140x8

Alt dumbbell shrugs:

140x20
160x20
200x16x2

Incline barbell bench:

135x12
225x8
205xx6
185x8
135x10

French press:

70x12
80x13
90x10
70x10

Incline dumbbell press:

80x15 close crush grip
100x12 close crush
120x10 close crush
70x5 one arm press

Incline Dumbbell flys:

50x12
60x10x2


Rope crunch:

180x20
150x20
110x18 alt oblique

Ended with some ab rollouts
 
1/19/18

Legs

High bar squat:

135x10x2 warm
225x10 paused
315x6x2
275x8 slow
275x8
225x10

Machine calf raise (varying stance):

160x10x3
200x10x2
100x15

Machine hack squat:

200x10
290x10
380x10
470x8
380x5
290x10

Machine single leg hammy curl:

58x12
83x10
108x4 slow
83x8
 
1/20/18

Chest and tris

BB flat bench:

135x15 close grip
225x10 wide
275x5
275x3
225x8
185x8 wide
135x10 close

DB flat bench:

120x10 speed, crush grip
120x10 slow, crush grip
140x12 crush

DB French press:

75x15
85x15
70x15 slow

Flat DB flys:

70x12x2
80x10
60x10

Single arm tri DB OH extend:

25x20x3 (per arm)

Tri rope pull down:

60x10x2
 
1/25/18


Upper boobs and bis

Incline BB bench w/ Db incline alternating hammercurl superset

135x15
Ss:50x15 (per arm)
225x8
SS:50x10
225x6
Ss: 80x6
185x8
Ss: 80x6
155x8 close grip
Ss: 60x8
95x15 illegal wide,slow,no lockout
Ss: 60x8

Machine high cable single arm curl:

60x15 (per arm)
75x9
85x6

Rope ab crunch kneeling:

150x20x2 slow tempo, constant tension

Incline Db press:

100x15 crush grip
120x12 crush
140x6

Concentration curls:

30x12
20x12
15x10

Alternating oblique rope kneel crunch:

150x20x2
 
1/27/18

Dead day turned back day

Warmups while waiting for bar (gave up and went back day instead):
Machine calf raise 65x20x3

Hammy curl: 65x15x2

BB RDL: 135x15
225x12,10

DB row: 80x10x2
100x10x2
120x8

Cable lat pulldown:
110x15 wide grip
130x10 reg
130x8 wide
150x10 reg

2 plate farmer walk x 60 steps

Light deads to finish:
315x10,5
405x2
 
1/29/18

Shoulders/Traps

Seated B.B. OHP behind neck:

45x20
135x10
185x5
155x7
135x5

Dumbbell shrugs:

150x10
200x10
240x10x3
140x10

DB OHP:

160x8
140x10
140x8
120x8 no lockout

Landmine single arm OHP:

95x15
130x8
115x10
95x10

Rear felt Db flys:

40x10
50x8
40x6
30x9
20x10
 
1/31/18

Legs

Front B.B. squat:

95x15
135x12
185x8
185x5 pause in hole
155x10
135x8 slow

Machine hack squat:

275x15
365x12
455x12
545x7
455x8
365x10

Machine calf raise:

65x20
45x10 single leg
110x12
110x15
155x10x2
45x10 single leg

Machine leg extension (single leg):

45x12x2
 
2/1/18

Chest

Flat B.B. bench:

135x10
225x10x3
275x3
185x8x2 speed, no lockout
185x5 close grip
135x10 close grip

Flat bench Db close crush grip press w Db French press superset:

120x12
Ss:70x15

140x10
Ss:70x8

100x15 speed
Ss:50x10 slow

Db OH tri extension:

20x20x2 (per arm)

Cable flys low pulley:

100x10
120x10,8
80x10

Tri rope push down:

100x15
120x10x2
110x12
100x10
 
2/2/18

Back and bis

DB Hammer curls:
30sX15
50sX8,6
40sX8

BB meadows row:
90x10x3

T bar row:
180x10
225x10
270x6x2
225x10

Fat bar Scott curls:
70x8
60x8
50x8
30x10
30x10,8 reverse grip slow

Cable lat pulldown:
130x10 wide
150x10 wide
150x10 reg
130x8 reg

Kneeling single arm cable curl high pulley:
70x10
90x8
100x6

DB concentration curl:
20x10
15x10 slow
 
2/5/18

Shoulders, traps, abs

Arnold press:
45’sX10
50’sX10
40’sX8

DB shrugs:
80’sX15
100’sX15
110’sX12
120’sX10

BB OHP behind neck:
135x10x2
185x4

Decline crunch:
30x3

DB OHP:
70’sX8,6slow
60’sX8
30’sX10,15 close crush grip

Rear delt Db flys:
30’sX10
20sX10
15sX10x2

Machine single arm OHP:
65x10
90x10x2
 
2/6/18

Legs and Bis
*fasted

Hi bar squat:
135x10
225x10
315x5x3
245x6
225x8 narrow stance
135x6 slow front

BB straight curl:
45x15x3

Machine calf raise (varying stance):
115x15x3
70x20x3

Db concentration curl:
30x10x2
25x10
20x10
15x10x2

Machine hack squat:
365x15
455x10
545x10,5
455x6 slow

Fat bar reverse curl:
35x12x2
55x8

Cable curl straight bar close grip:
100x10
120x10
140x8
100x10
 
2/7/18

Chestcessories and abs

Incline DB press:
40sX15x2 close crush grip
70sX10 reg
100sX6
80sX4
70sX6
60sX10

Decline B.B. bench:
135x10x2
225x10,6
185x10
135x10 close grip

Pallof press (per side):
60x13
80x13
70x13
60x8 slow

Ab rollouts:
20
10x2

Incline DB flys:
25sX15x2
20sX15
 
2/10/18

Chest arms

B.B. flat bench:
135x10 close grip slow
225x10x2
275x3
295x3
315x2 2inch block
225x5 close grip
185x7 close grip
135x10 close grip

Fat bar preacher curls:
75x10,8,3
55x8
35x10 slow

Cable kneel OH tricep rope:
60x15
80x20
100x15
120x10,8

Db hammer curls (30 sec rest between all set):
50’sX8 (each arm)
45’sX7
40’sX7
30’sX6

Machine curls:
90x10x2
70x10
50x12
 
2/12/18

Legs and shoulders

Hi bar squat:
135x12
225x10x3
275x5x2

Db OHP:
75’sX10
80’sX7,5
70’sX7

Db shrug:
80’sX10
122’sX10
100’sX10x2

Bent Rear delt flys:
30’sX10
25’sX10
20’sX10
 
2/13/18

Back

Meadows row:
90x10x3 each side

Standing Db hammer curl:
40’sX10x3
30’sX9

T bar row:
225x10x2
270x8x3


EZ bar curls standing:
70x10x3

Db row:
100x10x2

Cable lat pulldown:
140x10
160x10
180x6x2
 
2/14/18

Chest

B.B. flat bench:
135x10 close grip
225x10
315x2x2
295x3
275x3
225x8
225x4close
185x8 close

DB flat bench close crush grip:
70’sX12
80’sX8,6
65’sX8
50’sX10

Db French press:
80x12x2
70x13,15

Reverse grip cable press low pulley:
120x10
140x8
160x7

Tri rope push down:
120x10
150x10
170x10,6
 
2/18/18

Legs and bis

Hi bar back squat:
135x10,10 zercher warmup
225x8
315x6
375x3 (belt)
365x3 (belt)
315x6

Glute bridge:
225x10
Stopped cuz only hex plates available and hurts my nuts getting under bar

Machine calf raise:
110x20
155x15
200x10
245x6x2

db curls:
40’sX10,6 incline, hammer
50’sX8 standing, hammer
40’sX7 concentration
60’sX5 standing, hammer

Machine hack squat:
365x12
455x12
545x8x2

Cable v grip curl:
130x10
140x10
150x10x2
 
2/19/18

Shoulders/traps
(fasted)

Db OHP:
70’sX10
80’sX8,6,6

Db shrug:
70’sX10
80’sX10
90’sX10
112’sX10
122’sX10

Db rear delt fly:
30’sX8
25’sX8
20’sX10x2

Db Ahrens press:
30’sX10x3

Db front raise:
30’sX8,6,6

B.B. oblique twist:
95x20x3

Cable face pull:
120x10x2
140x8

Rope crunch:
160x20
200x10
240x6
 
2/20/18

Chestcessories and bis

Close grip straight cable curl:
110x10
130x10
150x10x3

B.B. decline bench:
135x12
225x10
315x4
275x7,4

B.B. incline bench:
135x10 slow
225x6
185x10,7,5
135x14 illegal wide, no lockout

Fat bar curls:
85x10
95x6
75x10x3
 
2/21/18

Back
(Fasted)

RDL:
225x10x2

Conventional dead:
315x10x3
365x8,6
225x5 deficit, paused

Cable lat pulldown:
150x10 wide
170x10 reg
180x8 wide
200x6 reg
160x8 wide
 
2/24/18

Chest

B.B. flat bench:
135x8 close grip
225x5
315x2,3,2
275x6,5
225x6 close grip

Db French press:
90x13
100x10x2

Db crush grip flat bench:
75’sX10
80’sX8x2

Machine pec flys:
200x10x3

Tri rope push down:
150x13,10,10

Ab wheel rollouts:
10x3
 
2/26/18

Quicky Legs and bis

Hi bar squat:
135x10 slow, paused in hole
225x10
275x8x3
275x4 slow

Db hammer curls:
30’sX10
40’sX10x2
50’sX10,7

Machine leg extension:
32x10
57x10x2
 
2/27/18

Shoulders

Db OHP:
70’sX10
85’sX5
80’sX8,6

Db shrug (slow/pause):
70’sX10
85’sX10
100’sX10
122’sX6

Rope crunch:
200x16,10
240x8
180x15
160x12

Db Ahrens press:
40’sX10x2

Db rear delt fly:
35’sX7x2
25’sX10

Face pull:
150x10
140x10
 
2/28/18

Back

Meadows row warms:
90x10x2

T bar row:
225x10x2
270x5x2
315x5

Mag grip (reg) pulldown:
180x10
200x5
220x5
230x4

Standing Lat pulls:
160x10
200x8
220x5
180x8 wide
 
3/1/18

Chest

B.B. flat bench:
135x12 close grip, slow
225x10 fast no lock
315x3
295x6
275x5
225x6 close grip

Rope tri pushdown:
140x12
180x8x2
160x10x2

Pec deck:
225x10
270x6
300x5x2

Db press:
75’sX12 crush grip close
75x8 one handed press
 
3/2/18

Bis and abs

Rope crunch:
180x20
210x12
240x7,7,9
200x11

Cable straight bar curl:
120x10
140x8
160x10 v bar

One arm high pulley cable curl (kneeling):
70x12
90x9x2
110x4

Db hammer curls (strict):
45’sX10
40’sX8

Db concentration curl (slow):
40x7
30x10x2

Ab wheel rollout:
20
15
 
3/5/18

Upper/lower chest and bis

Incline B.B. bench w/ incline Db hammer curl superset:
135x10 slow
Ss:40’sX10
225x6
Ss:40’sX8
275x2
225x5
Ss:40’sX8
185x7
Ss:40’sX7
135x10 close grip
Ss:30’sX10

Decline B.B. bench:
225x10
275x5
245x6
225x6

Machine preacher curls:
60x12,10,8

Pec deck:
300x5,5,3
 
3/6/18

Legs

Hi bar squat:
135x10
225x8
315x5
365x3x2 (belt)
315x5 (belt)

Calf raise (varying stance/tempo)
80x12
125x10
170x10
215x7,7,6

Hack squat:
225x10,6,6

Single leg Quad extends:
67x10
82x5,5,7
 
3/7/18

Shoulders (feeling off today)

Seated B.B. OHP (behind the neck):
135x10
185x4
155x6,5
135x6

Db shrug:
90’sX10,15,15

Db OHP:
80’sX5
70’sX10

Ahrens press:
40’sX10
45’sX8
50’sX6
55’sX4

Db rear delt fly:
40’sX5
30’sX7
25’sX7
 
3/8/18

Deads

RDL 225x10 warm

Con dead (full reset):
315x10
405x5 belt
425x1 belt
365x6
315x9

Machine lat pushdown:
170x10
190x8
200x5

Rope crunch:
200x10
220x8
240x6
 
3/9/18

Chest

135x10 cg
225x6 cg
315x2x4 slow
225x8
275x3
225x5
135x10 cg, no lock

Db French press:
75x13
80x10x3

Pec deck:
300x5,4,3

Rope pushdown:
180x10x2
160x6
 
3/14/18

Upper chest and bis

Incline B.B. w/superset of incline hammercurls:
135x10
Ss:30’sX10
225x7
Ss:35’sX10
275x2
Ss:35’sX10
225x6
Ss:35’sX6
225x6
Ss:30’sX10

Decline crunch:
20x3

Decline dB flys:
20’sX15
30’sX10x3

One arm high pulley cable curl:
90x10
100x8
120x3
 
3/15/18

Legs

Hi bar squat (no belt):
135x10
225x10
315x5
335x3
275x5

Calf raise (varying stances):
100x15
145x10
190x10
235x6x2

Quad extension single leg:
82x10,12
 
3/16/18

Shoulders

Hammer strength one arm shoulder press for warmth:
55x15x2

Rear delt flys (pec deck):
145x10
175x10
210x4
195x4
175x7

Face pull:
140x10

Db Shrug:
100x10
112x10
90’sX10

DB OHP:
80’sX8
85’sX7
90’sX5

Db front raise:
40’sX8
30’sX7

Db rear delt fly:
30’sX8,9,5

Ahrens press:
50’sX10x2
 
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