SkRaw85 Training Log

3/19/18

Deads

RDL:
135x10
225x10

Con dead:
315x6
405x5
435x1 (belt)
315x10,7
Pulling like $hit this morn, shut it down early.

Rope crunch kneeling:
200x15
220x8
240x6x2
200x8

Lat push down:
170x10x3
 
3/20/18

Chest

135x5 close grip
225x5 close grip
315x2
335x2
315x1
275x5
225x10 slow

Tri rope push down:
180x10x3

Pec deck:
300x6,5,5

Db French press:
80x15,13

Db close crush grip press:
80’sX8
70’sX10,8
 
3/21/18

Arms and abs

Db Incline hammer curls:
30’sX10x3

Decline crunch:
20x3

Ez bar preacher curl:
70x10

Leg lifts:
10x3

Single arm high pulley cable curl:
90x10x3
 
3/29/18
Back from the dead

Shoulders abs bis

Rope kneel crunch:
180x20
220x10
240x8x2

Cable ez bar curl:
100x12
140x10
170x7

Seat Db ohp:
60’sX12
70’sX10
80’sX8,7

Db shrug:
70’sX10
80’sX10
100’sX15
122’sX10

Db concentration curl:
30x13
40x8

Standing Db hammer curl:
50’sX8
40’sX8

Ab wheel rollout:
15x3
 
3/30/18

Legs/back

Mag grip pull down:
140x10reg
160x10wide
180x8wide
180x8narrow
200x5narrow

Tbar row:
180x10
225x8x2

Calf raise:
145x12
190x10x3
145x15

Zercher squat:
135x10
225x6
185x8
135x10
 
4/2/18

Chest

Incline bench:
135x10
225x8,6,4
185x6

Decline bench:
275x5
245x6
225x8,6
185x10

Pec deck:
300x4
240x6
210x6x2 (2 second iso pause)

Tri rope push down:
150x10
180x10
200x6

Incline Db crush grip:
70’sX5
50’sX10,8
 
4/3/18

Legs

Zercher squat w/ ss Db hammercurls:
135x10
Ss:30’sX10
225x6
Ss:35’sX10
225x6
Ss:40’sX7
225x7
Ss:35’sX8
185x10
Ss:30’sX10
135x10 slow
Ss:30’sX10

Supra bar curl:
70x10
90x8,6
70x10

Ab wheel rollout:
20,18
 
4/4/18

Back

Lat push down:
140x10 wide
160x10 wide
180x8 close
200x6 close

Mag grip pull down:
120x10 ultra wide
150x8 reg
180x8 close
180x7 reg
120x12 ultra wide, slow

T bar row:
225x8x3
270x6

Meadows row:
90x12,15
 
4/6/18

Chest and arms (hyper)

225x12,8
225x5 illegal wide
185x6 slow, no lockout
185x6 cg, slow, no lock
135x10 cg
135x10 illegal wide

Db concentration curl:
25x15,10
20x10

Pec deck:
210x10
195x10
175x10

Tri rope push down:
150x15
130x10
110x10
90x10

Supra bar curl:
40x18,15,12

French press:
70x20x3
 
4/9/18

Shoulders

Standing military press:
45x12
135x12
225x1
185x4
155x8
135x8

Db shrug w/ ss: Ahrens press:
100’sX15
Ss:50’sX10
122’sX10
Ss:40’sX10
122’sX8
Ss:40’sX10
100’sX12
Ss:30’sX10

Db front raise:
40’sX7
35’sX7
30’sX7

Db rear delt fly:
30’sX10
25’sX10
20’sX15

Truck driver:
45x20x2

Rope face pull:
120x12
140x10
150x10
 
4/10/18

Legs

Hi bar squat (slow tempo):
135x12
225x10x3
205x10
135x15

Decline Russian twist:
30,20

Decline crunch:
20x2

Calf raise (varying stance):
110x20x3
 
4/14/18

Chest and bis quicky
30 sec rest max entirety (except ss)

Incline B.B. w/ss incline hammer curl:
135x10
225x8
Ss:30’sx10
275x3
Ss:30’sx10
225x6
Ss:30’sx10
185x8
Ss:30’sX10
135x10

Decline B.B.:
225x8
185x8
135x10x2

Straight bar cable curl:
100x15x3
 
4/16/18

Back

Db row:
50x10
100x10
122x6

Mag grip pull down:
170x10 reg
180x8 close
180x6 ultra wide

Kneel rope crunch:
150x20
200x10
240x6x2

B.B. row:
135x10
185x8
225x4

Ab wheel rollout:
15x2
10
 
4/17/18

Arms accessorize

Db single arm tri ohp:
20x20
25x25
30x25

Conc curl:
20x15
25x15
30x15

Skull crushers:
110x10x2
130x8

High pulley cable curl:
80x15
90x10
70x10

Tri rope push down:
150x15
170x10
100x15
 
4/18/18

Legs (not really)

Zercher squat:
135x10
Shut down after one set after old injury acting up, disc compression feels, move to isolation work

Quad extend:
62x12x3

Calf raise:
110x20x3
 
4/30/18

Chest, tris

B.B. bench:
135x15 no lockout
225x10
275x3
225x6
185x7 wide

Tri rope pushdown:
140x10x3
160x10

Pec deck:
175x10 slow
210x10
225x10
240x7

Db landmine press:
60’sX10x5

Db tri ohp:
25’sX10
30’sX10
35’sX10
40’sX8
 
5/1/18

Shoulders

Db Alt shrug 2 second pause:
45’sX20
60’sX15
70’sX10x3

Db ohp:
60’sX15
70’sX10x3

Standing rope crunch:
160x20
180x16,10
140x15
120x20

Hammer strength alt shoulder press:
100x8,6 (per arm)
55x10 slow

Machine Rear delt fly:
145x15
175x10
160x6
 
5/2/18

Upper chest and bis

Incline bench w/ Db incline hammer curl ss:
45x20
135x12
Ss:30’sX10
225x5
Ss:30’sX10
185x10
Ss:30’sX8
185x7
Ss:25’sX10
135x10 wide

Kneeling high pulley cable curl:
70x15 per arm
90x8
60x10

Db incline flys:
30’sX10
20’sX

Db incline landmine press:
100x12
80x13 speed

Straight bar cable curl:
100x15x2
 
5/2/18
Session #2

Dumbbell incline reverse grip:
70’sX10
60’sX12
50’sX10

S bar curls:
60x10x2
50x10 reverse curl

Alt oblique rope crunch kneeling:
120x40
150x20
130x14

Cable rope curl:
120x10x3
 
5/3/18

Lower chest/light legs

Calf raise (varying stance):
110x25
155x15,13
110x15
65x20

Decline bench:
135x15
275x7,5
225x10,7
185x10
135x13 no lock

Hammer strength single leg extend:
32x15 (per leg)
57x13
82x8
107x3
82x6

Machine hammy curl (single leg):
50x10x3
70x6

Decline cable fly:
40’sX10
35’sX10
30’sX7
25’sX10
 
5/4/18

Light back

Pull downs:
120x12 reg
140x12 close
140x12 ultra wide
160x6 reg
160x8 close

Machine t bar row:
75x12
120x13x2
145x8

Machine reverse crunch:
100x20x3

Dual pulley row:
165x10
180x10,8
 
5/7/18

Dynamic chest

Bench w/black bands doubled over:
155x10 sets of 3 speed reps

Db tricep single arm overhead extend:
30x30 per arm
40x15x3

Tri rope push down:
150x10
180x10x2
200x10

Pec deck w/3 second iso hold:
195x10
210x8,6
 
5/8/18

Shoulders/bis

Warmup 10lb plate raises (varying angles)

B.B. seated ohp behind the head:
45x10
135x10
155x7x2

Standing Db hammer curls:
45’sX10 per arm
55’sX8
70’sX6 cheated last two reps

Smith seated reverse shrug one sec pause at peak:
135x10x5

Db Ahrens press:
60’sx8x2

Db alt front raise (per side):
40’sX10,6
30’sX6

S bar curl:
80x10,8
100x6
60x8 reverse curl
40x8 reverse curl
 
5/9/18

Back (bad sleep)

Machine last pushdown:
160x10x3

Machine pull downs varying grips:
180x10x2
200x10,8,7

Peck dec rear delt fly:
175x8
160x8
145x8
130x8

Machine lying t bar row (varying grips):
75x10 pause at peak
120x10
165x8
 
5/10/18

Lower chest, light legwork, abs

Kneel rope crunch:
150x30
180x15
220x8

Decline B.B. bench:
225x12,11,9
315x4

HS quad extend:
57x10 per leg
82x10,8

Calf raise (varying stance):
110x20
155x20,18,18

Decline cable fly:
70x10
60x10
50x11
 
5/15/18
Chest and tris (1rm test check)

Flat bench:
135x1
225x1
365x1
315x2x2

Db French press:
80x15
90x13
100x10

Flat bench Db landmine press:
160x8
170x6

Pec deck:
300x7,5,6

Tri rope pushdown:
200x10
220x8,6
 
5/16/18
Legs

HS leg extend:
57x10
82x10,8
107x5

Seated Calf raise (varying stance):
110x20
155x20
200x20

Workout cut short, called to work early. :(
 
5/17/18

Shoulders and abs

Warmups 20lb Db varying raises

Db ohp:
75’sX6
85’sX6
100’sX2
90’sX5,6

Alt Db shrugs:
90x20 (per side)
100’sX15,10

Ahrens Db press:
70’sX5
60’sX8
50’sX12

Kneel rope crunch:
200x15x3

Db seated/bent rear delt fly:
30’sX10,8
25’sX10

Kneel alt oblique crunch:
160x8 (per side)
150x20
 
5/18/18
Dynamic chest/accessory

Speed bench, black bands doubled over, 10 sets of 3 speed reps, 20 second max rest between sets:
7 sets @185
3 sets @155

JM press:
135x10x3

Db single arm OH tri:
45x10x3 (per side)

Cable rope tri pushdown:
140x15x2
 
5/20/18
Back and bis

Cable standing lat pushdown:
150x10 ultra wide
180x10 ultra wide
220x6 ultra wide

Db alt hammercurls:
45’sX13 (per arm)
55’sX10
60’sX8

Incline support t bar row machine (bench width grip):
135x6,3,3 (10 sec hold at top)

Standing S bar curls:
90x10
110x4
70x8 reverse curl

Mag grip pull down:
200x8,6
220x6

Cable high pulley kneeling curl:
90x8 (per arm)
70x10
 
5/21/18
Chest

Incline B.B. bench:
135x10
295x2 PR
275x2
245x5
225x7

Db French press:
90x15x2
80x15,10

Incline Db landmine press:
120x12
110x12
100x12

Ab wheel rollout:
20,15

Incline Db fly:
30’sX10
40’sX6
 
5/22/18
Legs lite

Leg press:
225x10
315x10
405x10
495x10

Calf raise (varying stance):
120x25
130x20x2

Single leg Hammy curl:
70x8 (per side)
60x10
50x10
 
5/23/18
Shoulders

Warmups 20 lb Db side and front raise

Arnold press:
50’sX12
60’sX10x2

Db shrug:
90’sX20
100’sX20
122’sX15

Standing Db rear delt fly:
50’sX10
40’sX10x2

Db front raise:
40’sX6 (per side)
30’sX6,8

Standing rope crunch:
150x20
170x20
200x12
 
5/24/18
Dynamic bench/accessory work

Last dynamic session bar speed drastically slowed at seventh set and had to reduce weight to complete 10 sets. Today dropping weight to 45% of 1RM.

Speed bench,black mini bands halved, varying grips (10 sets of 3 reps. 10 sec rest between):
165x3x10
Bar speed constant throughout.

JM press:
135x10
155x10
175x5

Decline cable flys:
140x10x2
120x10

Kneel OH tricep rope extend:
120x10
150x10,8
 
5/25/18
Back and bis

Bent Db row:
60x10 (per side)
100x10
122x6x2
130x4

S bar curls:
120x3
90x8x2
70x10,6

Mag grip lat pull down:
220x5 ultra wide
200x6 ultra wide
200x8,6 close grip

Seated alt Db curl:
30’sX10 (per side)
25’sX10
20’sX10
 
5/27/18
Shoulders traps abs

Seated B.B. ohp behind neck:
45x10
135x10
185x6
205x3 PR

Smith reverse shrug:
135x10
185x10
225x10
275x10x2

Rear delt flys pec deck:
175x10
210x8
225x8
240x4

Db shrug:
122x12
112x12
100x15 1 sec pause at top

Kneel rope crunch:
200x20
220x10
240x7,6

Db oh crush press:
120x10x3
 
5/29/18
Chest

Decline B.B. bench:
225x10
315x5,4,3
275x5

Flat bench Db crush press:
150x12x3

Pec deck fly:
300x8,6,4
 
5/31/18
Back and bis

Chest supported tbar row contraption (bench width grip, 3 sec hold):
135x10
180x10,9
225x5

Db spider curls:
30x10 (per side)
40x10
50x8

Cable row:
210x10 close grip
180x10 wide grip
225x10 close grip
255x5

Straight bar cable curl:
150x10 stand
150x10x2 lying
 
6/1/18
Speed bench and tris

165x3x10 (black minis halved, 10 sec rest)

Cgbp:
225x3
315x2 PR
275x3
245x8
225x8

Db OH single tri press:
60x8x2 (per side)
45x10
 
6/2/18
Legs/bis/abs

HS single leg extension:
57x18 per leg
82x10,6
67x10

Incline Db alt hammercurl:
30’sX15 per arm
35’sX10x2
30’sX10

Seated calf raise (varying stance):
110x30,30,20
90x30
65x30

Alt kneel rope oblique crunch:
150x30
180x14
160x12

Db underhand alt front raise:
20’sX10 per side
25’sX9
20’sX7

Db concentration curl:
25x15 per side
30x10
20x12
 
6/4/18
Chest ME

Floor press:
225x5
365x1
375x1 PR
315x4x2

Kneel oh tri rope extension:
180x10
200x10,5

Pec deck fly:
300x9,7,5
 
6/6/18
Back and bis

Cable lat pushdown (ultra wide):
160x10 1 sec pause
180x10
200x6x2

Standing Db hammer curls (across chest):
50’sX12 per arm
60’sX10,7

Chest support t bar row machine (bench width grip w/4 sec hold):
115x10
160x7x2

Knell High cable curl:
100x10 per arm
80x10x2

Cable mag grip lat pull down:
180x8x2 ultra wide
180x8 close grip
 
6/7/18
DE bench

165x3x10 black minis doubled, 10 sec rest.

JM press:
185x8
225x6
245x3

Single arm Db oh tri extend (per arm):
70x10 PR
50x10
 
6/9/18
Shoulders/traps/abs

Seated Db ohp:
70’sX6 slow set
90’sX8
100’sX6
90’sX8

Seated Db shrug w/2 sec pause:
90’sX12
100’sX12,10

Seated Db bent over rear delt fly:
40’sX10
30’sX10
25’sX12

Db alt front raise:
50’sX6 per side
40’sX6x2

Kneel rope crunch:
240x15,13,8

Cable lateral raise:
30x10 per side
20x10
 
6/10/18
Back and bis mini sesh

One arm Db row (bent on bench):
60’sX10
150’sX10 PR
130’sX6

S bar curl:
70x10x3

Db concentration curl:
40’sX8x2
 
You must log in or register to reply here.
Back
Top