SkRaw85 Training Log

Dustin07 said:
I've thought so many times about getting one of those benchblokz to keep in the back of the car/gym bag but I've never really known how or where to incorporate board press. I love the idea though
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Great triceps builder that follows the same bench movement pattern. Win/win. But, just stick to whatever cube dictates for now
 
SkRaw85 said:
*Before benchblokz it was boards banded to my chest when solo
Click to expand...
Funny story that just came back reading this.. I was a dumbass a long time ago and used a 10lb plate as a bench board.

Clipped it with the bar on one of my work sets and it flew up, did a couple flips, smashed me in the face, and gave me a bruised and bloodied nose. All while flopping around like a fish trying to get the bar off me, forgetting I had my training partner (who was trying to grab my bar), all the plates flung off one side and I flew off the bench

He didn't let that one down for months lol. Being strong doesn't mean you have to be smart 🤣
 
AnfoAjax said:
Funny story that just came back reading this.. I was a dumbass a long time ago and used a 10lb plate as a bench board.

Clipped it with the bar on one of my work sets and it flew up, did a couple flips, smashed me in the face, and gave me a bruised and bloodied nose. All while flopping around like a fish trying to get the bar off me, forgetting I had my training partner (who was trying to grab my bar), all the plates flung off one side and I flew off the bench

He didn't let that one down for months lol. Being strong doesn't mean you have to be smart 🤣
Click to expand...

Lmfao! Went for the full yard sale 🤣
 
AnfoAjax said:
Funny story that just came back reading this.. I was a dumbass a long time ago and used a 10lb plate as a bench board.

Clipped it with the bar on one of my work sets and it flew up, did a couple flips, smashed me in the face, and gave me a bruised and bloodied nose. All while flopping around like a fish trying to get the bar off me, forgetting I had my training partner (who was trying to grab my bar), all the plates flung off one side and I flew off the bench

He didn't let that one down for months lol. Being strong doesn't mean you have to be smart 🤣
Click to expand...

when I was just a pup there was a dude I saw at my local spot all the time "I bet he's on steroids" as he walked around with his gallon of water, pump cover hoodie, and 365lb+ bench "yeah but they're like half reps"... anyways, I had mass jealousy/respect for him. He had at least 3 wheels on if not four one day at like a 5 am session when he started peeling the weight off. I think he forgot he had 135-180lbs on one side as he took all 3 or 4 wheels off the other side, sending the barbell catapulting across the gym lol. life long lesson for me there.
 
Dustin07 said:
when I was just a pup there was a dude I saw at my local spot all the time "I bet he's on steroids" as he walked around with his gallon of water, pump cover hoodie, and 365lb+ bench "yeah but they're like half reps"... anyways, I had mass jealousy/respect for him. He had at least 3 wheels on if not four one day at like a 5 am session when he started peeling the weight off. I think he forgot he had 135-180lbs on one side as he took all 3 or 4 wheels off the other side, sending the barbell catapulting across the gym lol. life long lesson for me there.
Click to expand...
I went on a training date with a girl from the gym when I was younger; changed her flat tire outside the commercial gym so she invited me to the other one she worked at later that week.

We’re squatting, chatting away, and she’s way into it - so much so that she unloaded all the weights on her side before I could stop her. Bar jacks past me, plates hit the floor and a 45lb spear goes flying into the drywall beside me.

Her boss was walking by that wall outside to his car when it hit. He turned around from the crashing noise & just stared at her through the window, shaking his head in disbelief.

I’ll never forget that one; lifelong lesson indeed.
 
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akboom[emoji[emoji6]][emoji[emoji6]] said:
I don’t know what’s going on so far it’s only your posts I’ve noticed that is some emoji word scramble.
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Same. Yet not a single emoji in that post lol. Was my training today. Let’s try again and see what happens
 
IMG_2355.webp
 
Looks like there is something wrong with the encoding trying to communicate what you post with the website, but instead of seeing the words you type we are seeing the coding for the website. Not sure why that is, but probably a glitch in the app or website.
 
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AnfoAjax said:
x on standing ohp is crazy
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Bro that’s just my warmup
 
SkRaw85 said:
/
WD

Strict standing OHP:
[emoji6]x[emoji[emoji6][emoji6]]
[emoji[emoji6][emoji6]][emoji6]x[emoji[emoji6][emoji6]]
[emoji6]x[emoji[emoji6][emoji6]]
[emoji6][emoji[emoji6][emoji6]]x[emoji6]x[emoji[emoji6]] sets

Feet up board close grip bench:
[emoji6]x[emoji6]
[emoji6]x[emoji[emoji6][emoji6]]x sets

HS Isolateral wide grip lat pulldowns:
[emoji[emoji6]]x[emoji6]x[emoji6] sets

Kneeling OH rope tri extensions:
[emoji[emoji6]][emoji[emoji6][emoji6]]x[emoji6]
[emoji[emoji6][emoji6]][emoji[emoji6][emoji6]]x[emoji6]x sets
[emoji[emoji6][emoji6]][emoji[emoji6][emoji6]]x[emoji6]

Rope hammer curls:
[emoji[emoji6]][emoji[emoji6][emoji6]]x[emoji6]
[emoji[emoji6][emoji6]][emoji[emoji6][emoji6]]x[emoji6]x sets
[emoji[emoji6][emoji6]][emoji[emoji6][emoji6]]x[emoji6]

DB lateral raise:
[emoji6]’sX[emoji6]x sets

HS flying bird:
[emoji[emoji6][emoji6]]x[emoji[emoji6][emoji6]]x sets
Click to expand...

your training buddy logging your workouts for you now???



SkRaw85 said:
wtf is going on with this board???
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SkRaw85 said:
Fahk lol. Ok I quit
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SkRaw85 said:
Today’s workout was emojis. I’m smoked and revoking my man card.
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fuckin ded 😂 😂 😂 ☠️
 
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akboom[emoji[emoji6]][emoji[emoji6]] said:
Holy smokes man freaking tank!!
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Dustin[emoji[emoji6][emoji6]][emoji[emoji6]] said:
yoked.
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Dustin[emoji[emoji6][emoji6]][emoji[emoji6]] said:
moving this to the yoga pants thread.
Click to expand...

Thanks guys, feeling like I’m channeling Cartman currently


I accept these terms.
 

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Hyde said:
I went on a training date with a girl from the gym when I was younger; changed her flat tire outside the commercial gym so she invited me to the other one she worked at later that week.

We’re squatting, chatting away, and she’s way into it - so much so that she unloaded all the weights on her side before I could stop her. Bar jacks past me, plates hit the floor and a 45lb spear goes flying into the drywall beside me.

Her boss was walking by that wall outside to his car when it hit. He turned around from the crashing noise & just stared at her through the window, shaking his head in disbelief.

I’ll never forget that one; lifelong lesson indeed.
Click to expand...
I had this happen to me at Powerhouse Gym, they had nothing but bent bars and I loaded up 405 for some reps and the plastic collar popped loose mid rep. All the sudden as I locked one of my reps out and as the bar bounced a little on my shoulders the collar popped and all 4 plates slid off the right side. Unfortunately it did not slide off of the left side so the weight jerked me to the left side super hard before the collar broke and the weights fell off the left side. It messed my back up for about 2 months I couldn't squat. Bad situation!
 
MrKleen73 said:
I had this happen to me at Powerhouse Gym, they had nothing but bent bars and I loaded up 405 for some reps and the plastic collar popped loose mid rep. All the sudden as I locked one of my reps out and as the bar bounced a little on my shoulders the collar popped and all 4 plates slid off the right side. Unfortunately it did not slide off of the left side so the weight jerked me to the left side super hard before the collar broke and the weights fell off the left side. It messed my back up for about 2 months I couldn't squat. Bad situation!
Click to expand...

Good bars ain’t cheap, cheap bars ain’t good.
 
12/14

W1D2



Strict standing OHP:

45x10

95x10

145x10

160x6x8 sets



Feet up 2 board close grip bench:

135x5

225x10x4 sets



HS Isolateral wide grip lat pulldowns:

182x15x5 sets



Kneeling OH rope tri extensions:

80x15

90x15x2 sets

100x15



Rope hammer curls:

80x15

90x15x2 sets

100x15



DB lateral raise:

15’sX15x3 sets



HS flying bird:

20x20x3 sets
 
SkRaw85 said:
12/14

W1D2



Strict standing OHP:

45x10

95x10

145x10

160x6x8 sets



Feet up 2 board close grip bench:

135x5

225x10x4 sets



HS Isolateral wide grip lat pulldowns:

182x15x5 sets



Kneeling OH rope tri extensions:

80x15

90x15x2 sets

100x15



Rope hammer curls:

80x15

90x15x2 sets

100x15



DB lateral raise:

15’sX15x3 sets



HS flying bird:

20x20x3 sets
Click to expand...
Woo! It finally worked!!
 
12/17

W2D1

BW: 235



Bench, powerbar, first rep paused:

45x10

135x10

225x5

300x10

315x6x5 sets



3 board amrap:

335x8



KB NG seal rows:

124x20,15,12,



DB incline press:

65’sX12x4 sets



DB Circuit>

Upright rows:

30’sx15x3 sets

Hammer curls:

30’sX15x3 sets

Skullies:

30’sX15x3 sets
 
Dustin07 said:
crazy stronk!
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Thanks Dustin. That first week was a wake up call with the volume lol. Kicked my azz but I got it done. First week 3 board amrap of 325x4 vs this week 3 board amrap of 335x8 says something. Got a lil strength endurance back fast. Taking 2 hours per session with all the mobility and warmups as well. Cardio baby!
 
12/19



Banded hip walks x 30



Paused Goblet squats:

BWx20

+15x10

+25x10x3 sets



Back extensions:

BWx10x2 sets



Hammy curls:

80x10

100x10x3 sets



Paused Leg extensions:

120x10x3 sets

Most I’ve squatted in months lol. Like a chubby baby giraffe.
 
Looking beefy, nothing wrong with that man.

That was the first thing I thought; this is a lot of hypertrophy volume!
 
12/20

W2D2



Strict standing OHP:

45x10

95x5

135x5

165x10

175x6x5 sets



Deadbug CG bench:

45x10

135x6

225x3

235x10x2 sets



Deadbug 2 board CG bench:

235x8x2



HS Isolateral NG lat pulldowns:

187x12x2 sets

147x12

127x12x2 sets



V grip tri press downs:

126x15x4 sets



V grip curls:

77x15x2 sets

94x15x2 sets



DB lateral raise:

15’sX12

20’sX12

15’sX12x2 sets



DB strict reverse fly:

15’sX15

12’sX15

10’sX15x2 sets
 
Forgot to put benchblokz on for dead bug CG, realized halfway through. Hopefully doesn’t hit 335 amrap too hard next week
 
As good of a bench as you already have, your coach adding in the OHP, since you haven’t trained them consistently in a while, could give that extra edge over the next few months to put you up in that 575 range, especially considering what you benched in your last competition not feeling 100%.💪🏆

Oops I meant 475 not 575.🤪
 
Last edited:
SkRaw85 said:
12/20

W2D2



Strict standing OHP:

45x10

95x5

135x5

165x10

175x6x5 sets



Deadbug CG bench:

45x10

135x6

225x3

235x10x2 sets



Deadbug 2 board CG bench:

235x8x2



HS Isolateral NG lat pulldowns:

187x12x2 sets

147x12

127x12x2 sets



V grip tri press downs:

126x15x4 sets



V grip curls:

77x15x2 sets

94x15x2 sets



DB lateral raise:

15’sX12

20’sX12

15’sX12x2 sets



DB strict reverse fly:

15’sX15

12’sX15

10’sX15x2 sets
Click to expand...
Great session!! You leaving the OHP in for a whole training block?
 
gphagan1 said:
As good of a bench as you already have, your coach adding in the OHP, since you haven’t trained them consistently in a while, could give that extra edge over the next few months to put you up in that 575 range, especially considering what you benched in your last competition not feeling 100%.
Click to expand...

It’s cool because we have the time to focus and build. He’s used to gen Z rolling up like “hey I have a meet in 2 months” then they are done. Sorry I’m on a gen Z tirade lately lol.

Ill start with 475
 
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