SkRaw85 Training Log

SkRaw85 said:
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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Serious stuff SkRaw85!

You’re kickin’ it!

Looking forward to photos! *♀️
 
11/24/18
Deload skwaats

Zercher squat (for optimal comfort and elbow crease activation):
135x10
225x8,6,6

12” box squats, 1 sec reset on box each rep:
225x5,5
315x5,5

Standing machine calf raise:
480x13 (3 sec hold at peak)
500x15,20 (no pause)
 
Hyde said:
Did you get a boomstick too? I love it when I need it.
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I didn’t. I’ve heard good things about them but never had the chance to try one out. We have a lathe and CNC at our shop. Might whip one up myself in the near future.
 
SkRaw85 said:
I didn’t. I’ve heard good things about them but never had the chance to try one out. We have a lathe and CNC at our shop. Might whip one up myself in the near future.
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Oh definitely make one yourself if you have the means. It’s just a smooth piece of metal you’re mashing on bound up tissue - it’s not rocket science! I bought one on a blemish sale and it looks same as when I bought it. I’ll save the $40 and take a scratch - it’s a lump of polished metal lol
 
Hyde said:
Oh definitely make one yourself if you have the means. It’s just a smooth piece of metal you’re mashing on bound up tissue - it’s not rocket science! I bought one on a blemish sale and it looks same as when I bought it. I’ll save the $40 and take a scratch - it’s a lump of polished metal lol
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I tried to score a Duffalo Bar the last blemish sale they had, but I guess I missed the boat. Everything sold so fast! For real, it’s just going to get beat up and “characterized” over the years anyways, what’s a little scratch to kick things off?
 
SkRaw85 said:
I tried to score a Duffalo Bar the last blemish sale they had, but I guess I missed the boat. Everything sold so fast! For real, it’s just going to get beat up and “characterized” over the years anyways, what’s a little scratch to kick things off?
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Exactly. It’s gonna get sweat and rust and maybe even blood on it. At least if it’s used proper.

I have had the pleasure of using a Duffalo bar one time and man you can feel the quality immediately. It is a fine bar to squat with - albeit tougher! You’re gonna enjoy it.
 
Hyde said:
Exactly. It’s gonna get sweat and rust and maybe even blood on it. At least if it’s used proper.

I have had the pleasure of using a Duffalo bar one time and man you can feel the quality immediately. It is a fine bar to squat with - albeit tougher! You’re gonna enjoy it.
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Hells yeah! Stoke factor is multiplying lol. I love how it has a deeper camber than buffalo bars, a high selling point alongside superior construction. Really excited to start squatting and pressing with that bad girl. Did you try any benching with one?
 
SkRaw85 said:
Hells yeah! Stoke factor is multiplying lol. I love how it has a deeper camber than buffalo bars, a high selling point alongside superior construction. Really excited to start squatting and pressing with that bad girl. Did you try any benching with one?
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No, just squatting out of a monolift against bands for some speed work. It was the highest quality bar I’ve ever felt - you will know when you grip it.
 
11/25/18
Shoulder/trap/biceps hyper deload

Db shrugs:
45’sX45
70’sX25,20

Db alt front raise:
30’sX20,20,20

Ab wheel rollout:
15,15,10

Standing strict BB OHP:
135x15,10,8

Supra bar curl:
75x12,12,10

Cross cable lateral raise, partial ROM with 2 sec hold:
30(per side)x15
40x10
30x8

Thanks hairygrandpa for that last exercise. Shoulders are lit up and pumped!
 
SkRaw85 said:
11/25/18
Shoulder/trap/biceps hyper deload

Db shrugs:
45’sX45
70’sX25,20

Db alt front raise:
30’sX20,20,20

Ab wheel rollout:
15,15,10

Standing strict BB OHP:
135x15,10,8

Supra bar curl:
75x12,12,10

Cross cable lateral raise, partial ROM with 2 sec hold:
30(per side)x15
40x10
30x8

Thanks hairygrandpa for that last exercise. Shoulders are lit up and pumped!
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You did that with 40's ? WTH? Either I'm a puzzy- and you are a monster -or you leaned forward during the exercise. That way you would use lower traps too. I swear, doing it with 10kg (22.5lbs each side), the struggle gets real for me. Please confirm you did it standing straight , with chest out and straight arms.
Damn, don't tell me you pulled that off, I gonna quit bodybuilding and join a cheerleading team. :)
 
hairygrandpa said:
You did that with 40's ? WTH? Either I'm a puzzy- and you are a monster -or you leaned forward during the exercise. That way you would use lower traps too. I swear, doing it with 10kg (22.5lbs each side), the struggle gets real for me. Please confirm you did it standing straight , with chest out and straight arms.
Damn, don't tell me you pulled that off, I gonna quit bodybuilding and join a cheerleading team. :)
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Can’t say if they were strict or not obviously, but Sk does have shorter arms and pretty strong delts - he benched 405 for a touch-n-go double very recently after all.

Also, cable machines vary a ton of course.
 
hairygrandpa said:
You did that with 40's ? WTH? Either I'm a puzzy- and you are a monster -or you leaned forward during the exercise. That way you would use lower traps too. I swear, doing it with 10kg (22.5lbs each side), the struggle gets real for me. Please confirm you did it standing straight , with chest out and straight arms.
Damn, don't tell me you pulled that off, I gonna quit bodybuilding and join a cheerleading team. :)
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Yes I kept them straight throughout all sets. I’ll film it next time I do a shoulder burn day to double check posture. I watched that video before trying them. These seriously torched me though lol. Was relaxing on the couch today and wife asked me to hold her mirror so she could do girl face stuff, then she asked me why I was shaking. “It was shoulder day babe” she will never understand
 
Hyde said:
Can’t say if they were strict or not obviously, but Sk does have shorter arms and pretty strong delts - he benched 405 for a touch-n-go double very recently after all.

Also, cable machines vary a ton of course.
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I’m essentially a t-rex lol. But I think pound for pound my delts are my strongest asset. Machines are all over the board too with their listed numbers, I’ll try it on the antiquated set next time for comparison. It probably won’t even budge.
 
SkRaw85 said:
I’m essentially a t-rex lol. But I think pound for pound my delts are my strongest asset. Machines are all over the board too with their listed numbers, I’ll try it on the antiquated set next time for comparison. It probably won’t even budge.
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My strongest assets: Chest, Back-and Butt hair, LOL. I do them on a life fitness cable. Monday is my shoulder day, lets see if the 40's even move a bit -or my arms break first.

Okay, Hyde says you bench 405 for a double, so yes, you are a monster.
 
In the meanwhile, I challenge you to this exercise:

[video=youtube;v2r1gWvLUUU]https://www.youtube.com/watch?v=v2r1gWvLUUU[/video]

Sorry for the douche in the vid. Don't lift the DB's as high as he does (zero position) also, touch the floor when down, without lifting your head up.
I do them for sets of 10 with 30's. If you liked the crossovers, this exercise will make you orgasm. Promise. :) (Muhaha ---> evil laugh, while imagining your suffering)
 
hairygrandpa said:
In the meanwhile, I challenge you to this exercise:

[video=youtube;v2r1gWvLUUU]https://www.youtube.com/watch?v=v2r1gWvLUUU[/video]

Sorry for the douche in the vid. Don't lift the DB's as high as he does (zero position) also, touch the floor when down, without lifting your head up.
I do them for sets of 10 with 30's. If you liked the crossovers, this exercise will make you orgasm. Promise. :) (Muhaha ---> evil laugh, while imagining your suffering)
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Thanks HGP, I like this movement and work it in this week
 
BEAST73 said:
Awesome Movement! I will be adding this to my shoulder routine tomorrow .. Thanks HP!!
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Please tell us how you suffered (because you WILL suffer!). I want to know how many inches thick the vein measured, that popped out on your forehead (it will!). LMAO
 
The "up" movement should stop 1.5 feet over your body, not over your chest. This way you keep tension.
 
SkRaw85 said:
I didn’t. I’ve heard good things about them but never had the chance to try one out. We have a lathe and CNC at our shop. Might whip one up myself in the near future.
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Wish i had a lathe and cnc at my disposal... Really want to put long travel suspension on my truck but literally NO ONE makes a kit for an 04 ram 1500. So a lathe and cnc i could use would be nice lol
 
hairygrandpa said:
In the meanwhile, I challenge you to this exercise:

[video=youtube;v2r1gWvLUUU]https://www.youtube.com/watch?v=v2r1gWvLUUU[/video]

Sorry for the douche in the vid. Don't lift the DB's as high as he does (zero position) also, touch the floor when down, without lifting your head up.
I do them for sets of 10 with 30's. If you liked the crossovers, this exercise will make you orgasm. Promise. :) (Muhaha ---> evil laugh, while imagining your suffering)
Click to expand...

I’ll give those a go in the near future. Orgasms via pump are always good in my book (well, mostly).
 
christ83189 said:
Wish i had a lathe and cnc at my disposal... Really want to put long travel suspension on my truck but literally NO ONE makes a kit for an 04 ram 1500. So a lathe and cnc i could use would be nice lol
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It’s definitely a nice perk of my job for sure. Come on down! Lol. Yeah if they don’t make a kit it will have to be a custom job.
 
SkRaw85 said:
It’s definitely a nice perk of my job for sure. Come on down! Lol. Yeah if they don’t make a kit it will have to be a custom job.
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Yeah and ive talked to a few places and they're saying $20,000 to do a custom kit for it so im either going to buy a ram that they do make a kit for or design one myself when i find the time and resources. No way in hell im paying 20 grand to have someone do something i can do myself when i can commit time to it. If i have a truck they make one for i can swallow paying 5 grand for everything for it and save money by installing it myself. But 20 g's? No way
 
Kinda sucks that theres not much options for long travel suspension for ram trucks. Theres a kit for pretty much every chevy ford and toyota out there but no love for the ram i dont get it lol
 
christ83189 said:
Yeah and ive talked to a few places and they're saying $20,000 to do a custom kit for it so im either going to buy a ram that they do make a kit for or design one myself when i find the time and resources. No way in hell im paying 20 grand to have someone do something i can do myself when i can commit time to it. If i have a truck they make one for i can swallow paying 5 grand for everything for it and save money by installing it myself. But 20 g's? No way
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Ouch that’s astronomical! Straight robbery I say. Does your school got a shop they might let you use?
 
christ83189 said:
Kinda sucks that theres not much options for long travel suspension for ram trucks. Theres a kit for pretty much every chevy ford and toyota out there but no love for the ram i dont get it lol
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Could be a nice business opportunity if you end up making one. Save all the dimensions.
 
SkRaw85 said:
Ouch that’s astronomical! Straight robbery I say. Does your school got a shop they might let you use?
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They do have a machine shop but its just for the students for that course which im not in that course. Im going to drop off a resume soon at a custom off road shop that has all that stuff so if i get that job you better believe ill be doing it sooner rather than later
 
christ83189 said:
They do have a machine shop but its just for the students for that course which im not in that course. Im going to drop off a resume soon at a custom off road shop that has all that stuff so if i get that job you better believe ill be doing it sooner rather than later
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Nice! I hope you get that gig, that’ll open up tons of opportunity when you have access to all the tools you need. Plus all the wholesale prices
 
christ83189 said:
They do have a machine shop but its just for the students for that course which im not in that course. Im going to drop off a resume soon at a custom off road shop that has all that stuff so if i get that job you better believe ill be doing it sooner rather than later
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If you don’t get the job, could be worth signing up for classes and just working on your kit and fail the class - essentially renting their shop lol
 
Hyde said:
If you don’t get the job, could be worth signing up for classes and just working on your kit and fail the class - essentially renting their shop lol
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Lol i like the way you think. That would be an expensive rental though... Still cheaper than having a shop make it though lol
 
11/27/18
Deload chest

Decline bench:
225x10
315x5x2 paused
225x8 paused

Kneel rope crunch:
240x12,12,6

Db French press:
90x15x3

Pec deck:
300x5x2
 
Today I was going to end deload. Woke up with stomach feeling uneasy and the kid just had a stomach bug 2 days ago. Decided to play it safe. Being pinned under a barbell whike projectile spraying sounds unappealing.
 
SkRaw85 said:
Today I was going to end deload. Woke up with stomach feeling uneasy and the kid just had a stomach bug 2 days ago. Decided to play it safe. Being pinned under a barbell whike projectile spraying sounds unappealing.
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Most people wouldnt call hitting 315 for reps playing it safe. Just thought id point that out lol. Speaking of which while sick the other day after not eating or sleeping for 2 days i hit 315 for 3x3 on bench. I was pretty happy with that
 
christ83189 said:
Most people wouldnt call hitting 315 for reps playing it safe. Just thought id point that out lol. Speaking of which while sick the other day after not eating or sleeping for 2 days i hit 315 for 3x3 on bench. I was pretty happy with that
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It’s all relative lol. I had big plans of taking the 150 dumbbells for some floor pressing action, but went for decline BB due to it being pretty easy on ROM and intensity in my queasiness.
 
SkRaw85 said:
It’s all relative lol. I had big plans of taking the 150 dumbbells for some floor pressing action, but went for decline BB due to it being pretty easy on ROM and intensity in my queasiness.
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It really is all relative. Most people get excited when they see a squat over 405. Vlad Alhazov squat 1,100 in a belt and knee wraps at the beginning of the year.
 
Studhorse said:
1,113 lbs
Invalid Link Removed
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Such a great squat. The greatest raw squat, technically. I think if Ray Williams would move to the USPA (un-tested & get to use a squat bar) and do Classic Raw which is knee wraps, he could surpass this, but I don’t know anyone else on the radar that could right now.

Amazing we saw this squat and Eddie’s 500kg pull from the floor within a year of each other. Barriers broken.
 
11/29/18
Deads

RDL:
135x10
225x10
245x10

2” deficit con dead (all full reset):
315x5
405x5
455x2 belt
405x5

Finally feeling good about deads and my back again (knock on iron). Turning up amplitude soon and getting serious.

Cable lat pull down:
200x10x3
 
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