SkRaw85 Training Log

Bro we have to fix your foot and leg drive! You’re leaving 20lbs off your bench at least playing hopscotch between reps. Easy upgrade there.
 
Hyde said:
Bro we have to fix your foot and leg drive! You’re leaving 20lbs off your bench at least playing hopscotch between reps. Easy upgrade there.
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I see that foot shuffling. I need to burn it into my brain to plant and drive. Maybe different positioning?
 
SkRaw85 said:
I see that foot shuffling. I need to burn it into my brain to plant and drive. Maybe different positioning?
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Yes, if it helps you stay in place and keep your legs engaged full-time.

On your toes isn’t any better than flat IMO; it’s just a preference thing - however, getting on your toes would make sure you aren’t moving.

Some weird cues I try to think of that help me are “Standing up thru the bar” when I receive the handoff, or even “Squat the weight up” when I press.
 
When I cramp(specifically my TFL where it attaches to the ilium) I know my legs are engaged lol keeping my glutes and hams tensed typically means I’m trying to slide my feet forward and in place, for me anyhow.
 
Hyde said:
Yes, if it helps you stay in place and keep your legs engaged full-time.

On your toes isn’t any better than flat IMO; it’s just a preference thing - however, getting on your toes would make sure you aren’t moving.

Some weird cues I try to think of that help me are “Standing up thru the bar” when I receive the handoff, or even “Squat the weight up” when I press.
Click to expand...

I’ll try those cues next bench day. Going to spend a little time finding my perfect setup. I’ve been focusing more on scap and back placement. Will change it up.
 
tyga tyga said:
When I cramp(specifically my TFL where it attaches to the ilium) I know my legs are engaged lol keeping my glutes and hams tensed typically means I’m trying to slide my feet forward and in place, for me anyhow.
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Is your cramping a result of disc/nerve impingement? I’m wondering because I know I didnt use to do this with my feet. I’m thinking maybe about 2 years ago when I bulged a disc may have been where it all started.
 
SkRaw85 said:
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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315x9...nice work mate!!!
 
SkRaw85 said:
I’ll try those cues next bench day. Going to spend a little time finding my perfect setup. I’ve been focusing more on scap and back placement. Will change it up.
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DO NOT stop focusing on the lats and scaps - they’re mission critical. This is just one more chore to add to the list
 
11/9/18
Dynamic deads

RDL:
135x10

Conventional speed deads vs light bands (30 sec rest):
225x2x12
My band setup resembles a yard sale. No idea actual resistance, but a bit more than it should be.

Single arm high pulley cable curl:
90x15 per arm
70x15

Workout cut short today
 
SkRaw85 said:
Yeah life happened. Bead leak on a tire due to cold weather, grocery store for wife, blah. Might try to go for round two tonight so I can get some volume in.
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Yeah when it’s cold out that’s a good time to go back in and smash some weight!
 
Round 2

DB OHP w/Db shrug SS (100’s):
80’sX10 ss 20
100’sX8,ss 10

DB Ahrens press (slow). Second set is paused at peak:
40’sX10x2

Snatch grip seal rows:
135x10
185x10
225x8
135x15

Cable lat pull down:
180x10,8,6 Close grip
180x6 ultra wide
150x10 ultra wide

Cable lat pushdowns, straight bar:
180x10 wide
180x10 narrow
 
Hyde said:
Way to get that second helping in! Made the Seal Rows look good I see
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Felt good to get round two in. Seal rows are a fun lift for sure. I was kind of playing around with them, Snappy and a short pause at the top left me burning pretty good.
 
11/11/18
Dynamic skwaats quicky sesh

Hi bar, low box speed squat vs avg bands (30 sec rest):
250x2x8

HS single leg extension:
52x15,15,20

Abduction machine:
160x10
140x12,15

Adduction machine:
160x15,10,15

Seat calf raise (vary stance, 20 sec rest):
115x30,20,20
 
11/13/18
ME chest

Flat bench (2 secs on paused reps):
45x10
225x3 paused
315x3 paused
405x2 TnG Rep PR
315x4,3,3,3,2 all sets paused

CGBP:
315x2
225x10,8,5

Tri rope pushdowns:
200x15,10
 
My week off starts on 11/20. Worked out perfect this year.

I miss Seal Rows! tried to set something up at my new gym a year ago but all the benches are too low. tried to find some risers but nothing they have will work.
I tried them on an incline but felt it in my traps.
 
Studhorse said:
My week off starts on 11/20. Worked out perfect this year.

I miss Seal Rows! tried to set something up at my new gym a year ago but all the benches are too low. tried to find some risers but nothing they have will work.
I tried them on an incline but felt it in my traps.
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It’s a double edged sword with thanksgiving and all. Hope I don’t slip and become a giant blob of tickle pudding with a dicky do. We shall see.... Hyde actually turned me on to seal rows. They are pretty new to me but burn so good!
 
SkRaw85 said:
It’s a double edged sword with thanksgiving and all. Hope I don’t slip and become a giant blob of tickle pudding with a dicky do. We shall see.... Hyde actually turned me on to seal rows. They are pretty new to me but burn so good!
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I love to eat my mom's home cooking for thanksgiving! look at it as a Protein and Carb load. LOL
 
Studhorse said:
My week off starts on 11/20. Worked out perfect this year.

I miss Seal Rows! tried to set something up at my new gym a year ago but all the benches are too low. tried to find some risers but nothing they have will work.
I tried them on an incline but felt it in my traps.
Click to expand...

Dbs can help get some ROM back vs using a barbell, FWIW
 
11/15/18
Hit some arm and ab hyoertrophy today. Unable to hit deads as work is hindering ability to recover. Quite angry actually.
 
SkRaw85 said:
11/15/18
Hit some arm and ab hyoertrophy today. Unable to hit deads as work is hindering ability to recover. Quite angry actually.
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Just go in there like Popeye with your sleeves rolled up, flip the table over, and say, “Look here now, bitch!”

Bosses love that routine.
 
Hyde said:
Just go in there like Popeye with your sleeves rolled up, flip the table over, and say, “Look here now, bitch!”

Bosses love that routine.
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Lmao. Yeah a Popeye pump is literally the only thing I achieved this morning. Just gotta make moves this coming week. Overdue.
 
11/16/18
DE chest

Speed bench vs monster minis, vary grip, 30 sec rest:
205x3x9

Db hex press (speed reps):
180x15,10,10

Db OH tri extension:
40x16,16,10
 
SkRaw85 said:
In the market for a slingshot. I’ve never used one so any input is appreciated. Thinking the yellow one???
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Yellow is my fav. It’s single-ply rubberized and adds at least 10% to your bench. A solid overload tool.

I also have a Blue Reactive, which is least support and doesn’t help much unless you use it touch and go - the soft material doesn’t store energy for very long. If I want to do a couple heavier sets after speed bench, I put this on.

The Black Maddog is double-ply with tremendous stopping power several inches above the chest but offers less pop than the Yellow. This one feels like a true bench shirt as far as support curve - if you don’t have 405 on the bar you’re not gonna be able to touch, and you better have all the triceps needed to handle the weight by the top half of the press, because you’re on your own by that point IMO. You would use this for weeks you want to take a break from your shirt benching.

Red...well it was the OG, but the other 3 are more specialized.
 
Perfect. Thanks Hyde ! I was split between the red and yellow but I I’ll go with the yellow. It seems better suited for my purposes. Hope this isn’t the beginning of gear whore-dom lol.
 
SkRaw85 said:
Perfect. Thanks Hyde ! I was split between the red and yellow but I I’ll go with the yellow. It seems better suited for my purposes. Hope this isn’t the beginning of gear whore-dom lol.
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Get a decent spotter when using the slingshot, especially if lifting heavy in it. You want a liftoff because especially when lifting supra-maximal weights you need to keep your upper back position tight, and if you come out of the groove you’re now out of position with weight you can’t handle raw.

Very user-friendly and not severe like a bench shirt, but follow those rules and you will be a happy camper. I have had to catch 455 from smashing multiple buddies’ teeth over the years that pressed a bit too far over their faces too soon.
 
Hyde said:
Get a decent spotter when using the slingshot, especially if lifting heavy in it. You want a liftoff because especially when lifting supra-maximal weights you need to keep your upper back position tight, and if you come out of the groove you’re now out of position with weight you can’t handle raw.

Very user-friendly and not severe like a bench shirt, but follow those rules and you will be a happy camper. I have had to catch 455 from smashing multiple buddies’ teeth over the years that pressed a bit too far over their faces too soon.
Click to expand...

Appreciate the knowledge and heads up! I’ll probably use the safety bars in a power rack as well just for a little peace of mind as well. Id like to keep my chiclets in my gums for as many years as possible.
 
11/19/18
Deload day 1
Chest

Incline bench:
45x20
135x5 paused
250x8,6,4 (80% of 1RM)

DB oh tri extend:
30x30,25,20

Flat bench one arm Db press:
90x10 per arm
122x8
80x10

Running a little behind schedule this morning
 
11/22/18
ThanksGaining deload
Dynamic deads

2” deficit conventional speed deads vs red minis doubled, 1 sec hold at lockout, 30 sec rest:
165x2x12

NG pull ups (bodyweight):
10,8,5

Back extension (bodyweight):
18,15,12

Chest supported t bar row:
180x10,8,10

Straight bar cable curl (20 sec rest):
140x10
120x10
100x10
80x12

Happy thanksgiving!
 
SkRaw85 said:
11/22/18
ThanksGaining deload
Dynamic deads

2” deficit conventional speed deads vs red minis doubled, 1 sec hold at lockout, 30 sec rest:
165x2x12

NG pull ups (bodyweight):
10,8,5

Back extension (bodyweight):
18,15,12

Chest supported t bar row:
180x10,8,10

Straight bar cable curl (20 sec rest):
140x10
120x10
100x10
80x12

Happy thanksgiving!
Click to expand...
Nice brother. Happy Thanksgiving, wish my gym was open. Cant wait to finish building my gym in my pole barn.
 
Damn, that leaves you with pretty much unlimited setup options! Definitely wanna see some pics when you are all finished up building. That’s a game changer there.
 
11/23/18
Dynamic chest deload

Speed bench vs monster minis doubled, 30 sec rest, vary grip:
205x3x9
Kept weight the same for this speed bench session (50% 1RM), just dropped 3 sets off.

Kneel cable crunch:
200x20,15,10

Dips:
12 bodyweight
12 +1 plate
8 +2 plates

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

Db flat hex press:
140x16x2
 
Sooooo, I went ahead and made my first Black Friday purchase. Picked up a Duffalo Bar. Had my eye on one for a long time and the price was right today so pulled the trigger. Plus, THEY GOT FINANCING!
 
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