SkRaw85 Training Log

[MrKleen73]

Yeah those rows look legit!

 

[SkRaw85]

April 16
DE lower

SSB speed box squat vs purple light bands choked, 60 sec max rest:
155x5 slow
245x2x12

Sumo speed pulls vs red minis, 60 sec max rest:
265x2
265x5x5

Bunch of banded accessory work and stretching and warmups I didn’t log

 

[SkRaw85]

Changing training format for a few months. Retaining Max effort upper day and dynamic upper day. Switching max lower for strictly deadlift sessions (heavy sets followed by multiple sets at lower weight for volume/speed). I’m thinking I’ll keep another day for GPP style stuff and probably speed squats. It’s time to really beef up my poverty deadlift, by deadlifting and pain.

 

[Hyde]

Seems like a good idea to focus for a bit. I mean you could do the method as-is and essentially always have a pull for ME day, but a lot of guys will get burnt out maxing some kind of pull weekly. Building a deadlift specifically often responds to more sub max volume.

 

[jswain34]

Happy to send you the RTS templates I was provided for the top end sets with subsequent backdown work if youd like.

I dont even know - what are your max comp style squat and dead? I know you lift heavy **** on the regs but with all the variations conjugate training brings its hard for me to remember when youre squatting something heavy comp style or its some heavy ass variation.

 

[SkRaw85]

Seems like a good idea to focus for a bit. I mean you could do the method as-is and essentially always have a pull for ME day, but a lot of guys will get burnt out maxing some kind of pull weekly. Building a deadlift specifically often responds to more sub max volume.

Happy to send you the RTS templates I was provided for the top end sets with subsequent backdown work if youd like.

I dont even know - what are your max comp style squat and dead? I know you lift heavy **** on the regs but with all the variations conjugate training brings its hard for me to remember when youre squatting something heavy comp style or its some heavy ass variation.

I was going to run this gem. Thoughts?

 

[SkRaw85]

April 18
RE upper

DB floor press, fatso grips:
40’sX50x4 sets

Flat Db Williams ext:
40’sX25x4 sets

Flat DB hex press w/fatso grips:
40’sX30x3 sets

Standing bent rear delt Db fly w/fatso grips
40’sX10x3 sets

Pushups vs red mini:
20x2 sets

DB alt hammer curls w/fattys:
40’sX20x3 sets

DB shrugs w/fattys:
40’sX45,40,35,30,25

Db side bends:
40x4 sets per side

 

[SkRaw85]

Happy to send you the RTS templates I was provided for the top end sets with subsequent backdown work if youd like.

I dont even know - what are your max comp style squat and dead? I know you lift heavy **** on the regs but with all the variations conjugate training brings its hard for me to remember when youre squatting something heavy comp style or its some heavy ass variation.

Pulled 535 from a 2.5” deficit this week pretty easily. I haven’t pulled from the floor in forever. I’m guessing somewhere around 560 right now.
Squat is same scenario. 500ish right now.

Edit: dead numbers are all hook grip. I’m not counting straps as max.

 

[jswain34]

Is that the template off ed coan’s IG? If so, fuk it, in to see how it treats you.

 

[jswain34]

Double

 

[SkRaw85]

Is that the template off ed coan’s IG? If so, fuk it, in to see how it treats you.

Yezzir! Think I’ll plug in projected max at 620 and see what becomes

 

[jswain34]

Yezzir! Think I’ll plug in projected max at 620 and see what becomes

Do you honestly think you could pull 620 right now on any given day you walked into the gym? If ive learned anything over the last 8 years its that plugging too heavy of numbers into a program doesnt help anything at all. Trust me, it might go great and make you feel like the gamble paid off after 1, 2, 3 or 4+ weeks but one of those weeks it will catch up and crush you. That being said, if you think you could pull 620 then go for it and fuk shît up.

Edit: and honestly feel free to tell me to fuk myself and do what you wanna do, lol.

 

[Hyde]

I was like, that program looks like it’s for an early intermediate lol. Then I realized it’s that old Coan Phillipi routine which confirmed it lol. You better be running a progressive drug cycle to do that one, AND you need to program conservatively AND add a deload period to reap a true max. Pulling heavy and heavier every damn week at the end is a sure fire way to be disappointed if that’s not your actual peak

We have use it with the wife. But you need to modify it. You have to if you want a good payout.

It will work if you program light and then have a speed week after, then a rest week before a max attempt. Program light - then you can take more attempts at the end when you test.

 

[SkRaw85]

Do you honestly think you could pull 620 right now on any given day you walked into the gym? If ive learned anything over the last 8 years its that plugging too heavy of numbers into a program doesnt help anything at all. Trust me, it might go great and make you feel like the gamble paid off after 1, 2, 3 or 4+ weeks but one of those weeks it will catch up and crush you. That being said, if you think you could pull 620 then go for it and fuk shît up.

Edit: and honestly feel free to tell me to fuk myself and do what you wanna do, lol.

I added 20 lbs to my original max figuring I’d have more juice by cutting out heavy squats during this cycle. Breaking 600 hook grip has moved beyond obsession, into necessity. I need to smash this barrier. It’s unacceptable and must be done. I just looked at the numbers (600 vs 620) together on paper. 620 will be a painful reach. I can pull 600 in 10 weeks.
I have no issue dropping upper sessions to accommodate recovery if need be. Tomorrow we begin

 

[SkRaw85]

I was like, that program looks like it’s for an early intermediate lol. Then I realized it’s that old Coan Phillipi routine which confirmed it lol. You better be running a progressive drug cycle to do that one, AND you need to program conservatively AND add a deload period to reap a true max. Pulling heavy and heavier every damn week at the end is a sure fire way to be disappointed if that’s not your actual peak

We have use it with the wife. But you need to modify it. You have to if you want a good payout.

It will work if you program light and then have a speed week after, then a rest week before a max attempt. Program light - then you can take more attempts at the end when you test.

I like those small mods, makes sense. A deload will probably be mandatory at week 9 after that much abuse. Drugs are for losers though Hyde. Nattys do it better.

 

[Hyde]

I like those small mods, makes sense. A deload will probably be mandatory at week 9 after that much abuse. Drugs are for losers though Hyde. Nattys do it better.

John Haack fundamentally disproves this theory He was great natty. Then he openly started using, left the USAPL, and is now the best

Assuming a 4% gain from peaking, you only need to pull 580 at the peak to pull 600, just FYI.

 

[SkRaw85]

John Haack fundamentally disproves this theory He was great natty. Then he openly started using, left the USAPL, and is now the best

Assuming a 4% gain from peaking, you only need to pull 580 at the peak to pull 600, just FYI.

That guy isn’t human. Now he literally isn’t human. Day in day out just smashing weights. Wonder if he’s gonna jump up a weight class in the future.

 

[SkRaw85]

@Hyde
Plan is just to continue trt dose. Have a little pepto bismol if needed the last few weeks but trying to abstain.

 

[SkRaw85]

W1D1
Deads
Begin coan dL program

Pull ups
NGx5
Widex5
CGx5

Deadlift bar 155lbs vs forward red minis:
10

Conventional deads, Texas bar, full reset, beltless:
265x2 doh
375x1 doh
425x1 doh
450x2 doh

Speed sets, 90 sec rest, conventional:
360x3x8 sets

 

[BennyMagoo79]

Beast! Makes me want to test my grip.

 

[SkRaw85]

Beast! Makes me want to test my grip.

Do it!

 

[SkRaw85]

W1D2
Max upper

Mini pulls parts:
20x2

Mini push downs:
20x2

Mini face pulls:
20x2

Db rows:
40x10 per arm

Db oh extend:
20x20 per arm

Floor press:
155x5
265x1
315x1
365x1 sleeves/wraps on from here
385x1
405x1
416x1 (solid 3 second pause) PR

JM press:
135x8
155x8
177x8
188x8

45° incline chest support Bb row:
155x8 pinky on ring
205x8x3 snatch grip

Hanging abs +25 lbs:
12,12,12,12

 

[BennyMagoo79]

After trying it a couple weeks back, I'm in awe of that floor press mate. Congrats on the PR!

 

[SkRaw85]

After trying it a couple weeks back, I'm in awe of that floor press mate. Congrats on the PR!

There’s definitely magic happening when you fully relax it (similar to a true box squat) before pressing. Thanks!

 

[SkRaw85]

W2D1
Deads

Conventional, Texas DL, all beltless:
155x5
155x10 vs forward red minis
265x2 doh
375x1 doh
425x1 doh
447x1 doh
469x1 doh
481x2 hook, full reset

Down/speed sets, 90 sec rest max, doh:
391x3x8

 

[Hyde]

481x2 is a nice beltless pull!

 

[SkRaw85]

481x2 is a nice beltless pull!

Thank you sir! A few years ago I was in constant agony and wondering if I’d ever deadlift again lol. Time and persistence pay off!

 

[SkRaw85]

GPP

 

[BennyMagoo79]

Thank you sir! A few years ago I was in constant agony and wondering if I’d ever deadlift again lol. Time and persistence pay off!

Love to get to where you are at!

 

[SkRaw85]

W2D2
ME upper

Mini pull aparts:
20x2

Db arm wrestler:
15x2 sets per arm

Mini face pulls:
20x2 sets

Mini push downs:
20x2 sets

Swiss bar bench, paused:
60x5x3 (wide,mid,CG)
170x3x3 (wide,mid,CG)
280x1 wide
330x1 wide
TreeFiddyx1 wide
370xfail (hammy cramped and lost lat)
330x2
330x1x4 sets

45° DB incline flys:
20’sX10 palm up
25’sX10 up
30’sX10 forward
35’sX10 forward
40’sX10 forward

KB tomahawks:
26x10x3 sets per arm
35x8 per arm

30° incline alt hammer curls:
50’sX18,20,16
40’sX20
30’sX20

 

[Hyde]

How much ya bench???
“About Tree Fiddy”

 

[SkRaw85]

Just put our oldest dog down. **** 2020.

 

[Hyde]

Sorry man

 

[Sean1332]

Sorry, homie. That's rough.

 

[jswain34]

Damn, sorry to hear that man. Yah...2020 has been a friggin doozy already.

 

[jswain34]

Damn, sorry to hear that man. Yah...2020 has been a friggin doozy already.

 

[BennyMagoo79]

Sorry for your loss mate

 

[SkRaw85]

Sorry man

Sorry, homie. That's rough.

Damn, sorry to hear that man. Yah...2020 has been a friggin doozy already.

Sorry for your loss mate

Thanks gents. The worst part is explaining to a 5 year old that one of his best friends since birth is gone. He took it well, considering. Proud of him for being strong.

 

[SkRaw85]

W3D1
Deads

Conventional dead, beltless, Texas DL:
155x10
265x3 doh
375x1 doh
425x1 doh
469x1 doh
491x1 doh
510x2 hook grip, full reset

Down sets, 2 min max rest, beltless, doh:
425x3x6 sets

 

[SkRaw85]

W3D2
DE upper

Monster pulls parts:
20x2

Monster push downs:
20x2

Monster face pulls:
20

Db arm wrestler:
15x

Ballistic bench, power bar, 30 sec rest, vary grip each set:
45x10
135x3x3 sets
225x3x9 sets

Dirty 30’s, ez bar:
70x2

Db Williams ext:
40’sX12
45’sX12
50’sX12x2

Swiss bar seal rows, wide:
130x10x4

Db alt hammer curls:
50’sX20x4

Front plate raise:
10x3

 

[SkRaw85]

Splurged and got a fat 36 oz tomahawk ribeye for a light post birthday snack. This was an amazing cut of beef!

 

[BennyMagoo79]

View attachment 193827

Splurged and got a fat 36 oz tomahawk ribeye for a light post birthday snack. This was an amazing cut of beef!

Had one last night with my old man to celebrate his birthday!

 

[jswain34]

Christ almighty that looks phenomenal

 

[justhere4comm]

My god that’s gorgeous.

 

[SkRaw85]

Had one last night with my old man to celebrate his birthday!

Christ almighty that looks phenomenal

My god that’s gorgeous.

My first tomahawk, certainly not my last! These are my new fave for sure.

 

[SkRaw85]

W4D1
Deads

155x10 vs forward bands

Conventional, Texas DL, all beltless:
265x3
375x2 doh
425x1 doh
485x1 doh
507x1 hook
529x1 hook
541x2 hook

Down/speed sets, 2 min rest, beltless, hookgrip:
451x3x5 sets

Yeah buddy.

 

[BennyMagoo79]

W4D1
Deads

155x10 vs forward bands

Conventional, Texas DL, all beltless:
265x3
375x2 doh
425x1 doh
485x1 doh
507x1 hook
529x1 hook
541x2 hook

Down/speed sets, 2 min rest, beltless, hookgrip:
451x3x5 sets

Yeah buddy.

View attachment 193855

Nice pulls mate! Pretty smooth!

 

[Hyde]

I’m so jelly of your hookgrip game! Nice work

 

[Matthersby]

W4D1
Deads

155x10 vs forward bands

Conventional, Texas DL, all beltless:
265x3
375x2 doh
425x1 doh
485x1 doh
507x1 hook
529x1 hook
541x2 hook

Down/speed sets, 2 min rest, beltless, hookgrip:
451x3x5 sets

Yeah buddy.

View attachment 193855

Looking thick and beefy SkRaw! Got the barbend going on and everything!
I feel weak now.

 

[SkRaw85]

Nice pulls mate! Pretty smooth!

Thanks brother! I’m glad to finally be able bodied and making decent progress on this lift. It’s been a long road.