SkRaw85 Training Log

12/3
Hotel gym

Janky triceps press downs

Same machine lat pressdowns

Delt raise machine

Low row machine

Bench, slow and paused:
45x10
135x5
225x5
315x5,3
335x3x2 sets

CG bench:
225x5x2 sets

DB rear delt fly:
20’sX10x2 sets

DB shrugs:
70’sX20x2 sets

DB hammer girls:
35’sX10x2 sets

Wide grip Lat pulldowns:
100x10
140x10
 
SkRaw85 said:
12/3
Hotel gym

Janky triceps press downs

Same machine lat pressdowns

Delt raise machine

Low row machine

Bench, slow and paused:
45x10
135x5
225x5
315x5,3
335x3x2 sets

CG bench:
225x5x2 sets

DB rear delt fly:
20’sX10x2 sets

DB shrugs:
70’sX20x2 sets

DB hammer girls:
35’sX10x2 sets

Wide grip Lat pulldowns:
100x10
140x10
Click to expand...
I bet that hotel gym is not used to seeing that kind of weight on bench….funny thing is that looks like your light day. 💪😎
 
Wanna see some pics! Where'd you end up staying? I get out to Vegas prob once a year, so stacking up my recos for places to stay when I have to.
 
gphagan1 said:
I bet that hotel gym is not used to seeing that kind of weight on bench….funny thing is that looks like your light day.
Click to expand...

It’s been a loooooong time since I’ve had that type of gen-pop gym experience. A few looks were definitely had lol


Hyde said:
A hotel gym with a bench is a good deal in my book!
Click to expand...

Man I was expecting to just pump machines so when I saw that fine, fine, super-deluxe bench and barbell, I was elated! Place was mobbed so I just staked out on close machines waiting for my turn.
 
Segansational said:
Wanna see some pics! Where'd you end up staying? I get out to Vegas prob once a year, so stacking up my recos for places to stay when I have to.
Click to expand...

Wife loves Caesar’s so we holed up there. NFR is going on right now so it was getting a little thick near the end. Pics inbound
 
Sick as hell today. I knew we were doomed on the plane. Surrounded by yuck city. But whatever, weights up to 236, snuck a bench session in, eat sleep sex repeat. I have no complaints.

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I inhaled a whole turbot, favorite fish to date. Also destroyed a chicken parm and gnocchi same sitting. Amalfi slaps!

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Gave me a stank eye so I ate him. Dorade, good, but no turbot.
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Creature of habit, another chicky parm and gnocchi with this one.
 
the three different reactions to the same scene are cracking me up 😂

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Solid food pr0n! looks like the meals alone cost about as much as the flight 😂
 
Sick as hell today. I knew we were doomed on the plane. Surrounded by yuck city.
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That's the worse feeling bro. You know you can't do anything, so you have to sit there like:
 

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Hope you guys get to feeling better….maybe get you some Elderberry, garlic, C, and zinc….way better than any vaccine out there.
 
SkRaw85 said:
We go hard once a year, and it was time to put down some food for me
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Too bad it's the cold part of the season or I would have sent you my hook-up at the tiddy pool 😂
we don't really gamble we usually only go to vegas for the pools but after looking at your pics I could 100% see making it a food trip and just planning on splurging on some awesome meals like that. Normally by the time I'm eating in vegas I'm frustrated by the prices for food, but if you go specifically for that reason it woudl be way more enjoyable

SkRaw85 said:
Wife got wiped out as well. I’m out on a soup run
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I swear Pho is a cure all. And even if I'm wrong, being sick justifies having it anyways cause it's awesome. lol
 
gphagan1 said:
Hope you guys get to feeling better….maybe get you some Elderberry, garlic, C, and zinc….way better than any vaccine out there.
Click to expand...

I will be vaccinating some vitamin c with my glutathione on Monday actually 🤣

I have the other bases covered except for elderberry
 
Insane looking food. I dropped an old iPhone in the fountain at Cesar’s the time we went - sat by the fountain for a pic with the wife & it slid right out into the water.

That was a couple phones back, RIP.
 
Hyde said:
Insane looking food. I dropped an old iPhone in the fountain at Cesar’s the time we went - sat by the fountain for a pic with the wife & it slid right out into the water.

That was a couple phones back, RIP.
Click to expand...

Man I don't even want to think about that the way everything is on our phones now days, banking etc. were you able to reach it?
 
Dustin07 said:
Too bad it's the cold part of the season or I would have sent you my hook-up at the tiddy pool
we don't really gamble we usually only go to vegas for the pools but after looking at your pics I could 100% see making it a food trip and just planning on splurging on some awesome meals like that. Normally by the time I'm eating in vegas I'm frustrated by the prices for food, but if you go specifically for that reason it woudl be way more enjoyable



I swear Pho is a cure all. And even if I'm wrong, being sick justifies having it anyways cause it's awesome. lol
Click to expand...

We like tiddy pool! Yeah I think cosmo has some rooftop atrium pool that open now, but I wanted to become the blotation device myself this trip. I succeeded, 8 lbs of bliss lol.
Not drinking saves a huge chunk of cash too.

Been a while since I pho’d. That sounds perfect really.
 
Dustin07 said:
Man I don't even want to think about that the way everything is on our phones now days, banking etc. were you able to reach it?
Click to expand...
Oh yeah, it was shallow. But I’d have went swimming if that’s what it took! Too many PR videos on there 😂
 
12/7
OHP 1RM test
Banded bullies
Banded dislocation/rotation
Banded triceps
Scap pushups

Mini band:
PAs x 20
Lat push/spread x 10
Press downs x 40
Facepulls x 15
Snatch x 10

Standing strict OHP:
45x10
95x10
135x3
185x1
225x1
245x1

Rope Pressdowns strip sets (weight labeled on stack not accurate):
95x20
87.5x10
80x10
72.5x10
65x10
57.5x10

Ultra wide Mag grip lat pulldowns, stretch paused:
110x10
132x10
154x8
176x5

Rope hammer curls (weight labeled on stack not accurate):
57.5x10
65x10
72.5x10
80x10

Alright fellas. Hired a coach last night (567 bencher among other massive lifts). He wanted me to test standing strict OHP for programming numbers. I haven’t heavy OHP’d anything in a looong time. Threw on the belt and surprised how well the back held up. I didn’t even have to stagger my stance, still have my balance. Considering the circumstance I’m happy with 245, I thought it was gonna be way lower than that to start.
Stoked to see where the next year goes! And then the one after that, and after that….
 
SkRaw85 said:
12/7
OHP 1RM test
Banded bullies
Banded dislocation/rotation
Banded triceps
Scap pushups

Mini band:
PAs x 20
Lat push/spread x 10
Press downs x 40
Facepulls x 15
Snatch x 10

Standing strict OHP:
45x10
95x10
135x3
185x1
225x1
245x1

Rope Pressdowns strip sets (weight labeled on stack not accurate):
95x20
87.5x10
80x10
72.5x10
65x10
57.5x10

Ultra wide Mag grip lat pulldowns, stretch paused:
110x10
132x10
154x8
176x5

Rope hammer curls (weight labeled on stack not accurate):
57.5x10
65x10
72.5x10
80x10

Alright fellas. Hired a coach last night (567 bencher among other massive lifts). He wanted me to test standing strict OHP for programming numbers. I haven’t heavy OHP’d anything in a looong time. Threw on the belt and surprised how well the back held up. I didn’t even have to stagger my stance, still have my balance. Considering the circumstance I’m happy with 245, I thought it was gonna be way lower than that to start.
Stoked to see where the next year goes! And then the one after that, and after that….
Click to expand...
Very strong OHP, especially being untrained. Those numbers will explode easily
 
SkRaw85 said:
Thanks man. OHP was one of my faves for a long while. Seated behind the neck was my jam, took it up to 275 at one time, had 3 wheels on the brain lol
Click to expand...
I'll race ya to it , some friendly competition never hurt haha .

Was that 275 for reps? Why did you prefer behind the neck?
 
AnfoAjax said:
I'll race ya to it , some friendly competition never hurt haha .

Was that 275 for reps? Why did you prefer behind the neck?
Click to expand...

Why not? 3 plates anything overhead is quite a feat.

Nah, that one was just strict seated behind the neck. That way blew up my delts, traps, the whole shoulder girdle really. Plus I always thought it looked badass seeing the old school guys repping that way.
 
SkRaw85 said:
12/7
OHP 1RM test
Banded bullies
Banded dislocation/rotation
Banded triceps
Scap pushups

Mini band:
PAs x 20
Lat push/spread x 10
Press downs x 40
Facepulls x 15
Snatch x 10

Standing strict OHP:
45x10
95x10
135x3
185x1
225x1
245x1

Rope Pressdowns strip sets (weight labeled on stack not accurate):
95x20
87.5x10
80x10
72.5x10
65x10
57.5x10

Ultra wide Mag grip lat pulldowns, stretch paused:
110x10
132x10
154x8
176x5

Rope hammer curls (weight labeled on stack not accurate):
57.5x10
65x10
72.5x10
80x10

Alright fellas. Hired a coach last night (567 bencher among other massive lifts). He wanted me to test standing strict OHP for programming numbers. I haven’t heavy OHP’d anything in a looong time. Threw on the belt and surprised how well the back held up. I didn’t even have to stagger my stance, still have my balance. Considering the circumstance I’m happy with 245, I thought it was gonna be way lower than that to start.
Stoked to see where the next year goes! And then the one after that, and after that….
Click to expand...
That’s definitely some impressive OHP numbers….interested to see how it goes with the coach. A good coach should help get to 500+ even quicker.💪
 
Those banded bullies look like something I should be doing too. I feel like that would help my rotation forward I have in my shoulders/front delts.
 
I’m going to say it because nobody else has and you’re my friend: that’s a weakass Strictpress for your bench strength and T Rex arms. You can be a 300+ strictpresser for sure!

I have hit 240-245 strict on a barbell and axle with my ape arms, when I was training it once a week way back in the day with 5/3/1 (when I still could). My bench was like 315-335 at the time. I know you’re untrained in it, but my point is this is definitely highlighting a huge potential for gainz that may help transfer to your bench.

You don’t have to OHP at all to bench big, but every time my strict press went up, so did my bench. Plus it is a really cool feat of strength. If you can train it safely, you could definitely get some benefit!
 
Hyde said:
I’m going to say it because nobody else has and you’re my friend: that’s a weakass Strictpress for your bench strength and T Rex arms. You can be a 300+ strictpresser for sure!

I have hit 240-245 strict on a barbell and axle with my ape arms, when I was training it once a week way back in the day with 5/3/1 (when I still could). My bench was like 315-335 at the time. I know you’re untrained in it, but my point is this is definitely highlighting a huge potential for gainz that may help transfer to your bench.

You don’t have to OHP at all to bench big, but every time my strict press went up, so did my bench. Plus it is a really cool feat of strength. If you can train it safely, you could definitely get some benefit!
Click to expand...

You should see my SSB shrugs!

But in all seriousness, I’m excited to reincorporate these again. Rebound will be quick. And if not, it will forced lol. Just got program today and I’ll be OHP’ing weekly
 
SkRaw85 said:
245x1
Click to expand...

SkRaw85 said:
took it up to 275 at one time, had 3 wheels on the brain lol
Click to expand...

Hyde said:
I’m going to say it because nobody else has and you’re my friend: that’s a weakass Strictpress for your bench strength and T Rex arms. You can be a 300+ strictpresser for sure!

I have hit 240-245 strict on a barbell and axle with my ape arms, when I was training it once a week way back in the day with 5/3/1 (when I still could). My bench was like 315-335 at the time.
Click to expand...

245 is hella weight to throw overhead... I had the same thought as Hyde but I was thinking about how different OHP really is in terms of form and development. like, if on day 1 you are throwing up X weight, then on day 45 it won't even be comparable.

my best OHP was I think 205lbs with a 270ish bench at 180ish bodyweight. so I agree with Hyde that you'll be throwing 300+ overhead before long if it's an important lift to you. But the two things that come to mind for me is 1) I'm out of practice myself so I'd be shocked if I could toss more than 185 up despite now working on a 300+ bench, and 2) USE YOUR BELT.

When I was doing like 225 x 5 push press, and 270lb jerks it took me a long time to work up to that and my core for whatever reason felt comfortable with it. now days if I throw 200+ on my delts and get ready to heave it up I can tell that my core isn't used to that weight/movement there...

just personal thoughts... but I really depend on the belt for heavy OHP, jerks, push press etc
 
weird side thought: years ago I read an article maybe on T Nation or something talking about how the old school lifters looked like they had bigger delts/shoulders and the consensus was because they didn't have bumper plates, every single lift came back down to the shoulders via the eccentric portion of the lift... so I started making it a priority to get the ecentric in with my heavy lifts rather than xfit style dumping bumpers. 🤷‍♂️
 
Dustin07 said:
245 is hella weight to throw overhead... I had the same thought as Hyde but I was thinking about how different OHP really is in terms of form and development. like, if on day 1 you are throwing up X weight, then on day 45 it won't even be comparable.

my best OHP was I think 205lbs with a 270ish bench at 180ish bodyweight. so I agree with Hyde that you'll be throwing 300+ overhead before long if it's an important lift to you. But the two things that come to mind for me is 1) I'm out of practice myself so I'd be shocked if I could toss more than 185 up despite now working on a 300+ bench, and 2) USE YOUR BELT.

When I was doing like 225 x 5 push press, and 270lb jerks it took me a long time to work up to that and my core for whatever reason felt comfortable with it. now days if I throw 200+ on my delts and get ready to heave it up I can tell that my core isn't used to that weight/movement there...

just personal thoughts... but I really depend on the belt for heavy OHP, jerks, push press etc
Click to expand...

I brought my full size belt out for OHP, always from now.
No push pressing though, these will all be strict form standing. He’s critiquing my form as well so no cheating.
 
SkRaw85 said:
I brought my full size belt out for OHP, always from now.
No push pressing though, these will all be strict form standing. He’s critiquing my form as well so no cheating.
Click to expand...
when I was training it a lot, I mostly did push press after I had tapped out my OHP for over training and that ecentric training, kinda like slingshot. I have no idea if it "truly" helped, but I'm sure making my body get used to handling more weight didn't hurt... still, back then my agenda was a big jerk so breaking a 200lb OHP was HUGE for me, but the goal was making the barbell get whippy on the jerk. I always thought that was awesome to see a barbell flex and whip when guys throw heavy weight overhead. it becomes such a skill of timing mixed with strength.
 
SkRaw85 said:
You should see my SSB shrugs!

But in all seriousness, I’m excited to reincorporate these again. Rebound will be quick. And if not, it will forced lol. Just got program today and I’ll be OHP’ing weekly
Click to expand...
I’m really excited for you man! If your rep maxes go up on it, you are bound for some delt gains that should serve you well.

Jim Wendler talked about how he tried strictpressing and had to use like 115 for sets of 10 when he was a 405 bencher. He couldn’t believe how weak he was in it. So he started training it for reps and his bench shot up almost 10% in half a year because it was such a weak link for him. That’s extreme, but highlights why we do thoughtful accessory work!
 
Hyde said:
So he started training it for reps and his bench shot up almost 10% in half a year because it was such a weak link for him. That’s extreme, but highlights why we do thoughtful accessory work!
Click to expand...
that's pretty inspirational. I really enjoy OHP but rarely think to fit it in unless it's programmed for some reason.
 
Hyde said:
I’m really excited for you man! If your rep maxes go up on it, you are bound for some delt gains that should serve you well.

Jim Wendler talked about how he tried strictpressing and had to use like 115 for sets of 10 when he was a 405 bencher. He couldn’t believe how weak he was in it. So he started training it for reps and his bench shot up almost 10% in half a year because it was such a weak link for him. That’s extreme, but highlights why we do thoughtful accessory work!
Click to expand...

Dustin07 said:
that's pretty inspirational. I really enjoy OHP but rarely think to fit it in unless it's programmed for some reason.
Click to expand...

When I took my raw bench to 405 the first time I was OHP’ing like it was my job. They kind of fell off the wagon when I broke out the bench shirt, then injuries prevented, now I’m full circle lol.
 
12/10/24
W1D1
BW: 233

All band warms and dislocations
Scap pushups

Bench, powerbar, first rep paused:
45x10
135x5
225x5
275x10
290x6x8 sets

3 board amrap:
325x4

Hammer row, wide NG:
192x25,20,15,12

DB 45° incline press:
60’sX15x3 sets

Circuit>
DB upright rows:
25’sX15
30’sX15x2 sets
DB hammer curls:
25’sX15
30’sX15x2 sets
DB standing skulls:
25’sX15
30’sX15x2 sets

I haven’t done 8 sets of anything besides gluttony in a long while. I was smoked by the time the amrap came. Hell I can already feel myself growing
 
SkRaw85 said:
12/10/24
W1D1
BW: 233

All band warms and dislocations
Scap pushups

Bench, powerbar, first rep paused:
45x10
135x5
225x5
275x10
290x6x8 sets

3 board amrap:
325x4

Hammer row, wide NG:
192x25,20,15,12

DB 45° incline press:
60’sX15x3 sets

Circuit>
DB upright rows:
25’sX15
30’sX15x2 sets
DB hammer curls:
25’sX15
30’sX15x2 sets
DB standing skulls:
25’sX15
30’sX15x2 sets

I haven’t done 8 sets of anything besides gluttony in a long while. I was smoked by the time the amrap came. Hell I can already feel myself growing
Click to expand...
ALL ABOARD
Gain train!! 🚂 (insert train horn noise)
 
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