SkRaw85 Training Log

11/5
W11D1
Disc rehab

Mini band hip walks x 30

KB goblet squat hold (10sec per rep):
+25x5

SLO mo back extensions:
10x3 sets

Duffin KB upright row:
+15x10
+25x10x3 sets

KB side bends:
+25x20x3 sets per side

Light band hammer curls:
25x4 sets
 
SkRaw85 said:
275 is what I signed up for. I’m 238 ish now. So about 4 more lbs of fluffing before the meet. Easy lol
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Oh that’s good….you have a lot of leeway of eating what you want to gain that extra cushion for the pushing. 💪😎
You should feel way better going into a strength competition, especially bench, being able to put on weight instead of having to cut to make weight, which zaps your energy and strength.
 
gphagan1 said:
Oh that’s good….you have a lot of leeway of eating what you want to gain that extra cushion for the pushing.
You should feel way better going into a strength competition, especially bench, being able to put on weight instead of having to cut to make weight, which zaps your energy and strength.
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Should be cozy! Yeah man I despise cutting (when in strength phase). I’d rather be at the bottom end of the next weight class up then cut. Probably be munching on a breakfast Sammie while on the scale lol.
 
SkRaw85 said:
Should be cozy! Yeah man I despise cutting (when in strength phase). I’d rather be at the bottom end of the next weight class up then cut. Probably be munching on a breakfast Sammie while on the scale lol.
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Now I want a Sausage McGriddle w a hash brown in it.
 
SkRaw85 said:
Should be cozy! Yeah man I despise cutting (when in strength phase). I’d rather be at the bottom end of the next weight class up then cut. Probably be munching on a breakfast Sammie while on the scale lol.
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I remember doing a meet with a guy I trained with who had to pound Gatorade at weighins just to squeeze into the next weightclass up, because that federation’s state record deadlift in multiply was lower in 242 than 220 at the time.
 
Hyde said:
I remember doing a meet with a guy I trained with who had to pound Gatorade at weighins just to squeeze into the next weightclass up, because that federation’s state record deadlift in multiply was lower in 242 than 220 at the time.
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Haha! Work smarter wins.
 
11/8
W11D2

Banded hangs
Dead hangs

KB leg raise:
15x10 per side

Reverse hyper x nope

Quad extensions, paused:
150x15
165x10
180x10
195x10
210x7
225x7

Cable shoulder adduction:
50x10
60x10

DB lateral raise, paused:
20’sX10
25’sX10
30’sX10

HS flying bird:
+50x10x4 sets

Might amputate left leg tonight. Over it.
 
SkRaw85 said:
That’s exactly what goes through my head whenever I say that lol. Quality tv!
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I always have this moral debate when I am gonna buy something for myself. Sometimes I bounce the idea off my Wife and she comes back w a “TREAT YO SELF” if she’s on board. And I like calzones so she makes that joke also
 
SkRaw85 said:
Nah it’s always pissed. I attempted to mount the machine and shut it down instantly. Still can’t bird dog even
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One of the tenants of healing nerve pain is to try to avoid movements that aggravate pain. So that was wise! Gotta get pain wound down first, then later you can try to re-expand capacity and rebuild some tissue tolerance long term.

For me reverse hypers are preventative when healthy but no-go if I have an injury/flare going.
 
11/9
W11D3
Grip genie/Alpha gripz
Mobility and boomstick work

#1 x 20
#2 x 15
#3 x 10
#4 x 5
#3 x 10
#2 x 40
#1 x 60
AG1x50
AG2x40
AG3x30

Boomstick iliac/psoas release
Boomstick butterfly rollouts
Accumobility ball piriformis release

Did some grip work while geeking out on Duffin content for rehab work. Found a good vid using the boomstick to release iliac and psoas. Wow. I didn’t know if I wanted to come or $hit my pants.
 
Kept it going for a few more rounds:

boomstick piriformis release
Boomstick floor pullovers
Medicine ball psoas smash
 
SkRaw85 said:
11/9
W11D3
Grip genie/Alpha gripz
Mobility and boomstick work

#1 x 20
#2 x 15
#3 x 10
#4 x 5
#3 x 10
#2 x 40
#1 x 60
AG1x50
AG2x40
AG3x30

Boomstick iliac/psoas release
Boomstick butterfly rollouts
Accumobility ball piriformis release

Did some grip work while geeking out on Duffin content for rehab work. Found a good vid using the boomstick to release iliac and psoas. Wow. I didn’t know if I wanted to come or $hit my pants.
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Why choose just one???🤣🤣🤣
 
11/12
W12D1
Meet week

HS lat pullovers:
180x15
270x10
360x5
410x5

Cybex CSR:
130x10
170x10

HS flying bird:
+50x10x3 sets

Single arm lat pull-down:
60x10
75x10
90x10

Cable lateral raise:
30x10
40x10

Rope hammer curls:
60x20
80x10
100x20
 
So realistically, it looks like cutting will be the prescribed burn post-meet. My heart really wants to jump in to equipped bench again but the timing isn’t right. Gotta get my back rehabbed first.
Whatever though, I lose 20 lbs and everyone thinks I’m huge, so there’s one positive.
 
SkRaw85 said:
Whatever though, I lose 20 lbs and everyone thinks I’m huge, so there’s one positive.
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when I got down under 190 a bro at the gym told me I looked like I had put on a ton of size this year, lol. I was like................

1731453320903.webp
 
SkRaw85 said:
So realistically, it looks like cutting will be the prescribed burn post-meet. My heart really wants to jump in to equipped bench again but the timing isn’t right. Gotta get my back rehabbed first.
Whatever though, I lose 20 lbs and everyone thinks I’m huge, so there’s one positive.
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Getting lighter will definitely help your back rehab, undoubtedly. Less to carry/less taxing for your back, and less food means less carbs and eating overall, so lower inflammation inherently.

Plus you can always establish a 220 PR.
 
Hyde said:
Getting lighter will definitely help your back rehab, undoubtedly. Less to carry/less taxing for your back, and less food means less carbs and eating overall, so lower inflammation inherently.

Plus you can always establish a 220 PR.
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AND look good on the beach volleyball court
 
Dustin07 said:
its fuked. lol. I find it hard to believe the incredibly mild OTC PED's have had that big of an effect on me lol



this is the only reason I follow your IG.
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Can’t discredit the otc PED’s! They definitely are capable of getting the candle burning.
 
11/13
W12D2
80% bench/technique grooving

Banded bullies
Banded dislocation/rotation
Banded tris
Scap pushups

Mini band:
Pullaparts x 20
Facepulls x15
Lat push/spread x 10
Pressdowns x 40
Snatch x 10

KB side bends:
20x20 per side

KB bottoms up press:
20x15 per side

Bench, comp pauses, 80%max:
45x10
135x5
225x5
315x1
335x1
365x1

And that’s it that’s all till Saturday! Weight gain with nerve pain and not able to utilize my lower extremities has proven quite difficult. I’m definitely going to fall in to the 110kg class easy, unless I just fatten the **** up in the next few days, I’ll leave it at 235 I think. It’s not regionals/nationals or anything so not hitting my declared weight class won’t affect me.
 
Good luck Brosef!
 
SkRaw85 said:
And that’s it that’s all till Saturday! Weight gain with nerve pain and not able to utilize my lower extremities has proven quite difficult. I’m definitely going to fall in to the 110kg class easy, unless I just fatten the **** up in the next few days, I’ll leave it at 235 I think. It’s not regionals/nationals or anything so not hitting my declared weight class won’t affect me.
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Looking forward to seeing the updates on IG! Love the positivity you've maintained through the other challenges too. Really looking forward to it and rooting for you 🤘 🤘 🔥
 
Dustin07 said:
Looking forward to seeing the updates on IG! Love the positivity you've maintained through the other challenges too. Really looking forward to it and rooting for you
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Thanks man. It really has been a fahk of a prep lol. Covid, discs, sheeeet. Can’t kill me! 🤣
 
You’re like Jesse Ventura, in the first Predator, after he had been shot….He told his buddy “I ain’t got time to bleed”.😎
IMG_1682.webp
 
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