SkRaw85 Training Log

1/14

W1D2



Strict standing OHP:

45x10

95x5

135x5

155x8

170x5x8 sets



Deadbug bench, wide grip, full rom, all reps paused:

135x8

240x8x4 sets



Isolateral wide lat pulldowns:

182x12x5 sets



Kneeling OH rope extensions:

90x12

100x12

110x12x2 sets



V grip cable curls:

90x12x4 sets



DB front raise:

15sX12x3 sets



HS flying bird:

+20x15x4 sets
 
Why are the OH cable extensions done kneeling? To ensure you don’t cheat with the lats (assuming that’d throw you off balance)?
 
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Hyde said:
Why are the OH cable extensions done kneeling? To ensure you don’t cheat with the lats (assuming that’d throw you off balance)?
Click to expand...

Because today’s tri accessory was “tri of choice” lol. I’ve been liking these as I keep a big arch from kneeling and it feels good for back as well. Two birds one stone. I get a real deep stretch on the tris from this position too.
 
Hyde said:
Why are the OH cable extensions done kneeling? To ensure you don’t cheat with the lats (assuming that’d throw you off balance)?
Click to expand...
I have been incorporating these lately as well

For me they seem to really let me get more focus on the tricep and they tend to hit better with the angle when kneeling, more stretch, if that makes sense.
 
I know you guys are still a bit bigger than me but when I do cable oh extensions I start with the cable quite low, probably knee height, behind me ish, using a rope and I extend. I almost have to lean forward to keep the rack from pulling be backwards.... maybe I'll give kneeling a try. IF I can maintain the form sounds like you get additional core work.
 
1/16



Banded hip walks x 40

Mini band lying hammy curls x 40

Light band lying hammy curls x 40



Paused goblet squats:

+15x10

+25x10x3 sets



Slow mo Back extensions:

BWx10x3 sets



Machine hammy curl, slow tempo:

100x10x4 sets



Hip abduction:

220x20

250x20x3 sets



Quad extensions:

150x15x3 sets



Kneel cable crunch:

140x20x3 sets
 
I had a nightmare last night. Got my new programming and it had daily fasted cardio and bench day was replaced by 1 hour of row machine. I was elated when I woke up and got to bench.
 
1/18
W2D1

Bench, first rep paused:
45x10
135x5
225x5
315x8
330x5x5 sets

3 board amrap:
345x11

KB incline seal row:
106x15,12,10,8

DB incline press:
75’sX10x3 sets
80’sX10

DB Circuit>
Upright rows:
40sX12x3 sets
Hammer curls:
40sX12x3 sets
Skullies:
40sX12x3 sets
 
Pinned quad for the first time in my pinning career. Needle just fell right in to that virgin muscle with minimal effort on my part. I was psychologically prepared to hit a nerve of vein after hearing horror stories, but nothing. Think I’ll pin quads and calves for a little while since they have been living rent free down there the past few months lol. Dirty freeloaders
 
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Dustin[emoji[emoji6][emoji6]][emoji[emoji6]] said:
jfc dude I don't pin but couldn't imagine doing it into my calf either way lol
Click to expand...

Meh, it’s all just tissue in the end. Really the mental thing is the determining factor of how smooth it’s gonna go. I’ll let ya know how the calves go lol
 
SkRaw85 said:
Meh, it’s all just tissue in the end. Really the mental thing is the determining factor of how smooth it’s gonna go. I’ll let ya know how the calves go lol
Click to expand...
Zoo always warned me, never try calves or traps. Said PIP there is a special kind.

Quads I only do little slinpins. They are much heavier with nerves, so it seems like the short needles hit them less for me. Also helps to stick to the upper, lower, or outer quad. Right in the center seems to be more of the hotbed for nerves.

Not a big deal if you hit one, but it zings you & then you have to pull out and stab a new spot. Which can be a little nerve wracking if you just tapped a nerve lol
 
1/21

W2D2

BW: 239



Strict standing OHP:

45x10

95x8

135x8

175x8

180x5x5 sets



Deadbug bench, wide grip, full rom, all paused:

135x8

250x8x4 sets



HS isolateral wide pulldown:

182x10

202x10x4 sets



Rope Pressdowns:

130x12

140x12x3 sets



Rope hammer curls:

90x12

100x12

110x12x2 sets



DB front raise:

20sX10x3 sets

25sX10



HS flying bird:

+30x12x4 sets
 
1/22



Band hip walk x 40



Reverse hyper:

+44x20x2 sets



Lever squat, paused:

+90x15x3 sets



HS abs:

+30x30x2 sets



Quad extensions:

165x10x5 sets
 
Quad shots are great until you get some gnarly PIP, then they truly suck!!!

I can't imagine calves, that seems like it would be so debilitating if you got PIP. PIP in the calf seems like you wouldn't even be able to put weight on your foot. Sounds excruciating.
 
MrKleen73 said:
Quad shots are great until you get some gnarly PIP, then they truly suck!!!

I can't imagine calves, that seems like it would be so debilitating if you got PIP. PIP in the calf seems like you wouldn't even be able to put weight on your foot. Sounds excruciating.
Click to expand...
You guys have pretty much sold me on calves lol. Second quad shot went well so I’ll keep these in rotation for now.
 
IMG_3263.gif
 
1/25

W3D1



Bench, first rep paused:

45x10

135x10

225x8

275x5

315x3

345x8.5 amrap



3 board amrap:

355x8



KB incline seal row:

124x12,10,8,6



Incline DB press:

75sX8x4 sets

85sX8



DB Circuit>

Upright rows:

40sX12x3 sets

Hammer curls:

40sX12x3 sets

Skullies:

40sX12x3 sets
 
when I see 1/2 on a 345lb bench AMRAP I'm thinking about updating my will for my wife and checking on the life insurance policy ☠️ 😂
 
Alright looks like next meet is going to be June. Plenty of time to get pleasantly plump! Think I’m gonna go masters 125kg (I’ll be a month in to being 40) and open 125kg as well, just in case someone wants to party. Masters state record is 358 and open is 451. That masters one doesn’t get me hard at all so open will be a better goalpost. May as well set the bar a little higher for masters bench in the meantime?
 
SkRaw85 said:
Alright looks like next meet is going to be June. Plenty of time to get pleasantly plump! Think I’m gonna go masters 125kg (I’ll be a month in to being 40) and open 125kg as well, just in case someone wants to party. Masters state record is 358 and open is 451. That masters one doesn’t get me hard at all so open will be a better goalpost. May as well set the bar a little higher for masters bench in the meantime?
Click to expand...
Awesome man…..you could definitely hit 451, especially coming in at a heavier body weight. That gives you the freedom to bulk without worrying about weight, and just focus on strength and power.💪
 
1/28

W3D2

BW: 237



Standing strict OHP:

45x10

95x8

135x8

165x5

190x9 amrap



Deadbug bench, wide grip, full rom, all paused:

135x5

225x5

265x8x4 sets



HS Isolateral wide pulldowns:

212x8

222x8

232x8

242x8

252x8



Rope pressdowns:

140x12

150x12x3 sets



Rope hammer curls:

100x12

110x12

120x12

130x12



DB front raise:

20sX8

25sX8

30sX8x2 sets

35sX8



HS flying bird:

+40x10x4 sets
 
SkRaw85 said:
1/28

W3D2

BW: 237



Standing strict OHP:

45x10

95x8

135x8

165x5

190x9 amrap



Deadbug bench, wide grip, full rom, all paused:

135x5

225x5

265x8x4 sets



HS Isolateral wide pulldowns:

212x8

222x8

232x8

242x8

252x8



Rope pressdowns:

140x12

150x12x3 sets



Rope hammer curls:

100x12

110x12

120x12

130x12



DB front raise:

20sX8

25sX8

30sX8x2 sets

35sX8



HS flying bird:

+40x10x4 sets
Click to expand...
I couldn’t imagine how difficult it would be to stabilize 265 4x8 Deadbug Bench….Skrong 💪
 
I can't wait to see how much progress you can make on bench while pushing bodyweight up.
 
Sleep has been garbage past few nights as Im trying to acclimate to nasal pillows for the cpap.
I’m welcoming this deload week coming in
 
Dustin07 said:
when I see 1/2 on a 345lb bench AMRAP I'm thinking about updating my will for my wife and checking on the life insurance policy
Click to expand...
This. Honestly the numbers you guys put up I literally think to myself that weight would crush me. Anything 300+ is awesome. Keep doing your thing!
SkRaw85 said:
Alright looks like next meet is going to be June. Plenty of time to get pleasantly plump! Think I’m gonna go masters 125kg (I’ll be a month in to being 40) and open 125kg as well, just in case someone wants to party. Masters state record is 358 and open is 451. That masters one doesn’t get me hard at all so open will be a better goalpost. May as well set the bar a little higher for masters bench in the meantime?
Click to expand...
Woo! Go get some gold.
 
akboom87 said:
Do you got a calorie surplus you aiming for? Either way be fun to watch this happen!
Click to expand...
Took a few to rebound from that stomach bug and stretch the stomach up again, but I’ve been slowly working it back. 4500 total is my last weekly average, bumping up now
 
Kiddo turned 10 yesterday. Man, double digits! Got some cardio on at laser tag and ate some trash food to top it off. Just crazy to think he’s 10! I know that’s cliche but here we are.
 
SkRaw85 said:
Kiddo turned 10 yesterday. Man, double digits! Got some cardio on at laser tag and ate some trash food to top it off. Just crazy to think he’s 10! I know that’s cliche but here we are.
Click to expand...
They grow up quick, but each phase is fun. Before long he’ll be a teenager hitting the gym with his Old Man….pumping iron, and looking at the ladies.💪😎👍
 
2/1

W4D1



Bench, first rep paused:

45x10

135x10

225x8

295x6x4 sets



3 board bench:

315x5x3 sets



KB incline seal row:

124x12x3 sets



Incline DB press:

80sX10x2 sets

90sX10



DB Circuit>

Upright rows:

40sX10x3 sets

Hammer curls:

40sX10x3 sets

Skullies:

40sX10x3 sets
 
SkRaw85 said:
Alright looks like next meet is going to be June. Plenty of time to get pleasantly plump! Think I’m gonna go masters 125kg (I’ll be a month in to being 40) and open 125kg as well, just in case someone wants to party. Masters state record is 358 and open is 451. That masters one doesn’t get me hard at all so open will be a better goalpost. May as well set the bar a little higher for masters bench in the meantime?
Click to expand...
Exciting new. Welcome to the old timers club :)
 
2/3

W4D2



Strict standing OHP:

45x10

95x6

135x6

165x6x4 sets



Deadbug bench, wide grip, full rom, all paused:

45x10

135x6

225x6x4 sets



Lat pulldowns ultra wide mag grip:

140x10x3 sets



EZ bar skull crushers:

80x10

130x10x2 sets



EZ handle cable curls:

100x10x2 sets



DB front raise:

25sX10x3 sets



DB reverse fly:

15sX15x2 sets
 
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