SkRaw85 Training Log

SkRaw85

SkRaw85

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Better to get pissed off than pissed on! Don’t sweat it. Honestly that’s like a scratch compared to how mine always ripped; you will be able to heal way faster at least. It’s coming soon enough!
Heard that. It’s just annoying with how I was moving forward with training. Won’t be pulling hook next week or two (which was entire reason for this venture) and I have a proper program being written up as we speak. Kind of a predicament. I have some decisions to make this week.
 
Hyde

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Heard that. It’s just annoying with how I was moving forward with training. Won’t be pulling hook next week or two (which was entire reason for this venture) and I have a proper program being written up as we speak. Kind of a predicament. I have some decisions to make this week.
Can you just tape your thumbs?
 
Hyde

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Heard that. It’s just annoying with how I was moving forward with training. Won’t be pulling hook next week or two (which was entire reason for this venture) and I have a proper program being written up as we speak. Kind of a predicament. I have some decisions to make this week.
Can you just tape your thumbs?
 
Hyde

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I’ve never tried that. My only concern would be losing that skin to bar interface that locks my thumb in to the bar.
I guess tape always works better for me because I immediately lose the skin to bar interface when it rips lol.

You can tape in the godforsaken IPF, but not in the USPA (unless you are bleeding at which point you are already fucked). What a dumbass rule. If I decide to learn sumo, I may stop competing with them. I understand grip being worth testing overall, but not skin.
 
SkRaw85

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W10D1

Mini pull aparts x 20
Mini face pulls x 20
Mini pressdowns x 40

Flat bench, paused:
135x10 feet up
225x5 feet up
315x5,4,3 feet down (60 sec rest between sets) I want a Thompson fat pad at this weight, it’s like a monkey on a football and the floor is lava
245x5 feet up
225x5 feet up

Standing OHP, 2 min rest:
45x10
135x10x2

Seal rows, rogue power bar:
135x10 snatch
185x10 snatch
205x10 snatch
225x5x2 CG

Db hex press:
90’sX10,10,8

KB tri tomahawks:
25x10x2 sets per arm
20x10x2 sets per arm
 
SkRaw85

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W10D2

Mini pull aparts x 20
Mini lat pull downs x15x2

Rack pulls, stiff bar, 2” above knee lockout focus, controlled descent:
225x10
315x5 doh
405x5 doh
495x5 straps
585x5 straps
675x5 belt, straps
725x5 belt,straps

45° chest supported row:
180x10 bench width false grip
225x8 bench width false grip
270x4x2 sets

Seated strict Db rear delt flys:
20’sX15
25’sX10
30’sX5x2 sets

Kneel cable crunch:
195x20,14,10,10

Kb side bends:
40x20x4

Db alt hammer curls:
50’sX20
 
SkRaw85

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W10D3

Mini pull aparts x 20
Mini pressdowns x40
Mini face pulls (above head)x 20
Pipe bends/push

Decline bench, paused on each rep:
135x5
225x5
315x5
365x3
385x2
315x5,3

Ez bar dirty 30’s:
40x1
50x1
70x1

One arm Db flat press:
80x8x2 sets per arm

Rope pressdowns:
80x10
120x10
135x10
150x10,8

Rope face pulls:
135x10
150x10
165x10

Standing alt Db front raise, strict straight arm:
40’sX20,16
35’sX16
30’sX10

Db tomahawk:
30x15 per side
35x15 per side
 
Swanson52

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Those rack pulls!! Crikey.
 
Hyde

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Haha thanks. There was more in the tank but I was on the verge of bending their safety pins lol. Don’t wanna be breaking stuff quite yet...
And you’d probably get more out of adding an inch ROM/lowering a pinhole anyway vs getting too far above your floor max after a point (for powerlifting at least). I know the guy from KY who beat Eddie Hall’s 18” deadlift record. He’s a beast, but he pulls 800s for comparison to Hall’s legendary 1,102.

How did 725 feel? Sounds ouchey
 
SkRaw85

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And you’d probably get more out of adding an inch ROM/lowering a pinhole anyway vs getting too far above your floor max after a point (for powerlifting at least). I know the guy from KY who beat Eddie Hall’s 18” deadlift record. He’s a beast, but he pulls 800s for comparison to Hall’s legendary 1,102.

How did 725 feel? Sounds ouchey
725 rack pull !! Goalsss
Yeah it was probably only 8” rom. It had just been forever since I’ve done any and wanted to push it top end. It did feel nice standing up with 725 lbs though. One day I shall pull it from the floor. That’s goalsss lol.
 
SkRaw85

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Tomorrow begins new training block. Looks like a good amount of more volume than I’m used to. Time to get down with the thickness. Will post full sessions here as I don’t want to break my tradition and routine. Bring forth the puke bucket 🤮
 
Iwilleattuna

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Yeah it was probably only 8” rom. It had just been forever since I’ve done any and wanted to push it top end. It did feel nice standing up with 725 lbs though. One day I shall pull it from the floor. That’s goalsss lol.
Yeah I noticed you said above the knee. Usually I only go below the knee, mid shin level. When I want to lift something heavy, I’ll do at the knee
 
SkRaw85

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Yeah I noticed you said above the knee. Usually I only go below the knee, mid shin level. When I want to lift something heavy, I’ll do at the knee
Same. It was more of an overload method. I did however achieve a nasty back pump that day
 
SkRaw85

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W1D1
Dead focus

*Edit* Bodyweight: 233

Mini forward banded RNT deads:
155x10

Lateral band walk:
20x2 sets per side

KB swings:
62x5
70x5
80x5
88x5x2 sets

18” box jumps + 50 lbs:
10

Double paused deadlift (1 sec pause at 1” and 1 sec pause at knee,
265x3. doh
375x6x3 sets. straps

Paused duffalo squat, 3 seconds:
165x3
297x6x3 sets

Mini banded RNT Bulgarian split squat:
Body weight x 10 per leg
+20lbs x 10 per leg

Cable tri pressdowns:
62x15
88x15x3 sets

I’m dead
 
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Swanson52

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Damn man, you did WORK.
 
SkRaw85

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Who does your programming? I must’ve missed it.
My old gym owner. This is day one in 35 years that I’ve ever hired someone for programming. I was supposed to start up with him back in April and plan for a meet buuuut, the rona. So i deviated from my conjugate and did a dead only program to really build up hookgrip for the past 12 weeks. I’m not planning on a meet anymore this year as their still remains too many unknowns with everything happening in this fascinating world. So I suppose I’ll try again 2021, unless something, somehow, just falls in to place.
 
Swanson52

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I hear you dude, things are changing daily for me too. I’m re-evaluating my re-evaluation.

Look forward to seeing this new journey!
 
jswain34

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When did the Coan program end? Did ever test at the end? Or just say ef it d/t the thumb wound and move on?
 
SkRaw85

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When did the Coan program end? Did ever test at the end? Or just say ef it d/t the thumb wound and move on?
I suppose it ended at 585 wrecking my thumb foreskin lol. Still hasn’t healed up cuz my skin is so dry. He had my program written up a week early and I felt like a kid at Xmas. In the end I guess I said F it, took my 2 new hook PR’s. I haven’t squatted in 13 weeks until today. My squats sank waaaaay deeper than I normally go and had gobs more power down in the hole.
 
Hyde

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I suppose it ended at 585 wrecking my thumb foreskin lol. Still hasn’t healed up cuz my skin is so dry. He had my program written up a week early and I felt like a kid at Xmas. In the end I guess I said F it, took my 2 new hook PR’s. I haven’t squatted in 13 weeks until today. My squats sank waaaaay deeper than I normally go and had gobs more power down in the hole.
Maybe you just needed that extra glute power!
 
SkRaw85

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Chest

Mini band pull aparts, tri pressdowns, facepulls, db arm wrestlers, pipe bends/press for warms

Duffalo bench, 2 min rest, pinkies on rings:
55x10
165x5
275x10x3 sets

30° incline bench, straight bar, 2 min rest:
180x12x2 sets

Weighted dips, heavy forward lean:
+53lb kb x 10x2 sets

Single leg RDL, barbell:
135x10x4 (2 sets per leg)

Duffin upright row, standing on boxes:
+26lb kb x 10x1 set
+35lb kb x 10x3 sets
 
SkRaw85

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Upper accessory

Mini band pullaparts, face pulls, pressdowns, pipe bends

CG duffalo Bench, 2 min rest between working sets:
55x5
165x5
255x10x3 sets

Seated BB OHP:
135x12x2 sets
115x12

Duffin Upright Row from boxes:
+26lbsX20
+20lbsX20

KB seal rows:
212 (total weight) x8x2 sets
140 (total weight) x15x3 sets
 
SkRaw85

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W2D1
Bodyweight: 238

Banded RNT deads:
155x10

Lateral band walk:
20x2 per side

KB swings:
62x5x2 sets
70x5x2 sets
80x5

18” box jump + 50lbs:
10

Double paused deads, Texas dL bar, straps:
265x3
375x6x4 sets

Pause at the knee agonizing. Not recovered at all going in to this week. SI joint and all around L5 inflamed, co start ache. Past 3 weekends I’ve unloaded, farmer carried, and mixed a pallet of concrete a day by myself (42 bags at 80 lbs a piece). 2 days ago they felt double that weight. Spent all yesterday boomstick, accumobility balls, massage gun and stretch. How to recover? **** if I know.

3 sec Paused duffalo squat:
165x3
275x6x3 sets

Banded RNT Bulgarian split squat:
10x4 (2 sets per leg)

Tri pushdowns:
62x15x4 sets
 
Hyde

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Eat more, sleep more, raise IGF1 levels somehow (less AI/higher estro, Mk677, GH, CJC) train less often or at lower volumes or intensity. Adding a couple 10 min walks or bike rides daily can help flush sore muscles.

You have finite recovery & obviously your lifting doesn’t exist in a vacuum. You could try a 9 day micro cycle like 5th Set, or one lower and two upper days per week for even more recovery, or even more one lower/one upper/one pure recovery, and lastly just 2 days per week (one upper and lower).
 
SkRaw85

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Eat more, sleep more, raise IGF1 levels somehow (less AI/higher estro, Mk677, GH, CJC) train less often or at lower volumes or intensity. Adding a couple 10 min walks or bike rides daily can help flush sore muscles.

You have finite recovery & obviously your lifting doesn’t exist in a vacuum. You could try a 9 day micro cycle like 5th Set, or one lower and two upper days per week for even more recovery, or even more one lower/one upper/one pure recovery, and lastly just 2 days per week (one upper and lower).
Gotta make more downtime for recovery somehow. I’m just charging hard 8 days a week. No work no pay. Upped Ibutamoren to 25mg today. Should help a little.
 
Hyde

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Gotta make more downtime for recovery somehow. I’m just charging hard 8 days a week. No work no pay. Upped Ibutamoren to 25mg today. Should help a little.
It can help with hunger which will help recovery, and IGF1, but I would take it at night if lethargy in the daytime is an issue. Otherwise I do take it in the morning for better appetite (lethargy often goes away after a couple weeks on it).

Well, I just stopped taking it, but during the meet prep.

If work is the priority (like it is for most folks with a family) you might have to train less. And that can yield even better results anyway in powerlifting in the long run. I just trained the lowest volume I ever have and had probably more muscle than ever before and definitely the best strength.

You can squat 4x a week and get better faster than once every 10 days, but in 10 years you will probably be at the same place. Or likely further squatting less often because you will still be squatting, while the one with massive frequency injured themselves out of the game.
 
SkRaw85

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It can help with hunger which will help recovery, and IGF1, but I would take it at night if lethargy in the daytime is an issue. Otherwise I do take it in the morning for better appetite (lethargy often goes away after a couple weeks on it).

Well, I just stopped taking it, but during the meet prep.

If work is the priority (like it is for most folks with a family) you might have to train less. And that can yield even better results anyway in powerlifting in the long run. I just trained the lowest volume I ever have and had probably more muscle than ever before and definitely the best strength.

You can squat 4x a week and get better faster than once every 10 days, but in 10 years you will probably be at the same place. Or likely further squatting less often because you will still be squatting, while the one with massive frequency injured themselves out of the game.
I’ve played with many methods of dosing and for me, 12.5 mgs every 12 hrs works wonders. I’ll get lethargy for the first day or two, but that’s manageable.
 
SkRaw85

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W2D2

Duffalo bench, 2 min rest:
55x10
165x5
275x10x4 sets

45° Incline bench, straight bar, 2 min rest:
155x12x2
135x12

Dips +53 lb kb, heavy forward lean:
10x2 sets

Single leg RDL, BB:
135x10x4 (2 sets per side)

DUR:
+35x10x3 sets
+26x10
 
jswain34

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Howd you like those DURs? I need to start doing them again - just realized that I should be using my spud sled strap for them.
 
jswain34

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Howd you like those DURs? I need to start doing them again - just realized that I should be using my spud sled strap for them.
 
SkRaw85

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Howd you like those DURs? I need to start doing them again - just realized that I should be using my spud sled strap for them.
They are amazing. I don’t know why I have never done these up until a few weeks ago. Feels like they turn your traps in to straps! Standing on boxes with a rogue or spud strap is how I was shown. Can mitigate some nut shots that way lol.
 
SkRaw85

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Duffalo squat, 3 min rest:
55x10
165x5
275x5
325x8x5 sets belt, wraps (first time ever wrapped)
Guess I’m moving up in life now, level 2 recreational body lifter

Transformer GM’s (2.5A):
135x8x2
225x8

DB Z press, 1 min rest:
50’sX10x3

Stir the pot:
3 min total work
 

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