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SkRaw85 Training Log

Alright, weigh ins tomorrow, then have to work the evening, squeeze in some sleep and showtime!
As of right now for attempts I’m thinking:

170kg (374lbs)
185 (407)
195 (429)

3rd attempt will be close considering sleep/work situation but I’m hoping the Sdrol will help with that.
 
SkRaw85 said:
Alright, weigh ins tomorrow, then have to work the evening, squeeze in some sleep and showtime!
As of right now for attempts I’m thinking:

170kg (374lbs)
185 (407)
195 (429)

3rd attempt will be close considering sleep/work situation but I’m hoping the Sdrol will help with that.
Click to expand...
Kick ass man!
 
SkRaw85 said:
Alright, weigh ins tomorrow, then have to work the evening, squeeze in some sleep and showtime!
As of right now for attempts I’m thinking:

170kg (374lbs)
185 (407)
195 (429)

3rd attempt will be close considering sleep/work situation but I’m hoping the Sdrol will help with that.
Click to expand...
Go get it brother!
 
I really like these jumps - and go with your gut on the third. After seeing how your second feels, pick your third attempt as a weight you believe you can hit - then go down 2.5kg/5.5lbs from that!

Lots of variables you’ll be adapting to, so be flexible and enjoy the day. Hope you crush it

AND START WARMING UP WHEN THE FLIGHT BEFORE YOU STARTS LIFTING.
 
Well gents, 5 hours of sleep and 9 white lights later it’s done. 170kg, 185, 190. 190 flew I should have stuck with 195 but nerves and sleep I opted to go conservative. Watching dead and mingling now. Slay the day!
 
SkRaw85 said:
Well gents, 5 hours of sleep and 9 white lights later it’s done. 170kg, 185, 190. 190 flew I should have stuck with 195 but nerves and sleep I opted to go conservative. Watching dead and mingling now. Slay the day!
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Awesome….190 kg /419 lbs is a great bench, and knowing you left a little out there will fuel that hunger for the next time.💪😎
 
Congratulations! Better to finish strong knowing there was a little more, than to be wishing you had called less & give up all the poundage.

Now you have your first real meet PR on the books - nothing wrong with gym lifts, but this will be on record in this comp from here on. You’ll be able to see it listed in Open Powerlifting next to your name in a few weeks, from now as long as that database stands.

Hope it was a great day, man
 
SkRaw85 said:
Well gents, 5 hours of sleep and 9 white lights later it’s done. 170kg, 185, 190. 190 flew I should have stuck with 195 but nerves and sleep I opted to go conservative. Watching dead and mingling now. Slay the day!
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Congrats on smoking the weights! Awesome deal!!!
 
Thanks @Hyde for the peer pressure! Quite addicting, took me a while to get to sleep last night just thinking about the energy and benching. This meet was top notch, put together seamlessly on all fronts.

Learned a ton and met some badass people! 100% lit a fire, eyeing up another meet, late October or November. Plenty of time to grow and actually prep proper, and take time off work BEFORE and AFTER the meet. I felt like a zombie at 5 am today. Gotta keep hustlin.

Super fun watching 800 lb squats and deads as well. Bunch of state records broken. Saw a 71 yr old bench 308, and his grandson hit a teen state record. That’s what’s up. Wife was pretty stoked on it as well so it’s a good thing for us both.

All in all, I want more. That positive energy and community is amazing. Nothing better.
 
SkRaw85 said:
Thanks @Hyde for the peer pressure! Quite addicting, took me a while to get to sleep last night just thinking about the energy and benching. This meet was top notch, put together seamlessly on all fronts.

Learned a ton and met some badass people! 100% lit a fire, eyeing up another meet, late October or November. Plenty of time to grow and actually prep proper, and take time off work BEFORE and AFTER the meet. I felt like a zombie at 5 am today. Gotta keep hustlin.

Super fun watching 800 lb squats and deads as well. Bunch of state records broken. Saw a 71 yr old bench 308, and his grandson hit a teen state record. That’s what’s up. Wife was pretty stoked on it as well so it’s a good thing for us both.

All in all, I want more. That positive energy and community is amazing. Nothing better.
Click to expand...

Glad it was a rewarding experience for you; some meets are bigger & better than others, but they all bring an energy that will drive you to dig deeper.

Powerlifting is full of people, and obviously some people suck, but at a fundamental, grass roots level powerlifting is a great & empowering community. Most people just want you to kick some ass! And they will lend you their own belt if necessary.

It’s always a long come down after a meet day, reflecting on all the sights and feelings you experienced.
 
SkRaw85 said:
Well gents, 5 hours of sleep and 9 white lights later it’s done. 170kg, 185, 190. 190 flew I should have stuck with 195 but nerves and sleep I opted to go conservative. Watching dead and mingling now. Slay the day!
Click to expand...

dude that's awesome, congratulations!!!

SkRaw85 said:
Super fun watching 800 lb squats and deads as well. Bunch of state records broken. Saw a 71 yr old bench 308, and his grandson hit a teen state record. That’s what’s up. Wife was pretty stoked on it as well so it’s a good thing for us both.

All in all, I want more. That positive energy and community is amazing. Nothing better.
Click to expand...

For real it's crazy how inspiring people are in their various walks, love seeing older dudes slamming out numbers like that. Raising the bar for the rest of us!
 
Dustin07 said:
dude that's awesome, congratulations!!!



For real it's crazy how inspiring people are in their various walks, love seeing older dudes slamming out numbers like that. Raising the bar for the rest of us!
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Thanks man! Quite inspirational and revealing as to what is possible with hard work and consistency. 70 is the new fiddy.
 
Congrats on the successful meet! Can't wait to see what you put together with a real prep.
 
Dustin07 said:
I've grown addicted to these smaller movements like the laterals, rear delt swings etc. I feel like they're adding that extra oomph of size that makes a big difference...



do you get a lot from hammers? I've been trying to sprinkle them back in again lately for variety in bicep movement but I'm always on the fence to how effective they feel for me. I think I'm one of those guys that naturally has more elongated biceps so if I want the the tennis ball bulge I gotta do some more supinated work.
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My biceps are definitely long also, and there seems to be nothing I can do to improve that bulge much. However, I love training hammers and reverse Zottman curls for the elbow and shoulder health and also for the strength gains that come with them!
 
BennyMagoo79 said:
My biceps are definitely long also, and there seems to be nothing I can do to improve that bulge much. However, I love training hammers and reverse Zottman curls for the elbow and shoulder health and also for the strength gains that come with them!
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Yeah they are great!

I also think there is some confusion here about how working this muscle plays out. Many people think because this hits the brachialis more it does not help with peak. However that is far from the truth, it builds the arm up, as well as making them thicker. The reality is if you have a pillow under your comforter you have a lump there, if you put something larger just under the pillow then the peak of that pillow sits up higher. The peak does not get lower, it gets elevated on top of the new muscle. If anything these help the arms look bigger, especially when not flexed as the bulge of the bicep will start right at the joint and go up sharply when relaxed. However, a bigger brachialis will result in a higher peak because you are literally elevating the biceps by making it bigger so the peak will indeed end up higher. Plus if you want bigger measuring arms and are not training your brachialis for hypertrophy you are choosing to leave a lot of arm size on the table. I know people who have added them in direct training for them and gained .5-1 inch in size on their arms over the next 6-12 months just from them having been neglected.
 
MrKleen73 said:
Congrats on the successful meet! Can't wait to see what you put together with a real prep.
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Thanks! And yes, me too lol. Considering the expedited timeline it came out alright in the end. Basically just peaked at 90% for 3 weeks straight and 1 week of pretty much nothing just to refresh.
Looking like next meet will be end of the year so have some time to progress. Just have to decide on which way I wanna go for weight class. Right now thinking bulk it up baby and cut back to 242 and send it for a state record (current is 197.5kg and I want an even 200kg).
 
BennyMagoo79 said:
My biceps are definitely long also, and there seems to be nothing I can do to improve that bulge much. However, I love training hammers and reverse Zottman curls for the elbow and shoulder health and also for the strength gains that come with them!
Click to expand...

I gotta stick with my overhand ez bar reverse curls. Seems to be one of the higher stimulating for me and pain free.
 
6/11
W1D1

EliteFTS multigrip camber bar bench, mid grips, slow tempo:
45x10
135x5
225x5
315x7,5,3,3,3,3,3

Snatch grip Larsen press:
135x10
225x10x2 sets

Dips:
16,12,10,8

Lat pull downs, slow-mo tempo, pause hold stretch every rep:
70x10x2 sets

Seated rear delt DB flys:
20’sX15,12,10,10

Did some floofy bro workouts the past week but nothing worth noting, just decompressing. Now it’s time to build.
 
6/12
W1D2

Bird dogs
Side planks

Plate handles lateral raise:
10’sX20x5 sets

EZ arm blaster:
50x20
60x20
70x20,20,18

Duffin upright row:
+30x15,15,11,13,15

KB side bends:
+30x25x2 sets per side

Plate handles hammer curls:
10’sX40x2 sets
 
Gittin after it!
 
6/23

DB single leg deadlift:
+60x10 per leg

Machine leg press:
125x15
170x10
185x10
200(full stack)x10,15,16

DB lateral raise:
15’sX20
20’sX15
25’sX15
30’sX10x2 sets

Machine seated hammy curl:
125x15
140x15
155x10
170x10

Ab wheel rollouts:
10x3 sets

DB alt cross body hammer curls:
40’sX20x3 sets
 
6/24
W2D2

Mini band warms/bench drills

Elite camber bar bench, angled close grips:
38x10
128x10
218x10
238x5x3 sets

Elite camber bar bench, widest neutral grips:
128x10
178x10
218x10
238x8x2 sets

BB seal row, CG:
135x10

KB seal row:
+124x15x1
+142x10x4 sets

45° incline DB press:
70’sX20
80’sX10

KB seal shrug:
+142x10x3 sets
 
6/27
W2D3

Mini band hip walks x 40

Reverse hyper:
+90x20
+135x10
+180x10x3 sets

HS lat pullover:
+180x15
+270x10x3 sets

Machine hammy curl:
140x10
150x10x2 sets

HS iso-lateral row:
192x10
282x10x3 sets

Hip adduction:
250x10
310(full stack)x10x2 sets

Hip abduction:
250x10
310(full stack)x10x2 sets

Kneeling high pulley cable curls:
50(per arm)x20
70x10
80x10
90x10
 
Congrats on the weight loss, 2lbs a week is strong!
 
SkRaw85 said:
Thanks Kleen. I need to lean up to be more competitive. Plus the other week when my 9yr old asked how I benched 418 without a 6 pack…… that was more validation 🤣

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Everyone knows the keg is the party! 6 pack is just the warm up.
 
7/1
W3D1
Fasted

Reverse grip bench press:
45x10
135x10
225x10x5 sets

Snatch grip Larsen press:
225x10x3 sets

HS flying bird:
+20x10
+40x10x4 sets

DB Ahrens press:
25’sX20
30’sX10
35’sX10
40’sX10x2 sets

Single arm rope triceps pressdown:
60x20 (per arm)
70x15
80x10
 
SkRaw85 said:
Idgaf that machine slaps bro!
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Am I right in assuming this is the straight arm fly machine you can do chest or rear delts on?
 
SkRaw85 said:
Negative. Face down, azz up, that’s the way I rear delt pump. Well, maybe could do chest but there’s better ways.

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Trying to visualize this thing in use. Also thanks for getting that song in my head now. It is at least better than what @Dustin07 had stuck in my head earlier. I will be kind and not put it in your head. LOL
 
MrKleen73 said:
Trying to visualize this thing in use. Also thanks for getting that song in my head now. It is at least better than what @Dustin07 had stuck in my head earlier. I will be kind and not put it in your head. LOL
Click to expand...

dude when we kept saying 1994 in your thread I thought for sure a quick google search would yield some Alice in Chains or something 😅😅 Jar of Flies was released in '94!
 
akboom87 said:
Joe Diffie 3rd rock from the sun album released 1994!
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Nine Inch Nails Downward Spiral came out then, that was so bad ass and different than anything that was out at that time. Game Changer!!!
 
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