Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

SkRaw85 Training Log

Hyde said:
Man when I was over 260, wiping my ass all of a sudden got way more difficult. Had to start taking a sumo stance for a clean pass. Things you never thought you’d need to figure out But after that run I dropped the weight and life got back to normal.

Clint Darden had a story about a training partner that had to tape a syringe to the doorknob so he could back up into it to inject his glute. He was way too big to do it himself but lived alone, and he took way too much oil to get by not using his glutes!
Click to expand...

I bust out laughing when I read the doorknob story. Wife had to ask what was so funny.
 
3/7
W1D1
ME Lower
BW: 229.4 lbs

Banded hip walks x 40

SSB box squat, 1.5” below parallel:
45x10
135x5
225x3
265x3
295x3
315x1
355x1 belt
385x1 belt
405x1 belt
415x1 belt
425x1 belt
435x1 belt
445x1 belt

Avg band Hammy curls:
30x2 sets

Reverse hyper:
55x15x3 sets

Duffalo GM’s:
125x10
135x10
145x10
 
I’d eat it!

Something I heard Lou say on the Westside podcast within the last couple years was that he shoots for 3 lifts at 90+% on ME days. I think he was seeing that too many high percentage lifts in a ME session was dragging it out too long & cutting into guys’ recovery too hard, & they ended up not doing enough special exercise volume, which is supposed to be ~80% of the work.

This was a fierce session man!
 
Hyde said:
I’d eat it!

Something I heard Lou say on the Westside podcast within the last couple years was that he shoots for 3 lifts at 90+% on ME days. I think he was seeing that too many high percentage lifts in a ME session was dragging it out too long & cutting into guys’ recovery too hard, & they ended up not doing enough special exercise volume, which is supposed to be ~80% of the work.

This was a fierce session man!
Click to expand...

I did get excited to be back under heavy load again after all this volume (and not training due to injury) for months. Typically I follow the 3 lift rule. Omitted lat pull downs and standing banded ab crunches (which I had programmed) due to my recent endeavor with the weight releasers and STP’s, as those properly cooked the lats and abs. Started losing a little lat tension on that last set so stopped it at that weight. Moving forward all will be timed right and to the T.
 
jtmass said:
You're kidding, right... your lifts are not even remotely shyte.. I just like the food posts better though.. haha
Click to expand...

Just cracking jokes. Although in a few months these lifts will look like shyte comparatively lol
 
Last edited:
W1D2
Max upper

Monster mini pull aparts x 20
Monster mini press downs x 40

DB upright rows:
40’sX10x2 sets

Floor press, 2 sec pause on floor, power bar, legs fully flat, comp grip:
135x5
225x3
315x1
355x1
385x1
405x1 wrist wraps
415x1 wraps

AVG band press downs:
15x3 sets

Light band Facepulls:
15x3 sets

Seal rows, kaddilac bar, mid grip:
155x10
175x10
195x10

EZ bar reverse curl:
70x10x3 sets

Hanging leg raise:
20x2 sets

Invalid Link Removed
 
Ran 1 mL of Apex Triton today for a lil sumthin sumthin. Still feeling good at 420 test 300 trest 25 mg anadrol. Will probably bump trest to 390 in a few weeks when drol is gone
 
IMG_8205.JPG

Band pegs arrived yesterday, just in time for dynamic effort today! Traditionally I always banded on a deadlift platform, I have an Oly platform in my garage so there is an extra 2 feet of band tension. Not sure on those numbers, any math wizards here? I have the tension weights for a deadlift platform but haven’t calculated for an Oly.
 
W1D3
3/11
Dynamic lower

Banded hip walks

Speed box squats vs monster-mini bands, 1.5” below parallel, power bar, 30 sec max rest:
225x2x12 sets

Sumo speed deads vs mini bands:
275x1x10 sets

Reverse hyper:
+45x20x3 sets

Light band hammy curls:
20x3 sets

Arch back GM’s, power bar:
115x10x3 sets
 
Food looks sick!!!!
 
Honestly I just buy the short bands from EliteFTS. Loop them over the bar before you add any weight and then you step on the bottom and move the top so it sits directly over where your feet are planted.

Not sure how well that works for sumo, but I’m not really a sumo guy.
 
SkRaw85 said:
View attachment 213746
Band pegs arrived yesterday, just in time for dynamic effort today! Traditionally I always banded on a deadlift platform, I have an Oly platform in my garage so there is an extra 2 feet of band tension. Not sure on those numbers, any math wizards here? I have the tension weights for a deadlift platform but haven’t calculated for an Oly.
Click to expand...

It’s going to differ on the band brand, thickness, and how much use they’ve had. I keep a fish scale in my garage. Something like this.

Fish scale, Dr.meter Backlit LCD Display 110lb/50kg PS01 Fishing Scale with Measuring Tape, Electronic Balance Digital Fishing Postal Hanging Hook Scale with 2 AAA Batteries-Fishing Gifts for Men

Invalid Link Removed

Hyde said:
Honestly I just buy the short bands from EliteFTS. Loop them over the bar before you add any weight and then you step on the bottom and move the top so it sits directly over where your feet are planted.

Not sure how well that works for sumo, but I’m not really a sumo guy.
Click to expand...

This works well for me too.
 
Hyde said:
Honestly I just buy the short bands from EliteFTS. Loop them over the bar before you add any weight and then you step on the bottom and move the top so it sits directly over where your feet are planted.

Not sure how well that works for sumo, but I’m not really a sumo guy.
Click to expand...

Invalid Link Removed

I’m a west side band brand whore. These are the tensions for a 4x8 deadlift platform. My Oly platform is 6x8 so the starting point of attached band is stretched 2’ more.
FYI I hate sumo lol. Just did it for dynamic work to change it up.
 
RegisterJr said:
It’s going to differ on the band brand, thickness, and how much use they’ve had. I keep a fish scale in my garage. Something like this.

Fish scale, Dr.meter Backlit LCD Display 110lb/50kg PS01 Fishing Scale with Measuring Tape, Electronic Balance Digital Fishing Postal Hanging Hook Scale with 2 AAA Batteries-Fishing Gifts for Men

Invalid Link Removed



This works well for me too.
Click to expand...

Sold! Thanks!
 
SkRaw85 said:
Invalid Link Removed

I’m a west side band brand whore. These are the tensions for a 4x8 deadlift platform. My Oly platform is 6x8 so the starting point of attached band is stretched 2’ more.
FYI I hate sumo lol. Just did it for dynamic work to change it up.
Click to expand...

Consider that bands also wear out & stretch with age. And obviously you may not be pulling to 36” depending on height and stance. So if you really want to know the exact poundage, the heavy duty fish scale is definitely always the way to go.

That being said, you essentially just want to initially pick the right size pair for your dynamic work. You will wave bar weight, not band tension, generally. And if you are waving band tension, you are just swapping to the next largest bands and hoping you can keep up lol.

I feel if you want to be methodical about it all over several years of work, biggest things are to stick with one brand and to replace the important bands annually. Which I don’t do, but if you want consistent tensions. And don’t use those bands for accessories obviously; that’s what old bands are for

#bandgeeks
 
Hyde said:
Consider that bands also wear out & stretch with age. And obviously you may not be pulling to 36” depending on height and stance. So if you really want to know the exact poundage, the heavy duty fish scale is definitely always the way to go.

That being said, you essentially just want to initially pick the right size pair for your dynamic work. You will wave bar weight, not band tension, generally. And if you are waving band tension, you are just swapping to the next largest bands and hoping you can keep up lol.

I feel if you want to be methodical about it all over several years of work, biggest things are to stick with one brand and to replace the important bands annually. Which I don’t do, but if you want consistent tensions. And don’t use those bands for accessories obviously; that’s what old bands are for

#bandgeeks
Click to expand...

Excellent sir!

#thisonetimeatbandcamp
 
Hyde said:
Consider that bands also wear out & stretch with age. And obviously you may not be pulling to 36” depending on height and stance. So if you really want to know the exact poundage, the heavy duty fish scale is definitely always the way to go.

That being said, you essentially just want to initially pick the right size pair for your dynamic work. You will wave bar weight, not band tension, generally. And if you are waving band tension, you are just swapping to the next largest bands and hoping you can keep up lol.

I feel if you want to be methodical about it all over several years of work, biggest things are to stick with one brand and to replace the important bands annually. Which I don’t do, but if you want consistent tensions. And don’t use those bands for accessories obviously; that’s what old bands are for

#bandgeeks
Click to expand...

Great point. Also why I’ve broken many bands on Facepulls and mobility, but never broke a band on any barbell lift. The worn down ones are way more vulnerable.
 
W1D4
DE Upper

Band warms

Speed bench vs monster minis doubled, power bar, change grip every set, 30 sec rest:
135x3x9 sets

Kaddilac bar CG bench:
155x10x4 sets

Light band upright rows:
15x3 sets

Light band push downs:
15x3 sets

Banded obliques:
16x14 sets
 
W2D1
ME lower

Banded hip walks

Good Mornings, transformer bar in back squat:
135x10
225x5
295x5
315x3
355x3
385x3 belt

Reverse hyper:
+45x20x3 sets

Kneeling banded lat pull down (2 minis, 2 monster minis, all doubled, see pic below), .5 second hold at bottom:
15x3 sets

Seated Duffalo GM’s:
145x10x3 sets
Invalid Link Removed
 
Excellent garage gym idea on the pull down!

What are you going to do with the chains?
 
You must log in or register to reply here.
Back
Top