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SkRaw85 Training Log

9/18/18
Chest/tris
Crappy session. Been fighting of a cold for the past few days, today feel weak and clammy. This is my attempt....

Decline bench w/3 sec pause:
225x5
315x5
225x8x3
225x6

Db French press:
90x10
70x10x2
70x28

Decline cable fly:
140x12
160x10
180x8
 
Hyde said:
Just getting over that cold, gf has it now. Zinc and vitamin C and green tea, and more sleep!
Click to expand...

Yeah man, I hate when this crap interferes with training. Body is stiff and weak. Starting to feel better, back to grinding tomorrow.
 
9/23/18
Skwaats DE

Speed hi bar parallel box squat vs avg green bands (10 sec rest between sets):
135x2 (bar weight only)
225x2
275x2x12
315x2x4

Standing paused calf raise:
140x20
200x20,15,10
240x8
 
9/24/18
Back attack

RDL warmups:
135x10
235x10

Rack pull (knee height):
325x8
415x8
505x5 belt
600 fail
505x5

Staggered stance kettlebell RDL:
50’sX10x4

Cable Lat pull down:
180x10x2 ultra wide
180x8 reg NG
180x8 close grip
 
SkRaw85 said:
9/24/18
Back attack

RDL warmups:
135x10
235x10

Rack pull (knee height):
325x8
415x8
505x5 belt
600 fail
505x5

Staggered stance kettlebell RDL:
50’sX10x4

Cable Lat pull down:
180x10x2 ultra wide
180x8 reg NG
180x8 close grip
Click to expand...
That 600 Rack Pull shouldn't be a fail...But, more of a ... Not Yet! I will never say I failed, just that I didn't get it yet.
 
Once you’re warm, try taking singles up and hitting 565 prior to 600. This saves more gas while still priming the nervous system. Then do your rep work as backdown sets. The heavy weight potentiates the backdown work.
 
SkRaw85 said:
Never used until today. Love em so far though, curious to see how I like on a heavy day.
Click to expand...

I really enjoy my Nordic Lifting heeled shoes for deadlifting. It gives me better balance and confidence when leaning back. I can use all the help I can get!

Invalid Link Removed
 
Hyde said:
Once you’re warm, try taking singles up and hitting 565 prior to 600. This saves more gas while still priming the nervous system. Then do your rep work as backdown sets. The heavy weight potentiates the backdown work.
Click to expand...

I got a little carried away. It’s been forever since I’ve done rack pulls. Had every intention to stay around 500 for reps but got high on the burn and went for it lol
 
Humble said:
I really enjoy my Nordic Lifting heeled shoes for deadlifting. It gives me better balance and confidence when leaning back. I can use all the help I can get!

Invalid Link Removed
Click to expand...

I was looking at that brand as well! I don’t think I’m going to use heeled for deadlifts, I’m pretty accustomed to my flat metcons. Creature of habit.
 
lol way too long and likely more fun for you to just speculate what happened.. I will say this... Metro took my car, I got arrested and received 90 days suspended on 3 days served. moral to this story....

don't put your ish in a fanny pack.
 
xR1pp3Rx said:
lol way too long and likely more fun for you to just speculate what happened.. I will say this... Metro took my car, I got arrested and received 90 days suspended on 3 days served. moral to this story....

don't put your ish in a fanny pack.
Click to expand...

Lmao! Due to this and a billion other reasons, I will not be purchasing a gym fanny.
 
xR1pp3Rx said:
lol way too long and likely more fun for you to just speculate what happened.. I will say this... Metro took my car, I got arrested and received 90 days suspended on 3 days served. moral to this story....

don't put your ish in a fanny pack.
Click to expand...
I put mine in a fanny pack all the time just cut a hole in the bottom. Only issue is keeping it up. But, when they find it what a surprise
 
9/26/18
Chest

Flat B.B. bench:
225x20,10 (30 sec rest)
315x3 paused 3 secs
225x8,5 CG,paused
135x20 CG

Db rear delt fly (incline):
30’sX20
40’sX11

Cable straight arm lat pushdown:
180x15
220x7

Rope tri pushdown:
200x10
180x10
160x10

Db alt front raise:
45’sX10 per arm
40’sX6
30’sX9
 
9/29/18
Shoulders

Standing cable crunch:
180x20
200x20
220x20
240x10

Db shrugs:
50’sX20
100’sX20x3

Standing B.B. strict OHP:
135x5
225x1,1,1

Db seated ohp:
100’sX4
90’sX8
80’sX10

This past week was a nightmare at home. Nutrition, sleep, supplementation and training all suffered, can tell strength is down today but feels good to be back at it. Finally got my head back above water. Onward.
 
9/30/18
Skwaats DE

High bar speed box squats (12”box) vs avg green bands (30 sec rests):
45x10
135x5
230x2x16

Seated calf raise (varying stances):
110x30,20,20

HS single leg extension:
52x10x3 (per leg)

Supra bar curls:
75x10x3

Back extension:
20x2

Decline Russian twist:
30x2
 
10/1/18
Chest ME

Deadpress (30 sec rest):
315x1x3
365x1
315x1x10

Db flat hex press:
160x10
180x10
200x5 PR (never really tested 1rm on these, is higher yet)

DB rear delt flys:
30’sX10x2

Rope pushdowns:
220x10
200x10
180x10
 
10/3/18
Light back

Chest supported t bar row:
135x10
225x5x3

Cable lat pull down:
180x10x3 ultra wide

That concludes today’s awful session. Stress/cortisol severely taxing
 
10/6/18
Shoulders/traps/abs

Standing cable crunch:
180x20
200x20
240x10,6

Db OHP:
70’sX10
100’sX8 single set rep PR!
90’sX8x2

Db shrug:
50’sX30
100’sX20x3

Ab wheel rollouts:
15,15,15

Db front raise:
40’sX10 per arm
35’sX10
30’sX10
 
10/7/18
Skwaats with a bicep feed

Hi bar squat:
45x10 slow/paused
225x5 paused
315x5
410x2,2 (belt)
430x1 (belt) PR

Narrow stance hi bar squat:
225x5x2 slow/paused

Incline alt Db hammer curls:
40’sX10 per side
35’sX10
30’sX8 slow

Standing calf raise (varying stance):
260x20
320x20
400x10
500x10
600x8

Db concentration curl:
25x10 per arm
20’sX10
 
10/9/18
Chest ME

BB incline press (2 sec pause):
45x20
135x10
225x5
300x1
275x3
245x5,3
Paused incline is brutal.

Seated Db French press:
90x20x2

Incline Db hex press:
180x3
140x10
150x10

Rope tri pushdown:
200x10x3

Pec deck fly:
345x3x3
 
10/11/18
DE Skwaats

Hi bar 12” box speed squat vs avg green bands (30 sec rests):
250x2x9

Low pulley pallof press:
50x20 (per side)
60x20
70x20

Out of time
 
10/12/18
Chest DE

Sped bench vs doubled monster mini bands (vary grip every set, 30 sec rest):
190x3x10 (5lb PR)
190x5
225x4,3
(Wanted to feel out 2 plates vs bands, 55% of 1RM, moved surprisingly smooth) doubt I could maintain speed for 10 sets at this weight, yet....

Seated/bent Db rear delt flys:
30’sX15,15,10

Db single arm tri oh extension:
30x30 per arm
40x18

Strict Supra bar curls:
75x15,10,5
 
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