SkRaw85 Training Log

10/13/18
Back

Cable lat pull down:
180x15 ultra wide mag grip
200x10 same
220x6 same

DB Kroc rows:
150x10x3

Kneeling alt rope oblique crunch:
150x20
180x20
200x10

Chest support t bar:
225x8,7,6
 
Hyde said:
How has the back been feeling?
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Doin waaaaay better. Was going to do deads today but lower lumbar a little shaken up yet from running a scraper at work the past few weeks (worst machine known to man). This is incentive to change my “career”. Anything that affects my lifting regime this substantially just will not do.
 
Got a 90 min deep tissue massage yesterday evening. Can’t say I’ve truly had a deep tissue massage like this before. Hurts so good and I can’t drink enough water. Needless to say, I will be taking today for r&r and hydration purposes. Thinking I need to do these once a month.
 
My lady always has one several days before comp, when she’s already out of the gym to deload so she can show up without having an injury waiting to happen.
 
10/16/18
ME Chest and accessorize

Decline bench:
45x10 and some bar stretching
225x1 (2 sec pause)
315x1 (2 sec pause)
415x1 (2 sec pause) PR!
365x3 (TnG)
315x5 (2 sec pause)
315x7 (TnG)

Strict Db rear delt flys:
40’sX10
35’sX10
30’sX10x2

Db seated French press:
100x20,15,8

Kneel cable crunch:
240(full stack)x15,7,5

Cable lat pushdown:
180x10 wide grip
200x8 close
 
10/18/18
Dynamic skwaats and bicep feed

Hi bar, lo box, speed skwaats vs avg green bands (30 sec rests):
250x2
Dropped weight 25 lbs, feeling a bit off in the left knee today
225x2x10

Kneel cable hi pulley curl:
70x20x3 (per arm)

Ab wheel rollouts
20x3
 
I’m a weakling bb’r that only dabbles in strength training.

Impressive numbers bro.
Your traps pop cold and without flexing. What do you think builds those most for you?
 
Matthersby said:
I’m a weakling bb’r that only dabbles in strength training.

Impressive numbers bro.
Your traps pop cold and without flexing. What do you think builds those most for you?
Click to expand...

Thanks man! Hmmmm, probably mostly the compound lifts. Although I do dedicate one day weekly to heavy shoulder and trap work only. Heavy DB shrugs for high reps work pretty decent for me as well.
 
SkRaw85 said:
10/16/18
ME Chest and accessorize

Decline bench:
45x10 and some bar stretching
225x1 (2 sec pause)
315x1 (2 sec pause)
415x1 (2 sec pause) PR!
365x3 (TnG)
315x5 (2 sec pause)
315x7 (TnG)

Strict Db rear delt flys:
40’sX10
35’sX10
30’sX10x2

Db seated French press:
100x20,15,8

Kneel cable crunch:
240(full stack)x15,7,5

Cable lat pushdown:
180x10 wide grip
200x8 close
Click to expand...
**** yeah dude nice! Beast!
 
10/19/18
Dynamic chest

Speed bench vs doubled monster mini bands:
45x10
225x3
205x3x10 PR

JM press:
135x15,10,10 (slow tempo)

Db farmer carry:
80’sx3 laps

Db hex press:
200x10
180x10
160x12
 
10/20/18
Back to the rack for revenge

RDL warms:
145x10

Rack pulls from knee height:
325x2
415x1
505x1 belt
600x1 belt PR

Cable lat pull down:
180x15,12,10 ultra wide mag grip
180x8 close NG
160x8 close NG
200x6 medium grip

DB Kroc row:
150x10 per arm

Awesome pump today, I’m cooked.
 
SkRaw85 said:
10/20/18
Back to the rack for revenge

RDL warms:
145x10

Rack pulls from knee height:
325x2
415x1
505x1 belt
600x1 belt PR

Cable lat pull down:
180x15,12,10 ultra wide mag grip
180x8 close NG
160x8 close NG
200x6 medium grip

DB Kroc row:
150x10 per arm

Awesome pump today, I’m cooked.
Click to expand...
Nice work brother
 
10/21/18
No agenda, “I do what I want” day

Ab wheel rollouts:
20,20,16

Straight bar cable curl:
100x20,20,15

Seated calf raise (varying stance):
115x30,30,30

Kneel cable alt oblique crunch:
170x30
150x20

Vgrip cable curls:
100x18,15
 
SkRaw85 said:
10/20/18
Back to the rack for revenge

RDL warms:
145x10

Rack pulls from knee height:
325x2
415x1
505x1 belt
600x1 belt PR

Cable lat pull down:
180x15,12,10 ultra wide mag grip
180x8 close NG
160x8 close NG
200x6 medium grip

DB Kroc row:
150x10 per arm

Awesome pump today, I’m cooked.
Click to expand...
Nice work mate!!!
 
10/24/18
ME chest

Flat bench:
225x1
315x1
425 fail
Lost it in the bottom of the hole, probably could have got it ugly if I went T&G. Will remedy with deadpress and assistance banded bench.

One arm Db press:
150x1 per arm
122x8
100x15

Out of time
 
Is that Db Press overhead or flat?

Also, is there a reason you went for a new all-time 1RM on comp bench?
 
Hyde said:
Is that Db Press overhead or flat?

Also, is there a reason you went for a new all-time 1RM on comp bench?
Click to expand...

The DB presses were flat.
Honestly, I had a spot (rarity), and am letting my body know what is happening by the end of the year
 
SkRaw85 said:
The DB presses were flat.
Honestly, I had a spot (rarity), and am letting my body know what is happening by the end of the year
Click to expand...

Yeah when you said DB Press instead of bench I was like damn 150 single arm ohp, wtf?! That would be a helluva strict press
 
Hyde said:
Yeah when you said DB Press instead of bench I was like damn 150 single arm ohp, wtf?! That would be a helluva strict press
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Ha no! I pondered a 150 circus dB for that contest you had a few months back. Quickly decided against it lol. I can’t even imagine trying that strict! Brute strength.
 
SkRaw85 said:
Ha no! I pondered a 150 circus dB for that contest you had a few months back. Quickly decided against it lol. I can’t even imagine trying that strict! Brute strength.
Click to expand...

There was a guy in novice heavy, easily 300lbs, just strict pressing the 135 for like 11. He had zero concept of technique. The Circus Db in the heavyweight class at Strongman Corp’s Nationals this weekend is 200, for comparison. He wouldn’t stand a chance - you have to learn how to push jerk it.
 
Hyde said:
There was a guy in novice heavy, easily 300lbs, just strict pressing the 135 for like 11. He had zero concept of technique. The Circus Db in the heavyweight class at Strongman Corp’s Nationals this weekend is 200, for comparison. He wouldn’t stand a chance - you have to learn how to push jerk it.
Click to expand...

True. Definitely a techy lift. I would like to improve and diversify into some of these lifts when I get some time and motivation lol
 
10/26/18
Deads and mini python feeder

RDL warms:
135x20 paused 2 sex

2” deficit dead (double overhand,full reset,no gear):
225x5
315x10,8,7,10

Kneeling high pulley curl (30 sec rest):
80x16 per arm
70x12
60x10
 
Nice way to get back into some full range pulling. Deficits are a terrific muscle and strength builder.
 
10/30/18
Chest ME

BB Dead press 2” off chest (varied grips):
45x10
225x3
315x1
^warmups^
365 for 10 singles (60 sec rest between sets)

Db single are tri OH (vary angles):
60x10 per arm
65x10
50x15,10

Decline Russian twist +25 lb plate:
30,30,30

Db rear delt fly (seated/bent):
35’sX10,10,10
 
You sure are strong!!
 
11/1/18
Back and bis hyper

Today was supposed to be dynamic dead work but knee has been pestering me since yesterday. Always does the first few times it snows of the year. I’d kill to be 24 and indestructible again...

Alt Db curls:
25’sX15 per arm
30’sX15
35’sX12
30’sX10

Chest support t bar row:
135x10 slow
185x10
225x8
185x10

Bow bar lat pushdown:
140x10
180x10
220x6

Rope curls:
120x15,15,15

Snatch grip seal row:
135x15,10
 
Hyde said:
What did you think about the seal rows?
Click to expand...

They felt really good! The bench was a little wobbly on the box but once I hunkered my lard on it it was solid . I’ll try them out at the beginning of my workout next time I run them.
 
11/3/18
Dynamic chest

Speed bench (vary grip every set, 30 sec rest between):
135x3x2 vs monster mini @ slow tempo
^warmup^
205vs monster mini, speed triples for 12 sets. Volume PR.

Db single arm OH tri extend:
30x50 per arm
25x41
20x35

Db hex press:
100x25,25,20
 
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Got a nice lil triceps pump tonight. Pay no attention to the girly biceps, they function just enough
 
11/4/18
Light legs

Zercher squat:
145x10
235x8
195x8
145x10

Seat calf raise (varying stance):
115x20,20,20 slow

HS single leg extend:
32x15,15,10

Still a lil smoked from last night’s lifting but got a few reps in.
 
11/7/18
The chest is evil and must be destroyed

Flat bench:
45x10 pause
135x5 pause
315x9 PR

Incline bench:
225x10
315x2
275x4
225x7

Db French press:
100x12,12,10

Db rear delt fly (seat/bent/straight arm):
35’sX10
30’sX10
25’sX10
 
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