SkRaw85 Training Log

[Hyde]

Little tummy fat nighttime ritual fits just well

You can pin in ANY fat. Glute and hip work quite well as well for subq. And if it does get into muscle, that’s totally fine. It just hits the bloodstream a bit sooner; it will act for the same duration.

 

[SkRaw85]

You can pin in ANY fat. Glute and hip work quite well as well for subq. And if it does get into muscle, that’s totally fine. It just hits the bloodstream a bit sooner; it will act for the same duration.

Pinning everything sub q daily currently. Primo in glute using a 1/2” so shallow IM. Just feels smoother overall for the cruise. I still gotta nut up and hit lats IM. Maybe next blast.

 

[SkRaw85]

3/4
W8D1
BW: 242.0 lbs

Mini band warmups:
Pullaparts x 20
Facepulls (over head) x 20
Press downs x 100
W holds x 15
Snatch x 10

Plate shrugs x 20

Reverse grip bench, paused, straight bar:
45x10
135x5
225x3
315x1
335x1
355x1

Floor deadstop tri extensions, NG curl bar:
80x10
130x10x3 sets

Seal rows, straight bar, snatch grip:
135x10
225x10x3 sets
245x5
265x3

DB alternating hammer curls:
40’sX22
50’sX20
55’sX20
60’sX12

Plan was to take reverse to 375. Dinged the hook on the path up and had to redirect, burned some gas so left at 355. Felt strong, really want a 4 plate reverse bench now.

 

[SkRaw85]

I do have to mention, bought a new Bear Mattress, it is incredible.

 

[gphagan1]

3/4
W8D1
BW: 242.0 lbs

Mini band warmups:
Pullaparts x 20
Facepulls (over head) x 20
Press downs x 100
W holds x 15
Snatch x 10

Plate shrugs x 20

Reverse grip bench, paused, straight bar:
45x10
135x5
225x3
315x1
335x1
355x1

Floor deadstop tri extensions, NG curl bar:
80x10
130x10x3 sets

Seal rows, straight bar, snatch grip:
135x10
225x10x3 sets
245x5
265x3

DB alternating hammer curls:
40’sX22
50’sX20
55’sX20
60’sX12

Plan was to take reverse to 375. Dinged the hook on the path up and had to redirect, burned some gas so left at 355. Felt strong, really want a 4 plate reverse bench now.

That’s some serious weight on reverse grip bench.

 

[Dustin07]

Reverse grip bench, paused, straight bar:
45x10
135x5
225x3
315x1
335x1
355x1

these are the shenanigans this thread needed

 

[Hyde]

Nice session!

Pinning everything sub q daily currently. Primo in glute using a 1/2” so shallow IM. Just feels smoother overall for the cruise. I still gotta nut up and hit lats IM. Maybe next blast.

Just use the 1/2” slinpin to put it in your lats next time. This is the least intrusive/scary way to try a new site I’ve found, and it will go IM with 1/2” too in the lat. More sites are better!

 

[dapack]

That is some crazy reverse grip numbers!!!

 

[SkRaw85]

That’s some serious weight on reverse grip bench.

Thanks man! I remember when I was 17 at Ballys Fitness (don’t wanna date myself) and there was this beast of a man repoing 405 reverse grip. He had a SHW build and made it look effortless. His grip was super wide and he ran his index finger on the underside of the bar. That blew my mind.

 

[SkRaw85]

these are the shenanigans this thread needed

It’s heating up!

 

[SkRaw85]

Nice session!



Just use the 1/2” slinpin to put it in your lats next time. This is the least intrusive/scary way to try a new site I’ve found, and it will go IM with 1/2” too in the lat. More sites are better!

I gotta play around with positioning. I swear my appendages bend in the fashion of an old GI Joe action figure. Fuggin weird like.

 

[gphagan1]

I gotta play around with positioning. I swear my appendages bend in the fashion of an old GI Joe action figure. Fuggin weird like.

Old Joe has been working out…..

 

[SkRaw85]

Old Joe has been working out…..
View attachment 240697

Nailed it

 

[BennyMagoo79]

3/4
W8D1
BW: 242.0 lbs

Mini band warmups:
Pullaparts x 20
Facepulls (over head) x 20
Press downs x 100
W holds x 15
Snatch x 10

Plate shrugs x 20

Reverse grip bench, paused, straight bar:
45x10
135x5
225x3
315x1
335x1
355x1

Floor deadstop tri extensions, NG curl bar:
80x10
130x10x3 sets

Seal rows, straight bar, snatch grip:
135x10
225x10x3 sets
245x5
265x3

DB alternating hammer curls:
40’sX22
50’sX20
55’sX20
60’sX12

Plan was to take reverse to 375. Dinged the hook on the path up and had to redirect, burned some gas so left at 355. Felt strong, really want a 4 plate reverse bench now.

Niiice!!

I gotta try me some rev bench…


How do u like the primo?

 

[SkRaw85]

Niiice!!

I gotta try me some rev bench…


How do u like the primo?

Love it! Keeping the strength up post-trest and so far I haven’t gotten sick and everyone around me is dropping like flies.

Also smashed some bench PRs yesterday

 

[SkRaw85]

3/6
W8D2
Lower

Mini band hip walks x 30

GHR 45° holds:
8

Belt squat:
+90x10
+180x8
+230x8
+250x5
+230x5
+180x5

Machine hammy curl:
70x10
120x10
150x10,8,6

Hip adduction:
250x10
295x10x2 sets

Hip abduction:
250x10
295x10x2 sets

Plate loaded iso-lateral kickbacks:
+320x20
+370x20

 

[SkRaw85]

3/8
W8D3
RE bench

Mini band warmups:
Pullaparts x 20
Facepulls x 10
Pressdowns x 60
Snatch x 10

Flat bench, straight bar, comp grip:
45x10
135x5
225x5
315x11,6,4 Rep AND Volume PR

Plate raise to overhead:
15,10,10

NG pull-ups:
8,8,6

Light band rear delt flys:
10x3 sets per arm

Low pulley underhand cable pec flys:
60x10
100x10
120x10
140x10

Hammer strength lat pullover:
+320x10
+340x8,8,5

Mini band hammer curls:
50x2 sets


Felt real solid today. Previous PR was 315x9. Tacked on more reps to take the total to 21 (volume PR).

 

[akboom87]

3/8
W8D3
RE bench

Mini band warmups:
Pullaparts x 20
Facepulls x 10
Pressdowns x 60
Snatch x 10

Flat bench, straight bar, comp grip:
45x10
135x5
225x5
315x11,6,4 Rep AND Volume PR

Plate raise to overhead:
15,10,10

NG pull-ups:
8,8,6

Light band rear delt flys:
10x3 sets per arm

Low pulley underhand cable pec flys:
60x10
100x10
120x10
140x10

Hammer strength lat pullover:
+320x10
+340x8,8,5

Mini band hammer curls:
50x2 sets


Felt real solid today. Previous PR was 315x9. Tacked on more reps to take the total to 21 (volume PR).

Nice work and bad ass PR on reps and volume! Also really miss a lat pull over machine

 

[SkRaw85]

Nice work and bad ass PR on reps and volume! Also really miss a lat pull over machine

Thanks man! I’ve never had access to one until this gym. I dunno I just love the squeeze I get from that thing! So very isolated and zero bicep use

 

[Hyde]

Nice work man! It’s coming back well for you.

 

[gphagan1]

3/8
W8D3
RE bench

Mini band warmups:
Pullaparts x 20
Facepulls x 10
Pressdowns x 60
Snatch x 10

Flat bench, straight bar, comp grip:
45x10
135x5
225x5
315x11,6,4 Rep AND Volume PR

Plate raise to overhead:
15,10,10

NG pull-ups:
8,8,6

Light band rear delt flys:
10x3 sets per arm

Low pulley underhand cable pec flys:
60x10
100x10
120x10
140x10

Hammer strength lat pullover:
+320x10
+340x8,8,5

Mini band hammer curls:
50x2 sets


Felt real solid today. Previous PR was 315x9. Tacked on more reps to take the total to 21 (volume PR).

Congrats on the volume PR with 315….I bet your chest was pumped after that.

 

[SkRaw85]

Congrats on the volume PR with 315….I bet your chest was pumped after that.

Had me feeling thicky

 

[SkRaw85]

3/11
W9D1
Overload bench

Mini band warms:
PAs x 30
Facepulls x 20
Press downs x 70
Snatch x 10

Standing KB bottoms up press:
25x20 per arm

Flat bench warmups, paused, straight bar, comp grip:
45x10
135x5
225x3
315x3

Mad dog slingshot bench:
405x2x2 sets
425x2
445x1
455x1
465x1

Single arm rope press downs:
100x10x3 sets per arm

Cybex preacher curls:
90x10
100x10

 

[Electrake]

Standing KB bottoms up press:
25x20 per arm

Love these to warm up my wrists and creaky joints... My gym doesn't have any KB, i grab a dumbbell by the head and do a balancing act with my fingers, pressing it.

 

[dapack]

315x11 is insane. Great job!!!

 

[SkRaw85]

315x11 is insane. Great job!!!

Thanks Pack! Felt good, I was stuck at 9 for a good while.

 

[Hyde]

Thanks Pack! Felt good, I was stuck at 9 for a good while.

Just needed the right MINDSET! Haha that’s got to mean your base is improving, therefore strength potential.

What’s your best in the Mad Dog? Was 465 a PR in that?

 

[SkRaw85]

Just needed the right MINDSET! Haha that’s got to mean your base is improving, therefore strength potential.

What’s your best in the Mad Dog? Was 465 a PR in that?

Seriously, mind>matter. And not succumbing to self destruction lol.


Honestly, it’s been so long since I’ve used the slinger. If not, then it is close.

 

[Dustin07]

Flat bench, straight bar, comp grip:
45x10
135x5
225x5
315x11,6,4 Rep AND Volume PR

MONSTER

Thanks Pack! Felt good, I was stuck at 9 for a good while.

ahaha I know this feel!
<except it was at 225>

 

[SkRaw85]

MONSTER



ahaha I know this feel!

Moving forward!

 

[SkRaw85]

3/14
W9D2
Lower

Mini band hip walks x 20

KB Single leg deadlift:
+50x10x2 sets per leg

RDL:
135x10
185x10x2 sets

Belt squats:
+90x10
+180x15,13,10,8

Machine hammy curls:
130x10
150x10
160x10

Gonna deload bench next week. It’s been a good 9 weeks.

 

[SkRaw85]

3/15
W9D3
RE bench
BW: 242.8

Mini band warms:
Pullaparts x 20
Facepulls x 20
Press downs x 40
Snatch x 10

Reverse grip bench, straight bar:
45x10
135x5
225x19,14,8,10 Rep and Volume PR

Cable rope pressdowns:
140x15x3 sets

Hammer strength iso-lateral row:
192x15x2

Stir the pot, feet elevated:
2 mins total

Mini band hammer curls:
50x4 sets

Annnnnnd deload

 

[Hyde]

Good way to earn the respite! Nice job on the new best too. Feels great breaking new ground.

 

[BennyMagoo79]

Nice benching ya beast!

 

[Dustin07]

Reverse grip bench, straight bar:
45x10
135x5
225x19,14,8,10 Rep and Volume PR

there's 225 x 19

and then there's 225 x 19 reverse grip

that's wild man solid!!

 

[MrKleen73]

@SkRaw85 always impressed with your pressing strength!

 

[SkRaw85]

Good way to earn the respite! Nice job on the new best too. Feels great breaking new ground.

Nice benching ya beast!

there's 225 x 19

and then there's 225 x 19 reverse grip

that's wild man solid!!

@SkRaw85 always impressed with your pressing strength!

Thanks gents! Feels good to be back at it

 

[SkRaw85]

 

[SkRaw85]

Vegas deload/refeed photo dump

 

[SkRaw85]

And not a drop of alcohol ingested. I need a scale lol

Great trip for me and the wifey before summer madness starts.

 

[Electrake]

Vegas without booze?! I applaud you good sir.

My mouth is watering at those oysters.

 

[gphagan1]

That’s some serious food porn….now I’m hungry.

 

[BennyMagoo79]

Nice man! Food looks epic and well done for staying off the booze!

 

[MrKleen73]

That’s some serious food porn….now I’m hungry.

RIGHT!!! My mouth started watering looking at those pics.

@SkRaw85 Shoulder looking like a boulder in that 3rd pic. Nice when you can see the shoulder caps through the shirt!

 

[Hyde]

Damn, that was some serious eats man! 5 stars ️

I don’t drink at all, but I enjoyed Vegas a lot when we went for the Olympia back in 17. I don’t even like to gamble (lose lol). There’s just so much to see & explore, good pools, and the weather is nice.

Rumor is the Olympia will be back there again this year, so we will see if I get to go back at some point!

 

[akboom87]

That looks like some good food and a good time! Does Bobby flay still have the mesa grill there? Had a bomb tomahawk steak there a long time ago!

 

[SkRaw85]

Vegas without booze?! I applaud you good sir.

My mouth is watering at those oysters.

I know right lol. There’s a first time for everything. Hit the edibles hard though

Another first time was oysters and fries for breakfast. Amazing is an understatement.

 

[SkRaw85]

That’s some serious food porn….now I’m hungry.

Nice man! Food looks epic and well done for staying off the booze!

RIGHT!!! My mouth started watering looking at those pics.

@SkRaw85 Shoulder looking like a boulder in that 3rd pic. Nice when you can see the shoulder caps through the shirt!

Damn, that was some serious eats man! 5 stars ️

I don’t drink at all, but I enjoyed Vegas a lot when we went for the Olympia back in 17. I don’t even like to gamble (lose lol). There’s just so much to see & explore, good pools, and the weather is nice.

Rumor is the Olympia will be back there again this year, so we will see if I get to go back at some point!

I wish I could eat like that everyday. Hog heaven! Got a few quick hotel machine circuits in to help disperse the gluttony. Place is awesome for feasting, people watching, roaming and relaxin.

 

[SkRaw85]

That looks like some good food and a good time! Does Bobby flay still have the mesa grill there? Had a bomb tomahawk steak there a long time ago!

Not sure on Mesa. He has Amalfi, Brasserie B, and Bobby’s Burgers that I know of for sure. Crushed all 3 of those. Multiple times for a few

 

[Segansational]

Wow, that was some good looking food porn! Sounds like a great time was had.

That looks like some good food and a good time! Does Bobby flay still have the mesa grill there? Had a bomb tomahawk steak there a long time ago!

Oh man, I ate there once and it was easily one of the best meals I ever had. He shut it down though. Not sure why, but a lot of these chefs open concepts for a bit then switch it up, even if it's doing well.