SkRaw85 Training Log

Friday
ME upper

Red rogue band pullaparts:
20x3

Db upright rows:
60’sX10
50’sX10
40’sX10

Red rogue band tri pushdown:
20x3 (last two sets paused)

*PVC bar bends/presses, floor pose holds to activate lats*

Floor press, Ohio bar, 1 sec pause, no spotter liftoffs:
45x10
225x3
315x3
365x1
385xfail
*wrist wraps/sleeves on, engage rage*
385x1
405xfail,fail
FAAAAAAAHHHHHK!
Intent was to work up to new PR at 415. Not today. Less warms for chest is best for me. Hindsight.

Rope tri pushdown:
120x10
140x10
150x10

Db kroc row:
80x10x6 (3 sets per side)

Red rogue face pulls:
15x3

Standing cable crunch:
150x20,10,10
 
Friday
ME upper

Red rogue band pullaparts:
20x3

Db upright rows:
60’sX10
50’sX10
40’sX10

Red rogue band tri pushdown:
20x3 (last two sets paused)

*PVC bar bends/presses, floor pose holds to activate lats*

Floor press, Ohio bar, 1 sec pause, no spotter liftoffs:
45x10
225x3
315x3
365x1
385xfail
*wrist wraps/sleeves on, engage rage*
385x1
405xfail,fail
FAAAAAAAHHHHHK!
Intent was to work up to new PR at 415. Not today. Less warms for chest is best for me. Hindsight.

Rope tri pushdown:
120x10
140x10
150x10

Db kroc row:
80x10x6 (3 sets per side)

Red rogue face pulls:
15x3

Standing cable crunch:
150x20,10,10
 
Nice lift! I wouldn’t scale back warmups too much for sake of a training PR; I mean you could try to be a bit more efficient but just remember the potential consequences if you do too little.

Also, you ain’t doing Kroc Rows with 80s for sets of 10 bruh. I met Kroc. Even as a woman, that back is Dorian caliber.
 
Hyde said:
Nice lift! I wouldn’t scale back warmups too much for sake of a training PR; I mean you could try to be a bit more efficient but just remember the potential consequences if you do too little.

Also, you ain’t doing Kroc Rows with 80s for sets of 10 bruh. I met Kroc. Even as a woman, that back is Dorian caliber.
Click to expand...

80’s be light. Can vid if you like
 
SkRaw85 said:
Friday
ME upper

Red rogue band pullaparts:
20x3

Db upright rows:
60’sX10
50’sX10
40’sX10

Red rogue band tri pushdown:
20x3 (last two sets paused)

*PVC bar bends/presses, floor pose holds to activate lats*

Floor press, Ohio bar, 1 sec pause, no spotter liftoffs:
45x10
225x3
315x3
365x1
385xfail
*wrist wraps/sleeves on, engage rage*
385x1
405xfail,fail
FAAAAAAAHHHHHK!
Intent was to work up to new PR at 415. Not today. Less warms for chest is best for me. Hindsight.

Rope tri pushdown:
120x10
140x10
150x10

Db kroc row:
80x10x6 (3 sets per side)

Red rogue face pulls:
15x3

Standing cable crunch:
150x20,10,10
Click to expand...
That's how I go after PRs: warmups drop from 5s to 3s.
 
SkRaw85 said:
80’s be light. Can vid if you like
Click to expand...

That’s what I’m saying. If it’s light, you ain’t doing Kroc Rows. Kroc Rows are hard, heavy, and row til you die. 80s are gonna be a smoke show for you.

Basically a widowmaker squat for db rows.
 
Hyde said:
That’s what I’m saying. If it’s light, you ain’t doing Kroc Rows. Kroc Rows are hard, heavy, and row til you die. 80s are gonna be a smoke show for you.

Basically a widowmaker squat for db rows.
Click to expand...

Ahhh I gotcha. Yeah I was pretty toasted so didn’t have a whole lotta gas in the tank. Wanted to get all sets in. But yes, normally 150’s is what I do.
 
Hyde said:
That’s what I’m saying. If it’s light, you ain’t doing Kroc Rows. Kroc Rows are hard, heavy, and row til you die. 80s are gonna be a smoke show for you.

Basically a widowmaker squat for db rows.
Click to expand...

Ahhh I gotcha. Yeah I was pretty toasted so didn’t have a whole lotta gas in the tank. Wanted to get all sets in. But yes, normally 150’s is what I do.
 
SkRaw85 said:
Ahhh I gotcha. Yeah I was pretty toasted so didn’t have a whole lotta gas in the tank. Wanted to get all sets in. But yes, normally 150’s is what I do.
Click to expand...

Yeah that sounds much better!

SkRaw85 said:
I’ve found singles working up work best for me (historically). But only for bench. Squats and deads hell no.
Click to expand...

That’s wild; I love doing only singles on squat or deadlift honestly. I feel even doubles or triples burn so much more energy. I would rather get warm from mobility and activation movements like split squats and box jumps in a max out scenario.

Different strokes!
 
Monday
W2D1
ME lower

Sled push warms:
+2 plates x 60 yards x 2 max speed

Box jumps and stretches

Ssb good mornings:
70x10
160x3
250x3
300x3
320x3 belt
340x3 belt
360x3 belt
370x3 belt, *3RM PR*

Reverse hyper:
15
20
+20 lbs X 15

Cable lat pull down, ultra wide mag grip:
120x15
130x15,10

Seated BB good mornings:
135x10x3

Belt squat marches, wide stance:
+110 lbs X 1 minute
+160 lbs X 1 minute
+190 lbs X 1 minute
 
Hyde said:
Yeah that sounds much better!



That’s wild; I love doing only singles on squat or deadlift honestly. I feel even doubles or triples burn so much more energy. I would rather get warm from mobility and activation movements like split squats and box jumps in a max out scenario.

Different strokes!
Click to expand...
Yeah once I have done a solid mobility and activations I do much better with a potentiating warm up like that as well when going for strength.
BennyMagoo79 said:
Oh wow. Yeah I can't get fired up with singles on bench, shoulders too cold.
Click to expand...
Your shoulders would be nice and warm if you started with mobility and activation work for about 10-15 minutes. Now if you are using the weights to actually warm up your body then no this is not going to be for you but I tend to sweat some from my mobility and activation work. Sometimes I just go in and use the weights for my warm up too, start low and rep light until warm but it definitely messes me up if trying to lift heavier percentages.
 
Hyde said:
Sweet GMs!
Click to expand...

Gracias! The wife damn near has her pro card in boomstick method after yesterday lol. My gym does have a ton of body tempering tools I will be utilizing on weds. Namely the geisha roller and accumobility balls. Watching some vids tonight on the geisha, I need this bad.
 
Tuesday
W2D2
ME upper

Black rogue pull aparts:
10,20,10

DB Y/T raise (one of each=1 rep):
15’sX10
17.5’sX7
20’sX5

Black rogue push downs:
20x3

Flat bench Swiss bar, widest grips, focus bend on eccentric/separate on concentric, all reps paused:
60x10 slow heavy focus bends
150x3 paused
240x3 paused
280x1 paused
290x1 paused
312x1 paused
332x1 paused, sleeves
352x1 paused,sleeves *PR*
Last set was a grinder but knocked it out. Guess all those Db hex presses are paying off.

Db Williams ext:
50’sX10
60’sX10
55’sX10

30° incline supported bb seal row, power bar:
135x10 comp bench grip
185x10 snatch grip
225x9 snatch
*substituted these for bent over bb rows, still gunshy of these. But not heavy good mornings. Logic? *

Db 45° incline press:
90’sX10 slow
80’sX10 slow
70’sX5 slow

Kneel cable crunch:
150x20,15,15
 
How tf do your pecs not rip off with such a wide grip???

I wish I could bench so much wider without issue. Seems like pinky on the rings isn’t even safe for me usually in the long run.
 
Hyde said:
How tf do your pecs not rip off with such a wide grip???

I wish I could bench so much wider without issue. Seems like pinky on the rings isn’t even safe for me usually in the long run.
Click to expand...

Dunno, I’m just a tricep with legs. I did learn very fast that a liftoff is crucial with this bar at higher weight. Awkward to do by oneself. Last 2 sets I got a spotter.
 
Hyde said:
How tf do your pecs not rip off with such a wide grip???

I wish I could bench so much wider without issue. Seems like pinky on the rings isn’t even safe for me usually in the long run.
Click to expand...
Isn't even the widest grip on a Swiss bar relatively narrow.
 
I got a swiss bar about 18 months ago and that thing does not agree with my shoulder at all... I got it because it was supposed to be slightly easier on shoulders but the first several times I used it instant pain in the front of my delts... Going to have to pull it back out to see if the down time has allowed that area to cool down any. I wish I had gotten the one with the angled handles only the center on mine have that the others are straight and seem to put me in an odd position. I got the Titan Bar, it is a beast though @ 65lbs... Heck if I can't flat press with it maybe I will put a big PVC thing around it and turn it into a log press of sorts...
 
MrKleen73 said:
I got a swiss bar about 18 months ago and that thing does not agree with my shoulder at all... I got it because it was supposed to be slightly easier on shoulders but the first several times I used it instant pain in the front of my delts... Going to have to pull it back out to see if the down time has allowed that area to cool down any. I wish I had gotten the one with the angled handles only the center on mine have that the others are straight and seem to put me in an odd position. I got the Titan Bar, it is a beast though @ 65lbs... Heck if I can't flat press with it maybe I will put a big PVC thing around it and turn it into a log press of sorts...
Click to expand...

I got the Duffalo bar for the purpose of alleviating shoulder pain. But I found at high weight it actually aggravates my rotator cuff substantially. The Duffalo definitely feels better for squats though, and speed benching doesn’t seem to cause discomfort.
For me (even though I’ve only used a Swiss bar twice), the Swiss bar felt way more neutral and easier on the shoulder. Almost easier pressing really. I will have to see where it goes though as it is still quite new to me.
 
SkRaw85 said:
I got the Duffalo bar for the purpose of alleviating shoulder pain. But I found at high weight it actually aggravates my rotator cuff substantially. The Duffalo definitely feels better for squats though, and speed benching doesn’t seem to cause discomfort.
For me (even though I’ve only used a Swiss bar twice), the Swiss bar felt way more neutral and easier on the shoulder. Almost easier pressing really. I will have to see where it goes though as it is still quite new to me.
Click to expand...

Definitely a bitch to unrack!
 
SkRaw85 said:
I got the Duffalo bar for the purpose of alleviating shoulder pain. But I found at high weight it actually aggravates my rotator cuff substantially. The Duffalo definitely feels better for squats though, and speed benching doesn’t seem to cause discomfort.
For me (even though I’ve only used a Swiss bar twice), the Swiss bar felt way more neutral and easier on the shoulder. Almost easier pressing really. I will have to see where it goes though as it is still quite new to me.
Click to expand...
That is what I have always read. I am hoping my biceps tendons or front delts have cooled down a bit and I can use it as planned. Will use this as a reminder to pull it out and give it another shot.
 
Thursday
W2D3
DE lower

*Hip band circles, goblet squats 70x10x3, stretches from a duffin vid, more stretch*

Duffalo speed box squats vs purple light bands, 30 sec rest:
255x2x10

Sumo speed pulls vs red minis, power bar, hookgrip, 60 sec max rest, no belt:
225x3
405x1x10
I think Ive been sitting on a goldmine with sumo pulls. Just started consistently doing them these past 2 weeks and pull way faster, smoother and stronger. Strayed from my template today as this exercise is well above my 50% (of conventional anyways). I really don’t know what my 1rm sumo is. Need to look ahead and see next ME lower day that involves deads. Kinda anxious. All sets moved fast, strong wedge and lat engagement. Dont get that savage Viking feeling like conventional buuuut, Maybe sumo is cheating.... either way I like where this is going.
Invalid Link Removed
Minimal damage on the hooker grabbers this sesh.

BB good mornings:
135x15,15,12

Flat supported seal rows:
135x10 CG
185x10x2 pinky rings

Hang leg raise:
20 bodyweight

+15x15x3

Dropped sled pulls this session due to going ham on speed pulls.
 
Thursday
W2D3
DE lower

*Hip band circles, goblet squats 70x10x3, stretches from a duffin vid, more stretch*

Duffalo speed box squats vs purple light bands, 30 sec rest:
255x2x10

Sumo speed pulls vs red minis, power bar, hookgrip, 60 sec max rest, no belt:
225x3
405x1x10
I think Ive been sitting on a goldmine with sumo pulls. Just started consistently doing them these past 2 weeks and pull way faster, smoother and stronger. Strayed from my template today as this exercise is well above my 50% (of conventional anyways). I really don’t know what my 1rm sumo is. Need to look ahead and see next ME lower day that involves deads. Kinda anxious. All sets moved fast, strong wedge and lat engagement. Dont get that savage Viking feeling like conventional buuuut, Maybe sumo is cheating.... either way I like where this is going.
Invalid Link Removed
Minimal damage on the hooker grabbers this sesh.

BB good mornings:
135x15,15,12

Flat supported seal rows:
135x10 CG
185x10x2 pinky rings

Hang leg raise:
20 bodyweight

+15x15x3

Dropped sled pulls this session due to going ham on speed pulls.
 
Good stuff going on in here as usual!
 
Good work on the sumos. Id recommend continuing to nail down form for a few more weeks before pushing for a true 1rm but i know the urge to do so is a tough to contain now and again. Maybe for ME day work up to a “training max” which would correspond closer to about 90% of a true 1rm (x1@~8) then do a few back down triples with 83-85% of that weight. Will still maybe let you scratch the itch to push it a tad but keep you governed down a little bit, then let you grease your form and provide a good strength stimulus at a submax load.
 
MrKleen73 said:
Good stuff going on in here as usual!
Click to expand...
Thanks, next week should be a real blast!

jswain34 said:
Good work on the sumos. Id recommend continuing to nail down form for a few more weeks before pushing for a true 1rm but i know the urge to do so is a tough to contain now and again. Maybe for ME day work up to a “training max” which would correspond closer to about 90% of a true 1rm (x1@~8) then do a few back down triples with 83-85% of that weight. Will still maybe let you scratch the itch to push it a tad but keep you governed down a little bit, then let you grease your form and provide a good strength stimulus at a submax load.
Click to expand...
Just checked template and I’m clear of regular deads for at least the next 2 weeks (still speed sumos on dynamic days). I’ll definitely heed your advice, as power is there but I want form to match. Hard to decide a weight for speeds without a true 1rm, so 315 vs purples for 10 was stupid easy; 405 vs minis for 10 was fast but took more gas out and I skipped 6x60 yard sled pulls due to it. Thinking 350-365ish next week. Will be keeping them governed down though until form is on point though.

Hyde said:
You have shorter arms, relativity. A lot of guys like you do indeed do better with sumo.
Click to expand...
I’ve always figured this would be the case but just love conventional feels so much and was stubborn. Glad I’m finally diversifying. Progress all around is climbing.
 
SkRaw85 said:
Thanks, next week should be a real blast!


Just checked template and I’m clear of regular deads for at least the next 2 weeks (still speed sumos on dynamic days). I’ll definitely heed your advice, as power is there but I want form to match. Hard to decide a weight for speeds without a true 1rm, so 315 vs purples for 10 was stupid easy; 405 vs minis for 10 was fast but took more gas out and I skipped 6x60 yard sled pulls due to it. Thinking 350-365ish next week. Will be keeping them governed down though until form is on point though.


I’ve always figured this would be the case but just love conventional feels so much and was stubborn. Glad I’m finally diversifying. Progress all around is climbing.
Click to expand...
If working speed pulls should't they move extremely easily? I mean I know you can go up to 70% on them but 40-60% should be sufficient if working for speed. I imagine 315 was probably solid for speed work no?
 
MrKleen73 said:
If working speed pulls should't they move extremely easily? I mean I know you can go up to 70% on them but 40-60% should be sufficient if working for speed. I imagine 315 was probably solid for speed work no?
Click to expand...

I was pulling against stronger bands (purple lights) with 315. Thinking around 350 with the lighter bands (red minis). 315 seriously just felt like an empty bar though. Decisions decisions...
 
Did notice 2 times today I locked out knees too early and ended up chasing the bar for lockout. Next rep I would focus and keep timing on point and bar against body for entire pull.
 
Speed is supposed to be light, ya dingus!

It is a restorative method focusing on technique work and then the repetition method for accessories - it’s role in the conjugate method is strictly as a second class citizen to the max effort method, because if you pull ME twice a week you’ll be destroyed faster than you think, so working technique and muscles are better than nothing but inferior to ME. But if you go too heavy on this day you will accumulate more fatigue than the Westside style split really intended for.

Not that guys didn’t go too heavy all the time on this day and frequently work up, but Louie has said multiple times that’s not ideal and he couldn’t always control guys getting into contests with each other or being dumb dumbs. But if you are concerned with the big picture, it’s not ideal. Waving 50-60% plus 20-25% accommodating resistance at the top for squat and deadlift, as low as 25-40% for bench in straight weight.

I would just use your conventional max to determine % since sumo feels so good.
 
MrKleen73 said:
Yeah once I have done a solid mobility and activations I do much better with a potentiating warm up like that as well when going for strength.

Your shoulders would be nice and warm if you started with mobility and activation work for about 10-15 minutes. Now if you are using the weights to actually warm up your body then no this is not going to be for you but I tend to sweat some from my mobility and activation work. Sometimes I just go in and use the weights for my warm up too, start low and rep light until warm but it definitely messes me up if trying to lift heavier percentages.
Click to expand...
I always feel like I am skating on thin ice with heavy bench!
 
Hyde said:
Speed is supposed to be light, ya dingus!

It is a restorative method focusing on technique work and then the repetition method for accessories - it’s role in the conjugate method is strictly as a second class citizen to the max effort method, because if you pull ME twice a week you’ll be destroyed faster than you think, so working technique and muscles are better than nothing but inferior to ME. But if you go too heavy on this day you will accumulate more fatigue than the Westside style split really intended for.

Not that guys didn’t go too heavy all the time on this day and frequently work up, but Louie has said multiple times that’s not ideal and he couldn’t always control guys getting into contests with each other or being dumb dumbs. But if you are concerned with the big picture, it’s not ideal. Waving 50-60% plus 20-25% accommodating resistance at the top for squat and deadlift, as low as 25-40% for bench in straight weight.

I would just use your conventional max to determine % since sumo feels so good.
Click to expand...

Yeshhhhh, but comparatively when I do speed bench it doesn’t feel meaningless. Speed sumos at 315 I felt nothing, jumping jacks would have been more beneficial. I need stimulus on my speed days. I’ll find a happy medium.
 
SkRaw85 said:
Yeshhhhh, but comparatively when I do speed bench it doesn’t feel meaningless. Speed sumos at 315 I felt nothing, jumping jacks would have been more beneficial. I need stimulus on my speed days. I’ll find a happy medium.
Click to expand...

You should be whipped after DE day. If not, you might not be using enough compensatory acceleration/effort or focus to get the max gains from it.
 
Friday
W2D4
DE upper

Db tomahawks:
25x30 per arm
30x20

Green rogue banded straight arm lat pulls:
15,10,10

Db arm wrestlers:
15x15 per arm

Flat Db press:
100’sX15x2

Speed bench vs monster minis doubled & 40 lbs chain, power bar, vary grip, 30 sec max rest:
135x3x9

BB snatch grip shrugs:
225x10x3

Db side bends:
50x15x6
 
Monday
W3D1
ME lower

*Banded GM’s, reverse hypers, box jumps for warms

RDL:
155x10
265x5

2” deficit con dead, Texas bar:
265x3 doh
375x1 doh
442x1 doh
487x1 hook, belt *PR* (475 previous pr for 2” deficit hookgrip)
522x1 hook, belt *PR’d my PR*
Stopping here, more in tank but not gonna get greedy.

Banded seated hammy curls vs thick green rogue band:
10x3 (increase distance every set)

SSB GM:
212x10
162x12x2

Reverse hyper:
+50x15x3

Have to ditch sled pulls cuz I am covering a shift today (my day off) and I don’t wanna blow my entire load before work and be an irate ill prick at work. Today was a good day
 
Monday
W3D1
ME lower

*Banded GM’s, reverse hypers, box jumps for warms

RDL:
155x10
265x5

2” deficit con dead, Texas bar:
265x3 doh
375x1 doh
442x1 doh
487x1 hook, belt *PR* (475 previous pr for 2” deficit hookgrip)
522x1 hook, belt *PR’d my PR*
Stopping here, more in tank but not gonna get greedy.

Banded seated hammy curls vs thick green rogue band:
10x3 (increase distance every set)

SSB GM:
212x10
162x12x2

Reverse hyper:
+50x15x3

Have to ditch sled pulls cuz I am covering a shift today (my day off) and I don’t wanna blow my entire load before work and be an irate ill prick at work. Today was a good day
 
Tuesday
W3D2
ME upper

Seated Db reverse fly:
20’sx15x3

Banded tri pushdowns:
30x3

Wide grip banded face pulls:
12x3

Duffalo bench:
145x5
235x3
325x2x2
345x1x3
Don’t like pushing too heavy on this lift as it always jacks my rotator cuffs. Max is 375 so I had 3 reps above 90%. Playing it safe with this bar as I’ve learned from past endeavors.

Barbell JM press:
135x10x3

Cable lat pull downs, mid mag grip:
140x10
150x10
160x8x2

Db upright row:
50’sX12x3

Standing cable crunch:
150x20,12,12
 
Don’t use movements for ME that are too risky. There’s just too many hundreds of options to go with something risky.

Close grip, floor, comp width, Swiss/neutral bar, Axle, boards, incline, chains, bands, long paused, from pins - any combination you can dream.

Incline CG 2bd with ascending chain weight. That’s wholly 4 variables removed from a comp bench, but don’t doubt it could be used to build your ability to strain through a press.
 
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