SkRaw85 Training Log

SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
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.
Bet when you do em at a commercial gym you will be told “you aren’t squatting to depth”
True story. I had to walk away as my mind was blown.
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Friday
W5D3
DE lower

I’ve been using heeled oly shoes exclusively for any squat movement for a little over the past year. Today I’m rocking the flat vans, for science.

Banded GMs:
20

Band face pulls:
20

Ssb speed box squats vs red minis, 30 sec rest:
250x2x10

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

Ssb GM:
160x5x4

Leg lifts:
20x2
 
Hyde

Hyde

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • Best Answer
  • First Up Vote
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.
Bet when you do em at a commercial gym you will be told “you aren’t squatting to depth”
True story. I had to walk away as my mind was blown.
Best thing about GMs is there is no one way to do them - depending on goals there’s a million ways. Close/wide/average stance width, excessive arch, flat, even rounded back, huge ROM, short ROM, seated, standing, off pins or chains, with accommodating resistance - even starting as a GM then folding down into a full squat! Plus all the different bars and heights on your back to use.

Clint Darden has a great video about all the diverse ways to utilize them. It’s not a squat or pull; it’s just some variety of posterior hip hinge to target a need.
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
I’ll check some of the vids this weekend when I have a moment
 
MrKleen73

MrKleen73

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • First Up Vote
  • Best Answer
Best thing about GMs is there is no one way to do them - depending on goals there’s a million ways. Close/wide/average stance width, excessive arch, flat, even rounded back, huge ROM, short ROM, seated, standing, off pins or chains, with accommodating resistance - even starting as a GM then folding down into a full squat! Plus all the different bars and heights on your back to use.

Clint Darden has a great video about all the diverse ways to utilize them. It’s not a squat or pull; it’s just some variety of posterior hip hinge to target a need.
Cool will look into that also!
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Monday
W6D1
ME lower

Banded hip circles

Db farmers walk

Standing banded crunches

Hip/leg stretch

Goblet squats

Straight leg sumo dead, powerbar, beltless:
155x10
265x3
375x3 doh
421x3 hook PR

Seated banded hammy curls, 1 sec hold at contraction:
15x4

Reverse hyper, partial reps, glute focused:
+50x8x4

Belt squat, below parallel:
+150x8
+200x8
+230x8
+260x8

Trap bar shrugs:
135x15
225x15
275x15x3
 
MrKleen73

MrKleen73

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • First Up Vote
  • Best Answer
Congrats on that PR!
 
MrKleen73

MrKleen73

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • First Up Vote
  • Best Answer
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Tuesday
W6D2
ME upper/kill the fahking pig iron

Band pull aparts:
20x3

Cable pushdowns:
80x20x2

Db tomahawk:
20x20 per arm

Seated ohp, powerbar, back supported:
137x5
187x2
227x1
247x1
257x1 PR
And this is with a terrible setup. Had bar low so at liftoff I was doing a full half rep before I began descent for first true rep. Whatever, PR + a half.

Behind the neck ohp, sitting on bench no back support:
135x5
185x3
207x1 belt
227x1 belt ammonia

BB pin press, 4” off chest start position:
337x5,3
317x4x2

BB incline seal rows, snatch grip:
135x12
185x12x2

Db 45° incline press:
60’sX15,12,6

Db flys:
25’sX15
20’sX15x2
 
MrKleen73

MrKleen73

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • First Up Vote
  • Best Answer
You are a friggin beast man!
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Saturday
DE upper
W6D3

Band pull aparts

Band pushdowns

Speed bench vs monsters doubled:
45x10
185x3x9

Db seated Ahrens press:
40’sX12
50’sX12
60’sX8

One arm Db Williams ext:
60x10 per arm
50x10 per arm
40x15 per arm

Plate load kneel single hammy curl:
115x15x2 per leg

Front plate raise eye level:
15x3

Cable kneel single arm curl high pulley:
70x15,12
50x10

Red mini Band pushdowns:
60,50,40

Watching some boyos bench 315 with a black slingshot and spotter pulling the bar up for him. Entertaining
The bench gods are angry.
 
BennyMagoo79

BennyMagoo79

Well-known member
Awards
2
  • Established
  • First Up Vote
Friday
W5D3
DE lower

I’ve been using heeled oly shoes exclusively for any squat movement for a little over the past year. Today I’m rocking the flat vans, for science.

Banded GMs:
20

Band face pulls:
20

Ssb speed box squats vs red minis, 30 sec rest:
250x2x10

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

Ssb GM:
160x5x4

Leg lifts:
20x2
Regarding the flats, observations?
 
MrKleen73

MrKleen73

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • First Up Vote
  • Best Answer
Tougher for sure, but I think I’ll keep at it this way for now.
I think switching to flats every once in a while is good, and it if nothing else going to increase ankle mobility...
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Monday
W7D1
ME lower

Hip band circles and sidesteps

Reverse hyper:
10x2

Standing banded crunches:
50x2

Belt squat marches:
+90x1 minute x 3

Narrow stance barbell box squat, 1” below parallel, feet 1’ apart on center, Phoenix grip, flat shoes:
45x10
135x5
225x3
275x1
295x1
317x1
367x1 belt
387x1 belt
407x1 belt
427x1 belt *PR*
I’ve always done these for higher reps never heavy weight. That last rep had my squat face in full bloom.

Reverse hyper:
+100x10x2
+90x10
+70x10

Seated banded hammy curls:
100x2

Trap bar shrugs:
135x25x4
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Tuesday
W7D2
ME upper

Banded pushdowns :
30x2

Kneel cable crunch:
150x20,10,10

Banded lat pushdown:
10x3

Narrow grip football bar bench, no wraps/sleeves/spot:
125x5
215x2
267x1
277x1
287x1
297x1 *PR*

Powerbar JM press:
135x10x3

Db flat bench:
90’sX10x2
100’sX10

Db strict tri extend:
20x10 per arm
30x10 per arm
40x10 per arm

Alt Db hammer curls:
50’sX20
60’sX12
70’sX10
 
MrKleen73

MrKleen73

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • First Up Vote
  • Best Answer
There’s a name for that already ...snatchgrip
I thought that was changed to the "Trump Grip" back in 2015! ;)
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Thursday
W7D3
DE lower

Banded ssb GM’s:
10x2

Reverse hyper, 45°, slow glute emphasis:
10
+20x10
+40x10

Seated box jumps:
10x2

SSB speed box squat vs green avg bands triangulated, 30 sec rest:
70x5
160x2
252x2
212x2x10

Sumo speed deads vs red minis, powerbar, doh, 60 sec max rest:
315x2
337x2x8

Sled push:
50 yds x 2
+45x50 yards x 2
+90x50 yards x 2
+135x50 yds x 2
+225x50 yds x 2

Standing banded hammy curl:
20x2 per leg
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Friday
W7D4
DE upper

Banded curls:
20x4

Banded oh tri extension:
30x4

Seated Db rows:
45’sX20x2

Swiss bar speed bench vs monster minis, rotate 3 grips (wide/mid/narrow), 30 sec rest:
152x3x9
Narrow grip is pretty damn tough to stabilize with speed. Feels goooooood.

Dirty thirties, ez bar:
75x1 set
95x1 set
75x1 set
^these are the ultimate pump maker^

Db seated rows:
55’sX15x3

Seated Db ohp:
50’sX15x3

Mini band tri pushdown:
100

Mini band face pulls:
100
 
MrKleen73

MrKleen73

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • First Up Vote
  • Best Answer
SWEET! What is the dose per cap on those bad boys? I enjoyed DMAA more than ephedrine!
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Monday
W8D1
ME lower

Standing cable crunch:
150x20

Stretches, hip circles, body squats

Duffalo squat vs strong blue bands triangulated, box for depth:
55x5
145x3
235x3
327x1
377x1 belt PR

Reverse hyper:
+50x15x3

Banded GM:
10x3

Banded hammy curls:
100

Db shrugs:
70’sX25
80’sX25
90’sX25x2
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Monday
W8D1
ME lower

Standing cable crunch:
150x20

Stretches, hip circles, body squats

Duffalo squat vs strong blue bands triangulated, box for depth:
55x5
145x3
235x3
327x1
377x1 belt PR

Reverse hyper:
+50x15x3

Banded GM:
10x3

Banded hammy curls:
100

Db shrugs:
70’sX25
80’sX25
90’sX25x2
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Tuesday
W8D2
ME upper

Db alt hammer curls:
40’sX20x2

Mini band pushdowns:
20x2

Db front raise:
25’sX20x2

Wide grip floor press, thumbs on rings:
135x3
225x3
315x1
367x1
387x1 PR
Leaving it there, for shoulder longevity

JM press:
137x15,13,

DB flat bench:
70’sX15
75’sX15
80’sX15

Db French press:
80x15
85x15
90x12

Db chest flys:
25’sX15
30’sX15
35’sX15

Mini band tri pushdowns:
100x3
 
MrKleen73

MrKleen73

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • First Up Vote
  • Best Answer
Killing it with the PR's everywhere! You have to be loving training right now!
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Tuesday
ME lower

Gob squats:
70x10x2

Camber box squat:
247x3
337x2
387x2
427x2x2

Camber bar GM’s:
247x5
337x5
387x5x2 belt
407x5 belt

Reverse hyper:
+50x15
+70x15
+90x10

Belt squat march, wide stance:
+140x 1 minute
+230x 1 minute
+280x 1 minute

Body just fried. Been working 7 days a week, often doubles. Training, rest and recovery taking a hit. Time for an agonizing reappraisal of the whole situation and adjust accordingly.
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Thursday
W1D2
ME upper

Mini band pull aparts:
10x4

Lat pull down mid mag:
170x10x3

PVC bends, floor spread drills, hip bands, etc. get lats firing from glutes.

Bench vs red minis doubled, Ohio bar, rings on rings, paused:
45x5 slow
137x1
237x1
317x1
347x1 sleeves/wraps *PR*
357xfail

Db Williams extensions:
60’sX8
65’sX8
70’sX8x2

Swiss bar seal row, widest grip:
127x10
217x10,8,8

Mini band face pulls:
20x2

Db alt hammer curls:
40’sX20x4
 
Hyde

Hyde

Legend
Awards
5
  • RockStar
  • Legend!
  • Established
  • Best Answer
  • First Up Vote
You’re making too big of jumps over 90% on the ME work. You know this tho

Sick press and Williams, btw!!!
 
SkRaw85

SkRaw85

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
You’re making too big of jumps over 90% on the ME work. You know this tho

Sick press and Williams, btw!!!
Yeah, but bench is typically gravy. My life is just like a bad country western song right now. Eating, rest and recovery are trashed. And to top it off I twisted my ankle last night (not doing anything cool, as per usual) so that sucks. Realistically will not be able to squat and dead tomorrow, but we shall see...
100% would have smashed that last main lift set if I had my life in order. The previous one flew off the shelf like nothing. That’s what I love about lifts, at the end of the day the only person you can point a finger at is one’s self.
 

Similar threads


Top