SkRaw85 Training Log

jswain34

jswain34

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"Juices flowing from somewhere besides my dumper" .
 
SkRaw85

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8/5/19
RE upper

Db arm wrestlers:
20x20

Db tri tomahawk:
30x20 per arm

Db hex press timed 3 mins amrap:
140x43
Felt like cardio, and I am out of shape.

Flat bench:
225x7x2 paused

Pec deck rear delt fly, slow grind:
175x10
195x10
175x5
160x10

Db Williams extension, slow and focus form:
40’sX20
35’sX20
30’sX15

Front plate raise:
10x2

Db alt hammer curl:
40’sX20,14
30’sX16

Kneel cable crunch, 30 sec rest:
200x20,10,10
 
jswain34

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Link it in here when you get it up. You have me intrigued.
 
SkRaw85

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8/6/19
Deads

RDL:
155x10
245x10

2” deficit:
335x5 doh
430x2 belt, hook

Con dead:
455x1 belt, hook
485x1

Cable lat pulldowns:
180x10x3 ultra wide mag grip

kneel plate loaded hammy curl:
115x10 per leg
165x5

Duffalo good mornings:
145x5
235x5x2

Standing calf raise:
600x10x3 full stack

Good girl/bad girl machine:
Full stackX10 good girl
Full stackX10 bad girl

Al
Pay left halfway through my session. Stomach growling like a bear and feelings of starvation lol. I like where this is going.
 
SkRaw85

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8/6/19
Deads

RDL:
155x10
245x10

2” deficit:
335x5 doh
430x2 belt, hook

Con dead:
455x1 belt, hook
485x1

Cable lat pulldowns:
180x10x3 ultra wide mag grip

kneel plate loaded hammy curl:
115x10 per leg
165x5

Duffalo good mornings:
145x5
235x5x2

Standing calf raise:
600x10x3 full stack

Good girl/bad girl machine:
Full stackX10 good girl
Full stackX10 bad girl

Al
Pay left halfway through my session. Stomach growling like a bear and feelings of starvation lol. I like where this is going.
 
Yomo

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I only "liked" the first post, cause I don't do sloppy seconds....:cool:
 
SkRaw85

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May have found a new gym...
Went out on a whim today in search of bars, found a gym with all the bars! Owner used to train with duffin. Just this year Efferding, mark bell and duffin made appearances. I think this is a no brainer in my lifting evolution. Place is dope, hundreds of yards to push a sled, every bar imaginable, eleiko plates, strong MF’ers. Yes please
 
jswain34

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Yeahhhh...thats the place you wanna be.
 
jswain34

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Yeahhhh...thats the place you wanna be.
 
SkRaw85

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8/7/19

Speed bench vs monster minis doubled, 30 sec rest, vary grips:
185x3x9
135x3x4

Swiss bar bench:
Dunno how much rogue Swiss bar weighs
1 platex15
2 platesx3 (stopped, supposed to be speed day but I’m in a damn candy store)

Db Williams ext:
40’sX15,12,12

Seat Db rear delt fly:
25’sX12,10,8,8

Db alt front raise:
35’sX16x2
40’sX12

Db hex press:
140x12
140x8 paused

Db tomahawk:
40x10 per arm
30x15 lateral
 
SkRaw85

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So wow, I feel like a kid who just discovered his first boner. New gym confirmed! Just blown away by everything. Monolifts, belt squat, reverse hyper, chains, bands, proper platforms for bands, ssb, transformer bar, Swiss bars, hydraulic leg press thingy, machines I have no idea what they are, logs, rings, sleds... sharks with friggin laser beams!
I am so stoked to finally have access to some nice tools, this is the entrance to next level. Everybody there super cool and training hard. I have never seen a gym like this. Game on.
 
BennyMagoo79

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So wow, I feel like a kid who just discovered his first boner. New gym confirmed! Just blown away by everything. Monolifts, belt squat, reverse hyper, chains, bands, proper platforms for bands, ssb, transformer bar, Swiss bars, hydraulic leg press thingy, machines I have no idea what they are, logs, rings, sleds... sharks with friggin laser beams!
I am so stoked to finally have access to some nice tools, this is the entrance to next level. Everybody there super cool and training hard. I have never seen a gym like this. Game on.
Awesome dude, I'm jealous! Wish I had a place like that near me!
 
hairygrandpa

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Just don't break anything there.
 
SkRaw85

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The reality is the equipment is just a bonus. If anything there takes you to a higher level, it will be the atmosphere. A competitive or encouraging gym is a good driver for results.
This is exactly what I need. But that equipment tho!
 
SkRaw85

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The reality is the equipment is just a bonus. If anything there takes you to a higher level, it will be the atmosphere. A competitive or encouraging gym is a good driver for results.
This is exactly what I need. But that equipment tho!
 
jswain34

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Wowwww. What a cute pup that is! I want a chocolate lab so bad. Another couple of years once i have a place for it to run around.
 
jswain34

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Double
 
Last edited:
SkRaw85

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8/9/19

SSB parallel box Skwaats:
70x10
160x10
210x8
230x6x3
210x6
First time on a SSB. Foreign and humbling for sure. Lats and core took some action

Reverse hyper:
First time on this
No plates x 10 to feel movement out, dunno starting weight
+50 lbs x 10
+100 lbs x 10
+150 x 10
+170 x 5

Alt Db hammer curls:
50’sX20
45’sX16
40’sX20

I’ll say it again, humbled. Jealous of you guys that have been using this stuff for years! My GPP is pretty junk right now so that doesn’t help. But yes, I luh dis shat!
 
Hyde

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I haven’t had access to the reverse hyper for a long time honestly, but I think it’s a good way to get extra posterior volume in. Honestly I feel the extra GHR work I have been incorporating this last year has really filled that role well (albeit more hamstring focused).

Is that a no-name SSB or the Elite FTS Yoke bar? We have the Yoke bar and it’s definitely a little easier than some of the no-name ones I’ve used at past gyms. Sweet bar.
 
SkRaw85

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I haven’t had access to the reverse hyper for a long time honestly, but I think it’s a good way to get extra posterior volume in. Honestly I feel the extra GHR work I have been incorporating this last year has really filled that role well (albeit more hamstring focused).

Is that a no-name SSB or the Elite FTS Yoke bar? We have the Yoke bar and it’s definitely a little easier than some of the no-name ones I’ve used at past gyms. Sweet bar.
That reverse hyper lit me up nice. Really felt it in the hams the last set (heaviest). I need to use GHRs again, it’s been forever.
It’s the Rogue ssb. All bars are rogue minus the Duffalo and transformer.
 
SkRaw85

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8/12/19
bench and stuff

Db arm wrestler:
25x12 per arm

Tri tomahawk/lateral ext:
25x12 tomahawk
25x12 lateral
30x12 tomahawk

Db front/lateral raise:
20’sX10x2

Bench:
45 x warms/stretch
135x5 cg
225x5 cg
315x2,1 paused
335x1 paused
355x1
*put on red rogue bands doubled*
135x5 CG paused
225x2x3 paused
245x1 paused
265x1 paused

Axle bar JM press:
115x10
165x7,7,4

Db Ahrens press:
40’sX10x2

Front plate raise:
10,10

Db concentration curl w/extreme fat gripz:
20x15x3

Just watched a dude Hatfield squat 6 plates for 3 reps on the ssb in sleeves. Mother of god.
 
SkRaw85

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Hatfield squat ain’t that hard. I’ve done like 535 in sleeves when my backsquat was like 455. You can totally get there!
Hmmm, I have done zero Hatfield’s in my life. Added to my long list of squat stuff lol. Belt, camber bar, Hatfield, in that order on the menu.
Haven’t really got into a strict scheme of things yet as I’m still feeling out all these new Xmas presents. Next week or two will be more structured.
 
Hyde

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Hmmm, I have done zero Hatfield’s in my life. Added to my long list of squat stuff lol. Belt, camber bar, Hatfield, in that order on the menu.
Haven’t really got into a strict scheme of things yet as I’m still feeling out all these new Xmas presents. Next week or two will be more structured.
Imagine getting to use your lats to help pull you up as you squat - it’s a tremendous help, and a lot of fun. I did it one time Max Effort with another guy at the gym and it was a blast. Pretty easy on the back too because you can force yourself to stay upright. Would definitely recommend playing with it as an accessory or ME move.

Actually, I should break these out for some rep work! Like a poor kid smith squat combined with lat pressdowns.
 
SkRaw85

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Imagine getting to use your lats to help pull you up as you squat - it’s a tremendous help, and a lot of fun. I did it one time Max Effort with another guy at the gym and it was a blast. Pretty easy on the back too because you can force yourself to stay upright. Would definitely recommend playing with it as an accessory or ME move.

Actually, I should break these out for some rep work! Like a poor kid smith squat combined with lat pressdowns.
Seems like cheating! Yeah I am giving these a go in an upcoming session soon.
 
Hyde

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Seems like cheating! Yeah I am giving these a go in an upcoming session soon.
If you read into Dr. Fred Hatfield’s work, he was a huge proponent of power-bodybuilding, and he was big on getting muscle volume acquired through safer means than the comp moves. While his meet prep cycles were extremely comp-specific, he recognized it did well to give the low back a break in off-season cycles.

He would pull exclusively on the trap bar outside of meet prep and did a lot of squat volume with the safety bar and used his hands on the rack to keep him upright. Legs get yoked and back doesn’t get so trashed. He was also big on leg pressing. Guy was an animal, the greatest squatter of his time and doing it at 45 years old. Very intelligent coach as well. Josh Bryant learned a lot of what he coaches from Dr. Squat.
 

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SkRaw85

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8/13/19
Deads

Using rogue kilo plates (and Texas deadlift bar!). Time for maths.

RDL:
155x10 paused
265x10

Con dead:
375x5 doh
443x3 belt, hook
465x3 belt, hook
Ripped my kitten mitten, strap on and go!
465x3

4” deficit, paused at bottom (regular pull floor height):
375x3x2

IMG_5491.JPG

My fingers outangled my thumb .
Forgot what it’s like to pull with knurling, my other gym’s bars were worn down and smooth as a baby bum. First time on a Texas bar too, one extreme to the other. I love it.
 
SkRaw85

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If you read into Dr. Fred Hatfield’s work, he was a huge proponent of power-bodybuilding, and he was big on getting muscle volume acquired through safer means than the comp moves. While his meet prep cycles were extremely comp-specific, he recognized it did well to give the low back a break in off-season cycles.

He would pull exclusively on the trap bar outside of meet prep and did a lot of squat volume with the safety bar and used his hands on the rack to keep him upright. Legs get yoked and back doesn’t get so trashed. He was also big on leg pressing. Guy was an animal, the greatest squatter of his time and doing it at 45 years old. Very intelligent coach as well. Josh Bryant learned a lot of what he coaches from Dr. Squat.
I’ll give it some research. I’m still noob but desire to learn is like a fire.
 

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