SkRaw85 Training Log

10/8
W7D1
Sleep: 7

Banded shoulder dislocations/rotations
Banded bullies
Scap pushups

Mini band:
Pullaparts x 20
Facepulls x 20
Pressdowns x 50
Lat push downs/spread x 10
Snatch x 10

Paused bench, Elite camber bar, wide grips:
38x10
128x5
218x5
308x5x5 sets

Paused bench, elite camber bar, inner NG:
218x10x2 sets

20° incline DB press:
70’sX18,15

Light band hammer curls:
30x3 sets
 
10/10
W7D2

Back extensions x 20

HS lat pullovers:
+180x10
+270x10
+290x10
+310x5x3 sets

HS flying bird:
+50x10x3 sets

HS isolateral row, wide:
192x10
282x10
302x10
322x10
342x9

SSB shrugs, paused:
65x10
155x10
245x10
295x10
315x10

High pulley shoulder adduction:
50x10 per arm
60x10
70x10

Single arm lat pulldowns, stretch paused:
60x10 per arm
75x10

Kneeling cable crunch:
130x20
140x15
150x10
160x7

Rope hammer curls:
90x20
100x15
110x10

Smoked
 
SkRaw85 said:
10/10
W7D2

Back extensions x 20

HS lat pullovers:
+180x10
+270x10
+290x10
+310x5x3 sets

HS flying bird:
+50x10x3 sets

HS isolateral row, wide:
192x10
282x10
302x10
322x10
342x9

SSB shrugs, paused:
65x10
155x10
245x10
295x10
315x10

High pulley shoulder adduction:
50x10 per arm
60x10
70x10

Single arm lat pulldowns, stretch paused:
60x10 per arm
75x10

Kneeling cable crunch:
130x20
140x15
150x10
160x7

Rope hammer curls:
90x20
100x15
110x10

Smoked
Click to expand...
Man, no wonder you were smoked after all that volume…..not only did you hit high rep volume numbers, but you hit high weight volume numbers…..that’s hitting it on both fronts….impressive.💪
 
Some great sessions, I bet you felt those camber bar bench the next day.
 
SkRaw85 said:
HS isolateral row, wide:
192x10
282x10
302x10
322x10
342x9
Click to expand...

what is that, like 3 1/2 plates per side? or more?

is that this one?

1728663830016.webp
 
Hyde said:
Yeah, that’s what I use when you see me type HS CSR. I mean I can’t speak for Sk, but this is a pic of a HS iso row.
Click to expand...
Love that machine!
 
MrKleen73 said:
Love that machine!
Click to expand...
An oldie but a goodie. I have been using it a lot at the barbell club; other than needing a lot of added weight, it’s a very good strength curve with a lot of grip options. You can really feel it how you want if you play with the emphasis/position/tempo.
 
its definitely growing on me. That one is strategically placed next to a stack of ez bars and dbs so my buddy and I will superset those with db curls from time to time.
 
SkRaw85 said:
10/10
W7D2

Back extensions x 20

HS lat pullovers:
+180x10
+270x10
+290x10
+310x5x3 sets

HS flying bird:
+50x10x3 sets

HS isolateral row, wide:
192x10
282x10
302x10
322x10
342x9

SSB shrugs, paused:
65x10
155x10
245x10
295x10
315x10

High pulley shoulder adduction:
50x10 per arm
60x10
70x10

Single arm lat pulldowns, stretch paused:
60x10 per arm
75x10

Kneeling cable crunch:
130x20
140x15
150x10
160x7

Rope hammer curls:
90x20
100x15
110x10

Smoked
Click to expand...
Quite the session man!
 
10/11
W7D3

Machine hammy curls, paused:
120x10
130x10
140x10
130x10
120x10

Machine quad extensions, paused:
135x10
150x10
165x10
180x10x2 sets

Glute kickback machine:
99x10 per leg
143x10
176x10
198x10

Little bikini blood blaster today. SSB shrugs yesterday had my erectors kit up today so no back loaded movements. I tried SSB shrugs probably 5 years ago and wrote them off. Circumstantially these may be a good addition! Felt amazing to have a bar on my back for the first time in forever (granted just standing there but whatever) and got a good feeling through my whole body. Going to keep the weight around 300 and add reps for a good while, let’s see how she goes.
 
I did shrugs with the SSB for the first time recently and was amazed how intuitive the movement is.

I also think reps through 20 seem productive with shrugs, maybe even 25 rep sets (that are brutal/failing, not fluffy).
 
10/12
W7D4

Mini band:
Pullaparts x 25
W holds x 10

Scap pushups
PVC pipe bend press

Paused bench, straight bar, comp grip:
45x10
135x5
225x5
315x3
365x2
385x2
405x2

Paused 3 board press, straight bar, comp grip:
365x5x3 sets

45° incline chest supported DB Cuban press:
20’sX10x3 sets

Rope Pressdowns strip sets, no rest:
95x20
87.5x11
80x8
72.5x7
65x10
 
Still killing it……365, 385, and 405 each 2 reps with a pause…..not sure what you’re planning to hit at your comp., but I bet you’re already at 450 or so….great job.💪
 
gphagan1 said:
Still killing it……365, 385, and 405 each 2 reps with a pause…..not sure what you’re planning to hit at your comp., but I bet you’re already at 450 or so….great job.
Click to expand...

Thanks brother. I am just going to call my 2nd and 3rd attempts the day of. Thinking I’m going to open at 424 and go from there. 5 more weeks to build!
 
SkRaw85 said:
10/12
W7D4

Mini band:
Pullaparts x 25
W holds x 10

Scap pushups
PVC pipe bend press

Paused bench, straight bar, comp grip:
45x10
135x5
225x5
315x3
365x2
385x2
405x2

Paused 3 board press, straight bar, comp grip:
365x5x3 sets

45° incline chest supported DB Cuban press:
20’sX10x3 sets

Rope Pressdowns strip sets, no rest:
95x20
87.5x11
80x8
72.5x7
65x10
Click to expand...
Took 405 out for a walk I see!!!…. NICE!!!!!!👍💪🔥
 
You can PM me if you’d rather discuss there, but what is your PED stack lately and where is going for the rest of the prep? When you say you’re behind, how so - what did you have planned that can’t be executed? I mean do you mean you just lost a week to work, or you already had hard numbers laid out for each week in a scripted progression?

If you don’t really want to discuss all that, the way I like to explain to people is that to peak for a meet, in the 3-4 micros before a meet, for most lifters, you are going to need to put out ~100, 90, & 80% efforts during 3 primary exposures in that 20-35 days. Usually you take the heaviest pulls furthest out, heaviest bench way closer, and squat somewhere in between. Since you are just benching, you will have the greatest recovery - you damn sure don’t want to be taking your heaviest bench a month out. Probably 2-2.5 weeks out. I would probably bench something like a 93-95% effort 3-3.5 weeks out, max out 2-2.5 weeks out, then hit 85-88% 7-9 days out to stay sharp. Probably bench 70% for a few singles on Wednesday before a Saturday meet to stay sharp.

Then your opener is based off the best bench you hit in training so you have something concrete to go off of. 90-94% of that probably.
 
Hyde said:
You can PM me if you’d rather discuss there, but what is your PED stack lately and where is going for the rest of the prep? When you say you’re behind, how so - what did you have planned that can’t be executed? I mean do you mean you just lost a week to work, or you already had hard numbers laid out for each week in a scripted progression?

If you don’t really want to discuss all that, the way I like to explain to people is that to peak for a meet, in the 3-4 micros before a meet, for most lifters, you are going to need to put out ~100, 90, & 80% efforts during 3 primary exposures in that 20-35 days. Usually you take the heaviest pulls furthest out, heaviest bench way closer, and squat somewhere in between. Since you are just benching, you will have the greatest recovery - you damn sure don’t want to be taking your heaviest bench a month out. Probably 2-2.5 weeks out. I would probably bench something like a 93-95% effort 3-3.5 weeks out, max out 2-2.5 weeks out, then hit 85-88% 7-9 days out to stay sharp. Probably bench 70% for a few singles on Wednesday before a Saturday meet to stay sharp.

Then your opener is based off the best bench you hit in training so you have something concrete to go off of. 90-94% of that probably.
Click to expand...

Currently running:
525 test, 350 primo ace, 300 trest dec, 3.3iu GH 6 nights/week.
150 tren A starts later this week, as does 25mg var pwo only. Halo for meet day.

A week behind is really just the week I lost to the wu flu immediately after my deload week. The timing sucked but when is it ever good, so I can’t complain.

I like the looks of those numbers, I was planning my heaviest bench Halloween week, find opener and take it for a double the week before meet, then deload at 70% up to meet day. In a nutshell. Last peak I ran conjugate just to keep strength up and joints happy as I didn’t have a full prep.
 
SkRaw85 said:
Currently running:
525 test, 350 primo ace, 300 trest dec, 3.3iu GH 6 nights/week.
150 tren A starts later this week, as does 25mg var pwo only. Halo for meet day.

A week behind is really just the week I lost to the wu flu immediately after my deload week. The timing sucked but when is it ever good, so I can’t complain.

I like the looks of those numbers, I was planning my heaviest bench Halloween week, find opener and take it for a double the week before meet, then deload at 70% up to meet day. In a nutshell. Last peak I ran conjugate just to keep strength up and joints happy as I didn’t have a full prep.
Click to expand...
I would not double an opener a week out from the meet, unless you mean like 2 weeks before. I normally just bench around a last warmup the weekend prior to a full meet.

Remember you are not actually building more strength within the last couple weeks - you are practicing heavy lifting, reinforcing technique, & shedding fatigue to display maximal output when it counts. You want your elbows and shoulders to feel fresh.
 
Hyde said:
I would not double an opener a week out from the meet, unless you mean like 2 weeks before. I normally just bench around a last warmup the weekend prior to a full meet.

Remember you are not actually building more strength within the last couple weeks - you are practicing heavy lifting, reinforcing technique, & shedding fatigue to display maximal output when it counts. You want your elbows and shoulders to feel fresh.
Click to expand...

Woops, that was supposed to be opener for 2 singles, not a double. The difference being that previously I had not touched a straight bar for the month and saved my joints a ton.

You’re 100% right, I’m going to be beat to **** the week before as I’ve been training exclusively straight bar this cycle. I’m going to go your recommend and last ME 2.5 weeks out.

Always appreciate the insight brother
 
Getting excited for you, things are going well and can't wait to see what you are able to put up during the meet!
 
your 405 reminds me of how I used to screw with the new kids and ask them to spot me on my deadlifts. They'd get excited and be like sure, uh..how?

I said you just get down there in a floor press position and if it looks like I'm struggling give it a little push.
 
SSB shrugs are off the menu. Been hobbling around past two days. 300 lbs seems to be the magic pain number for the ol spine. Too bad I really enjoyed the movement, but I’m currently stronger than my spine.
 
you think it's the weight/position of the ssb, or the movement in general? Like could you do h/s shrugs, barbell shrugs, or db shrugs instead? they feel like one of those movements similar to the rear delt swings and a lot of shoulder work I do, where I feel nothing at less than 12 reps, and 15+ reps is money so I tend to run a lot of those movements at lighter weight, personally. I mean, I'm not trying to win 1rm lateral shoulder raises, just looking for blood flow and hypertrophy.
 
SkRaw85 said:
SSB shrugs are off the menu. Been hobbling around past two days. 300 lbs seems to be the magic pain number for the ol spine. Too bad I really enjoyed the movement, but I’m currently stronger than my spine.
Click to expand...
Ugh... sounds like you might be in my boat, unable to have direct spinal loading. I simply can't have a bar on my back without suffering some issues. Watching you talk about them earlier got me excited to maybe try that and see how I held up, but seeing you come back immediately and be like "NOPE!" Reminds me, I am going to have to just accept I probably won't ever be able to load my spine directly with enough weight to train without getting some things fixed if at all. At least I can do bodybuilding training without that so I have an outlet and something i can train for.
 
MrKleen73 said:
Ugh... sounds like you might be in my boat, unable to have direct spinal loading. I simply can't have a bar on my back without suffering some issues. Watching you talk about them earlier got me excited to maybe try that and see how I held up, but seeing you come back immediately and be like "NOPE!" Reminds me, I am going to have to just accept I probably won't ever be able to load my spine directly with enough weight to train without getting some things fixed if at all. At least I can do bodybuilding training without that so I have an outlet and something i can train for.
Click to expand...
Yeah no bueno. The dopamine and adrenaline from having a bar on my back definitely masked it until later that night. Annoying, but it is what it is. Just gotta keep weights low and reps high. One day I will shift to BB’ing, but in the meantime I can bench and equipped bench :)
 
Ok I’ll be moving my last Max Effort bench to oct 30 instead of November 2 to give myself a few extra days recovery as per Hyde’s reco.

So that means I just started up the tren ace today. 157.5 mg/week for now. Let the games begin.
 
Oh boy, it is about to get wild up in here. :)
 
SkRaw85 said:
Ok I’ll be moving my last Max Effort bench to oct 30 instead of November 2 to give myself a few extra days recovery as per Hyde’s reco.

So that means I just started up the tren ace today. 157.5 mg/week for now. Let the games begin.
Click to expand...
What you said: ‘Make sure to get your biggest training lifts done with enough time to taper & recover by the meet.’

What they heard: ‘You need to start taking Tren right now!’

🤣🤣🤣🤣
 
Hyde said:
What you said: ‘Make sure to get your biggest training lifts done with enough time to taper & recover by the meet.’

What they heard: ‘You need to start taking Tren right now!’

🤣🤣🤣🤣
Click to expand...

Ok fine I’ll up the tren 🤣

Tis only a baby amount. I value my relationships and marriage
 
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