SkRaw85 Training Log

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...

Basically face goes in the hole area, elbows on pads, fly like a bird lol. Very difficult at that low weight even.

And yes, I saw the sign.
 
7/3
W3D2
BW: 237

Wide NG lat pull-down, stretch paused:
105x10
135x10
150x10
165x10
180x6x3 sets

Rope hammer curls:
70x10
100x10
120x10
140x10
150x10
160x10
170x10
180x10
190(full stack)x10

Plate loaded shrug:
210x20x4 sets

HS lat pullover:
+180x20
+270x15
+320x8
+270x10

DB lateral raise:
15’sX20
20’sX10
25’sX10
30’sX10

Kneeling rope crunch, pause stretch:
170x15
190x8
160x10x2 sets
 
7/4
W3D3

Plate loaded iso-lateral alternating kickback:
+180x20
+270x20x2 sets

Machine leg press:
250x10
270x10
290x10
310x10
330x10
350x10
370x10
390x10

DB standing calf raise:
150x40x3 sets
 
I saw kickback and looking at the weight was about to give yu my man card. Then I realized it was a leg session and not you doing triceps kickbacks with 180-270 LMAO.
 
SkRaw85 said:
7/4
W3D3

Plate loaded iso-lateral alternating kickback:
+180x20
+270x20x2 sets

Machine leg press:
250x10
270x10
290x10
310x10
330x10
350x10
370x10
390x10

DB standing calf raise:
150x40x3 sets
Click to expand...
Legs liable to be a little sore tomorrow!
 
7/6
W3D4

Flat bench @80% top set, comp pause/press, straight bar:
45x10
135x5
225x5
315x5x2 sets
335x5x3 sets

Smith CG bench:
135x10
225x10
315x5
275x5x3 sets

Cybex NG row, stretch pause:
170x10
190x10
210x10

Overhand EZ curl, 5 second eccentric:
50x5
70x5x3 sets
 
Nice session!
 
7/9
W4D1

KB bottoms up press:
25x10x2 sets per arm

Chest supported 45° DB Cuban press:
10’sX10
15’sX10

Larsen press, football bar wide grip:
45x10
135x10
225x10x2 sets
245x10x2 sets

DB hex press:
+150x20x2 sets

EZ skullcrushers, paused:
80x10
100x10x5 sets

Kneeling rope crunch:
160x20
170x15x3 sets
150x15

OH plate raise:
15x3 sets
 
7/10
W4D2

Mini band hip walks x 30
Mini band lat push downs x 30

KB side bends:
45x20x3 sets

Sumo deads, Texas DL bar:
154x10
264x5
308x5

Time for reality. This is the last time I will ever “deadlift”. 5th rep felt that all too familiar feeling and shut it down, for good. I’m almost 40, this always ends the same way. I am a bencher, the end. Goodbye old friend.
 
SkRaw85 said:
7/10
W4D2

Mini band hip walks x 30
Mini band lat push downs x 30

KB side bends:
45x20x3 sets

Sumo deads, Texas DL bar:
154x10
264x5
308x5

Time for reality. This is the last time I will ever “deadlift”. 5th rep felt that all too familiar feeling and shut it down, for good. I’m almost 40, this always ends the same way. I am a bencher, the end. Goodbye old friend.
Click to expand...

Damn. I’m sorry to read this. Some things just really aren’t worth the cost, & I can certainly tell you everyone isn’t built to do everything, especially not forever - and there is a lot more of a shelf life on some things than many realize. I can really see it in strongman.

You may be almost 40, but you’re also only almost 40 - you might possibly have more than half your life left still! And that is a long time to be in terrible pain, and there is so much you can do if you can stay healthy.
 
Hyde said:
Damn. I’m sorry to read this. Some things just really aren’t worth the cost, & I can certainly tell you everyone isn’t built to do everything, especially not forever - and there is a lot more of a shelf life on some things than many realize. I can really see it in strongman.

You may be almost 40, but you’re also only almost 40 - you might possibly have more than half your life left still! And that is a long time to be in terrible pain, and there is so much you can do if you can stay healthy.
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Totally agree man. It was a romantic thought, but that bitch will kill me lol. Figured maybe sumo might be manageable but no. Exact same everything in terms of pain and positioning. Machines for legs for me now.
Pressing on!
 
SkRaw85 said:
Totally agree man. It was a romantic thought, but that bitch will kill me lol. Figured maybe sumo might be manageable but no. Exact same everything in terms of pain and positioning. Machines for legs for me now.
Pressing on!
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Something to consider - and by no means am I saying that pulling or squatting with a barbell is a necessary or worthwhile endeavor - is that you have a large degree of general strength from all the training you have done/do. So the muscular demands of the weights you’re touching are no concern, as long as you’re able to stay in position.

BUT, that doesn’t mean your body is ready for that type of load in those specific positions you are asking of it. That is the nature of what I am dealing with - trying to recover the ability to be in particular positions, and then eventually trying to return to loading them. But that will have to be progressive, even if it is possible, I believe.
 
SkRaw85 said:
Totally agree man. It was a romantic thought, but that bitch will kill me lol. Figured maybe sumo might be manageable but no. Exact same everything in terms of pain and positioning. Machines for legs for me now.
Pressing on!
Click to expand...

One of the many reasons I only do like RDLs now. No benefit to actual deadlifts that comes even close to the cost associated with them for me.
 
Yep, I remember after my surgery getting my bench back up to 265x5 and it wasn't even that hard but it messed with my shoulder and scapular area so bad I realized the rest of my lifting career was going to be focused on bodybuilding, and aesthetics. That training for pure power was simply no longer in the cards for me if i wanted to have a longer lifting career. Lucky for me I enjoy lifting for hypertrophy so changing focus was easier for me because i already have a passion for hypertrophy training.
 
7/11
W4D3

Seated DB lateral raise:
15’sX20x3 sets

HS iso-lateral row:
192x20x3 sets

HS lat pullover:
+270x10x3 sets

Neutral CG lat pull-down, stretch pause:
150x10x3 sets

Rope hammer curls:
80x20x3 sets
 
SkRaw85 said:
Time for reality. This is the last time I will ever “deadlift”. 5th rep felt that all too familiar feeling and shut it down, for good. I’m almost 40, this always ends the same way. I am a bencher, the end. Goodbye old friend.
Click to expand...

I gotta be honest, for better or for worse this was heartbreaking to read.
 
7/15

Bench, paused, football bar, inner grips:
45x10
135x10
225x10x4 sets

Bench, paused, football bar, outer grips,
225x10
245x5x5 sets

HS flying bird:
+20x10
+40x10
+50x10
+60x10

Rope pressdowns:
100x20
120x20
130x20
140x10
150x10
 
7/16

Machine hammy curls:
120x10
140x10
150x10
140x10
130x10
120x10

Machine lateral raise:
40x20
60x10
70x10
80x10
90x10

Adduction:
305x20x2 sets

Abduction:
305x20x2 sets

Precor crunch:
30,30,20
 
Dude those hammies and adductors must have been hanging full after that session!
 
Dustin07 said:
was thinking the same thing lol. Only guy I know who slams adductors like that is my boy but he's 15 with legs thicker than my head 😅
Click to expand...
Adductors are such a huge source of untapped size for so many people too. They often just get ignored other than the secondary work they put in squatting or pressing. I probably should have added some direct work in when squatting became an issue but have been getting pretty good stimulation from the leg press with my set up so just sticking with that for now.
 
MrKleen73 said:
Adductors are such a huge source of untapped size for so many people too. They often just get ignored other than the secondary work they put in squatting or pressing. I probably should have added some direct work in when squatting became an issue but have been getting pretty good stimulation from the leg press with my set up so just sticking with that for now.
Click to expand...

funny thing is I don't think I'd ever target them but now days that is the only area where I get repeat pain, way up high towards the pelvis so for me it's more like prehab. Nothing better then getting on the leg spreading machine when another dude gets on the 'ol hammer strength chest press directly in front of you. facing you. and you do your sets with eye contact. It really reveals who is the alpha in that moment.
 
Dustin07 said:
funny thing is I don't think I'd ever target them but now days that is the only area where I get repeat pain, way up high towards the pelvis so for me it's more like prehab. Nothing better then getting on the leg spreading machine when another dude gets on the 'ol hammer strength chest press directly in front of you. facing you. and you do your sets with eye contact. It really reveals who is the alpha in that moment.
Click to expand...
If eye contact is never broken you become a gym bromance for life!
 
MrKleen73 said:
Adductors are such a huge source of untapped size for so many people too. They often just get ignored other than the secondary work they put in squatting or pressing. I probably should have added some direct work in when squatting became an issue but have been getting pretty good stimulation from the leg press with my set up so just sticking with that for now.
Click to expand...

I noticed I get a LOT of adductor stimulation when doing RFE Split Squats, just FYI.
 
Hyde said:
I noticed I get a LOT of adductor stimulation when doing RFE Split Squats, just FYI.
Click to expand...
Oh yeah, anything where I am doing a single leg lift the stabilization required pummels them.
 
MrKleen73 said:
Adductors are such a huge source of untapped size for so many people too. They often just get ignored other than the secondary work they put in squatting or pressing. I probably should have added some direct work in when squatting became an issue but have been getting pretty good stimulation from the leg press with my set up so just sticking with that for now.
Click to expand...

My lower responds really well to machines. So much that the month before the meet I dropped legs completely to make weight more manageable.
 
Dustin07 said:
funny thing is I don't think I'd ever target them but now days that is the only area where I get repeat pain, way up high towards the pelvis so for me it's more like prehab. Nothing better then getting on the leg spreading machine when another dude gets on the 'ol hammer strength chest press directly in front of you. facing you. and you do your sets with eye contact. It really reveals who is the alpha in that moment.
Click to expand...

Like what you see?! 🤣🤣🤣
 
7/18
W5D3

HS wide iso pull downs:
92x10
182x10
272x10

HS wide iso row:
102x10
192x10
242x10
262x10
282x10
302x10
322x10
342x10

HS lat pullover:
+180x20
+270x10x3 sets

Mini band hammer curls:
40x3 sets
 
Humbling as always, lol! You’re the man!
 
7/20
W5D4

CG bench, paused, straight bar:
45x10
135x5
225x5
275x5
315x5x3 sets

Dead stop floor extension, NG curl bar:
70x10
120x5x4 sets
150x3

45° incline DB rear delt fly:
15’sX20
20’sX10
25’sX10
30’sX10

Plate loaded shrugs:
220x20x5 sets

OH plate raise:
10x4 sets
 
7/22
W6D1

Back extensions:
BWx20
+25x20x3 sets

Machine leg press:
210x20
250x20
290x20
330x20
350x20

Machine hammy curl:
150x10x3 sets

Stir the pot:
2 mins
 
7/23

Reverse grip bench press, straight bar:
45x10
135x10
225x12x5 sets

Snatch grip paused Larsen press:
225x5x5 sets

KB bottoms up tomahawk:
25x10x3 sets per arm

Rope hammer curls:
90x25x4 sets

DB bench loaded stretch:
30’s to failure

Standing DB DC stretch:
30’s to failure
 
Just steadily doing the damn thing!!!
 
7/27
W6D3

Paused bench, straight bar:
45x20
135x5
225x5
315x5
335x5
355x3x3 sets
335x3
315x3

Standing DB rear delt flys:
20’sX10
35’sX10
40’sX10
45’sX6

V grip press downs:
50x20
95(full stack)x15x3 sets
 
I remember benching 355 back in my day….we had to walk FIFTEEN MILES in the snow to get to the gym too, uphill both ways…

What’s that record currently at for that fed?
 
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