SkRaw85 Training Log

[SkRaw85]

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.

I almost went incline or axle actually but ended up duffing. Today called for 3” camber straight bar (aka the man maker) but don’t have access so I figured Duffalo would suffice. The chosen weight worked out but I won’t go any higher than today’s sesh. Kadillac bar would be damn ideal. I’m thinking about selling my Duffalo bar since my new gym has one and getting a kadillac. $400 takes it, you haul it tho!

 

[Yomo]

great pull! ....got enough bands, lol.

 

[SkRaw85]

great pull! ....got enough bands, lol.

Thanks man! Yeah seriously lol. They do a bunch of classes and use em all up. I use my own bands tho for my main work cuz they are way fresher and not ripping. Scary stuff. Nothing like a face pull followed by a face slap.

 

[Matthersby]

Don’t mind me.... just lurking and admiring the strong guys’ lifts as I am weak.

 

[SkRaw85]

Don’t mind me.... just lurking and admiring the strong guys’ lifts as I am weak.

Weak my a$$, you’re a damn monster!

 

[Matthersby]

I wouldn’t even put my lifts up next to yours bro. You one strong dude. My dead is solid but these long arms and legs slow me down. Well and not ever training for strength too.
Keep it up bro, love seeing your big lifts.

 

[MrKleen73]

Thanks man! Yeah seriously lol. They do a bunch of classes and use em all up. I use my own bands tho for my main work cuz they are way fresher and not ripping. Scary stuff. Nothing like a face pull followed by a face slap.

Yeah I got a welt across my rear delt from a band snapping on me at the gym a few years back... That crap stung like a mofo!!!! Now most of my bands are drying out so I need a new set. I am nervous every time I use them that I am gonna get slapped again.

 

[Hyde]

Yeah I got a welt across my rear delt from a band snapping on me at the gym a few years back... That crap stung like a mofo!!!! Now most of my bands are drying out so I need a new set. I am nervous every time I use them that I am gonna get slapped again.

Accessories are one thing, but if a band fails on you during a squat or bench, it can mean a really serious injury.

 

[MrKleen73]

Accessories are one thing, but if a band fails on you during a squat or bench, it can mean a really serious injury.

Yeah no doubt. Not at a point I am banding any free weight to train right now but contemplating doing so with some of my chest pressing. Just to be able to have the lift off lighter but get heavier where in the ROM I feel stronger in. However yeah a banded bench or squat and have the band snap... catastrophic!

 

[SkRaw85]

Thursday
W3D3
DE lower

Box jumps, Copenhagen drills, stretches

Goblet squats:
50x10 slow stretch
60x10 slow stretch

Duffalo speed box squat vs purple lights, 30 sec rest:
55x10
265x2x8
These moved real well. Tight throughout entire movement, “pull down with bar”, full sit back and relax on box, explode up.

Sumo speed deads vs red minis, power bar, 60 sec max rest:
335x1x10

Seated banded hammy curls vs green rogue thick band:
20x3

Belt squat box squat (below parallel):
185x8x4

Reverse hyper:
15
+20x15,10

Banded alt side pulls bs thick green rogue:
30,20,20,20

Smoked

 

[SkRaw85]

Got my Duffalo bar sold mid October and will be replacing it with a kadillac bar
Gym already has a duff so it’s time to diversify.
Also, one of the pro bodybuilders brought in a haul of god of rage pwo, got one to try. Looks potent lol.

 

[Hyde]

God of Rage without Yohimbine was a fine blend for days I needed to wake the hell up and smash it at 6am.

You may wanna pack a second shirt if you’re a sweater tho

 

[Hyde]

God of Rage without Yohimbine was a fine blend for days I needed to wake the hell up and smash it at 6am.

You may wanna pack a second shirt if you’re a sweater tho

 

[SkRaw85]

God of Rage without Yohimbine was a fine blend for days I needed to wake the hell up and smash it at 6am.

You may wanna pack a second shirt if you’re a sweater tho

Yeah I’m gonna go half scoop on that guy. I run hot always and sweat like a skank when training.

 

[SkRaw85]

Friday
W3D4
DE upper

Red rogue pushdowns:
20,20,20

Green rogue straight arm lat pushdown:
10,10,10

Db standing ohp:
60’sX10
80’sX8

Db arm wrestler:
15x10 per arm

Speed bench vs monster minis doubled, orange rogue bar, vary grips, 30 sec rest:
45xwarms
185x3x9

Seated Db military press:
45’sX20,15
40’sX20

Cable lat pull down, straight arm, wide grip, arch back:
140x10x3
120x10

Banded tri pressdown:
20x4

Seated cable crunch:
150x10x5

Took a half scoop of god of rage as it is the last day of training week and need a lil pep in my step. Smooth energy at low dose.

 

[SkRaw85]

Monday
W4D1
ME lower

Warms:
BB banded GM’s vs red rogue; box jumps; light belt squat marches; hip band drills; stretches

Camber bar squats, box for depth gauge:
155x6
245x2
*belt on for rest of sets*
335x2
355x2
385x1
405x1
425x1
445x1,1 *PR*
Still newb to camber bar squats. Leaving it at 445 for today. Last rep was pretty sloppy.

hammy curl vs green rogue:
20,10,10
Increase distance each set

Reverse hyper:
+50x10
+100x10x3

Belt squat marches:
+200x30 seconds
+270x30 seconds
+320x30seconds
+270x30 seconds

KB shrugs:
212 (106 per side)x12x4

 

[Hyde]

Nice job!!!

 

[Hyde]

Nice job!!!

 

[PoSiTiVeFLoW]

Here for workout ideas!

 

[SkRaw85]

Here for workout ideas!

Welcome back brosef!

 

[SkRaw85]

Nice job!!!

Tuesday
W4D2
ME upper

Can’t type in reply box so quoting the late and great Mr Hyde.

DB reverse flys, facedown azz up on bench:
15’sX15x2

Blue rogue press downs:
20,20,20

Standing ab crunch:
150x12x2

Bench vs 53lbs chain, power bar, pinky’s on rings,total top weight labeled in (parentheses):
135(188)x2
225(278)x2
315(368)x1
335(388)x1 pure raw, no aid, no liftoff
355(408)x1 sleeves/wraps, spot
Lifetime PR, moved like butter, way more in the tank. Loaded up 428 but spotter had to go. I’ll take it and wreck $hit harder next ME sesh.

BB JM press vs 53 lbs chains:
135(188)x10,10,8

Chest support row, Swiss bar, widest grip:
125x10
215x10,8

Db 45° incline press:
80’sX12,10,7

Hang leg raise:
20,15,13

 

[MrKleen73]

Killing it man, 445 on a camber bar sounds beast, 445 on a straight bar is a bitch or even not possible for most!

 

[Hyde]

The most impressive part of that session to me, more than the big chain bench, is that you voluntarily elected to train abs TWICE. That’s dedication.

 

[jswain34]

Big bench dog. Good fuggin work. Got your email btw, thanks a lot for the doc.

 

[SkRaw85]

Killing it man, 445 on a camber bar sounds beast, 445 on a straight bar is a bitch or even not possible for most!

Thanks kleen! I should clarify, it is the transformer bar set up as 10” camber. Feels really good to me for some reason, but I’m weird.

 

[SkRaw85]

The most impressive part of that session to me, more than the big chain bench, is that you voluntarily elected to train abs TWICE. That’s dedication.

Not voluntarily, but mandated by my lil WS guide lol. Just following orders.

 

[SkRaw85]

Big bench dog. Good fuggin work. Got your email btw, thanks a lot for the doc.

Thanks! Real optimistic about the coming weeks, everything moving up. Hope that doc works for ya if you so decide. Looks basic, but will kick any human’s azz.

 

[Matthersby]

Is that 355 not including chains?

 

[SkRaw85]

Is that 355 not including chains?

Yezzir, 355 bar weight, 408 at the top with the chains fully elevated (actually 410 with the collars but who’s counting)

 

[Matthersby]

Yezzir, 355 bar weight, 408 at the top with the chains fully elevated (actually 410 with the collars but who’s counting)

Hellz ya brother. You are ridiculous. Awesome job.

 

[SkRaw85]

Hellz ya brother. You are ridiculous. Awesome job.

Thanks brother, this is just the new beginning

 

[Matthersby]

Thanks brother, this is just the new beginning

Now every time you post I think of “en garde, I’ll let you try my WuTang style”
I’m just weird like that. You post something and I reply and then something sticks in my head.

 

[SkRaw85]

Now every time you post I think of “en garde, I’ll let you try my WuTang style”
I’m just weird like that. You post something and I reply and then something sticks in my head.

How you know what I’m doin???? I’m actually catching up right now on the Hulu wu so I’m ready for tomorrow’s episode

 

[Matthersby]

How you know what I’m doin???? I’m actually catching up right now on the Hulu wu so I’m ready for tomorrow’s episode

How is it? I’ve been meaning to dl it since I don’t use Hulu.

 

[SkRaw85]

How is it? I’ve been meaning to dl it since I don’t use Hulu.

Real good so far. Produced by rza so, ya know

 

[SkRaw85]

Thursday
W4D3
DE lower

Reverse hyper:
10
+20x10
+40x10

Banded GMs vs red rogue:
20

Ssb speed box squats vs purple lights, 30 sec max rest:
160x2
210x2x12

Sumo speed pulls vs red minis, Texas powerbar, 30 sec max rest:
335x1x10

Sumo belt squat marches:
+100x30 seconds
+130x30 secs
+160x30 secs
+200x30 secs

Reverse hyper:
+20x15x3

Purple band alt oblique twists:
60,30,30

Had to cut a few accessories due to time crunch and my body has taken a beating this week. Cut rest times way down to compensate. Sweaty hoar.

 

[MrKleen73]

Sounds like what you missed in volume you made up for with intensity.

 

[SkRaw85]

Sounds like what you missed in volume you made up for with intensity.

Improvisational but effective

 

[SkRaw85]

Saturday
W4D4
DE upper

Band push downs:
40

Lat pull downs:
150x10x2

Db rear delt flys:
25’sX10

Speed bench vs monster minis:
135x3
185x3x9

Decline cable fly:
140(70 per side)x15,10,10

Seated cable row:
150x10
180x10x2

Banded pushdowns:
14x4

Seated wide stance cable crunch:
170x10
180x10
190x10
200x10x2

 

[SkRaw85]

Wednesday
W5D1
ME lower

Banded GM’s:
10x2

Band face pulls:
20x2

Db alt lunge:
45’sX20

Camber bar GM’s:
155x3
245x3
335x3
387x3 belt
407x3 belt
427x3 belt
447x3 belt
467x3 belt *PR*
Lightweight baby.

Seated green rogue band hammy curls:
12x4

Reverse hyper:
+20x10
+40x10
+60x10

Belt squat low box skwaat:
+140x8
+190x8x2

Kneel cable crunch:
150x15x3

 

[Hyde]

Yeah buddy!

 

[jswain34]

Some heavvyyyy GMs there - strong like bull. I hate to be this guy, but....be careful.

 

[SkRaw85]

Some heavvyyyy GMs there - strong like bull. I hate to be this guy, but....be careful.

I hear that. Camber bar they felt much nicer on everything for sure. Ssb seems the toughest. Definitely very focused when doing these. No room for error at all. Standing bent rows seem to be my nemesis, dont even touch those anymore.

 

[Hyde]

Some heavvyyyy GMs there - strong like bull. I hate to be this guy, but....be careful.

I hear that. Camber bar they felt much nicer on everything for sure. Ssb seems the toughest. Definitely very focused when doing these. No room for error at all. Standing bent rows seem to be my nemesis, dont even touch those anymore.

I almost wasn’t going to say it but...Lou has said they never use GMs for ME anymore, only 5s and sometimes 3s, although he doesn’t like 3s even. Too many guys including himself broke their backs on ME GMs. And Dave Tate has noted several times that he saw more guys get hurt doing triples than singles in the past, so he never recommends 3s for ME except to real noobs.

I have a damaged disc mid back from a ME triple SSB GM gone south on the final rep from years back...just to add some personal anecdote.

Lou has essentially said you would be better off with some squat or pull variant max single and then 3x5 on Camber GMs afterward.

 

[SkRaw85]

Thursday
W5D2
ME upper

Db reverse fly’s:
15’sX20
17.5’sX10
20’sX10

Band pushdowns:
20x3

Db tomahawks:
30x15 per arm
40x10

Swiss bar floor press, widest grip, no sleeves/wraps/spot:
150x5 slow, engage and fire
242x3
332x1
352x1
372xfail

One arm cable decline fly:
50x10 (per side)x3

Cable lat pull down, mid mag grip:
180x10x2
160x10
140x10

Db High pulls:
30’sX12
35’sX12x2

Kneel Cable crunch holds:
150x30 seconds x 3 sets

Yesterday’s heavy GM’s took a little bit more out of me than I anticipated. It became quite apparent during today’s main lift. Prob shoulda taken a day off in between but I’m playing catch up right now after having fam over this weekend and interrupting my glorious gains. Time for hot tub and dabs and boomstick.

 

[SkRaw85]

I almost wasn’t going to say it but...Lou has said they never use GMs for ME anymore, only 5s and sometimes 3s, although he doesn’t like 3s even. Too many guys including himself broke their backs on ME GMs. And Dave Tate has noted several times that he saw more guys get hurt doing triples than singles in the past, so he never recommends 3s for ME except to real noobs.

I have a damaged disc mid back from a ME triple SSB GM gone south on the final rep from years back...just to add some personal anecdote.

Lou has essentially said you would be better off with some squat or pull variant max single and then 3x5 on Camber GMs afterward.

I hear ya. Just following my lil guide as it called for 3’s. Believe me I think very deeply about the danger throughout the entire movement. I find it easier with the camber bar as the weight load stays at the lowest point for the duration of the lift. Ssb is a whole different beast and I feel much more pressure. GM’s are honestly neck and neck for me with deads/zerchers as far as the post lift savage Viking alpha feels. I don’t really intend to push heavy GMs much farther though as I have previous disc issues. I’ll heed the advice and go lighter with sets of 5 next time it’s in the docket, or switch out entirely for full zerchers cuz those really get my d1ck hard lol.
However, if I ever stumble across a bench press/good morning comp, bet your azz I’m signing up!

 

[Hyde]

Remember, your template is just that - the foundational key to success on the conjugate method is to attack YOUR weaknesses, or really any program. You have to be able to self-evaluate what movements are best for you. A closegrip 1bd Press is likely much more building of a raw comp bench than slingshot extra widegrip 3bd vs chains and with reverse double heavy bands. You need to make intelligent adjustments when appropriate.

 

[Hyde]

I sound like I’m bitching but I promise I am just talking shop here. You have to own your training.

 

[MrKleen73]

Congrats on the GM PR. I need to get with someone and work on my GM form... I am pretty sure I don't have any and have not really lifted with too many people who do them and know how too correctly.

 

[SkRaw85]

I sound like I’m bitching but I promise I am just talking shop here. You have to own your training.

Nah I gotcha and appreciate it. No bitching heard on my end