SkRaw85 Training Log

11/30/18
Dynamic chest

Speed bench vs doubled monster minis (cut rest in half to 15 secs):
205x3x12

Single arm Db oh tri extend:
30x30,20
25x25
20x30

Db flat hex press (speed):
140x15,15,13

Tittays are torched.
 
I wish I had 2 more hands, so I could give them tittays fo’ thumbs down
Ah-ah-ah-ah-ah!

Invalid Link Removed
 
Man, Chappell is a legend. Some generations won’t understand lol
 
12/4/18
Dynamic skwaats

12” box speed squats vs avg green bands (hi bar, 30 sec rest):
45x10 warmup
250x2x13

Seat calf raise (vary stance):
115x25x3

HS single leg extend:
57x10 (per side)
67x10
77x10

Machine single hammy curl:
70x15x2 (per leg)
 
Remember the decline front raises the next shoulder day, I want to hear about your suffering. :)
 
hairygrandpa said:
Remember the decline front raises the next shoulder day, I want to hear about your suffering. :)
Click to expand...

They are not forgotten! My yellow slingshot is supposed to be delivered today so that’s on tomorrow’s to do list. Shoulders later this week or weekend for the suffering ?
 
12/5/18
ME chest

Bench:
45x10
235x5 CG, paused
315x3 paused
405x2 paused +yellow
slingshot
365x1
315x3,3

Standing Db rear delt fly:
50’sX10
60’sX8
50’sX10

Db French press:
90x15,20,12

Db concentration curl:
30x14
25x10

Terrible session today. Insomnia, but whatever no excuses, didn’t fire up. Was able to 2 sec pause @405 w/ slingshot. Easier to push out of hole it feels. But can’t really say how I feel about it yet due to circumstances.
 
Sorry you had a bad session on the maiden voyage! More time in it will tell. I get about 10% out of my yellow one
 
12/10/18
Dynamic dead

Conventional speed deads vs minis quad looped, 20 sec rest, double overhand:
185x2x15

Smith reverse shrugs:
225x15
275x8
245x15
225x15

Cable lat pull down:
220x10 ultra wide
220x8 CG
220x6 reg

18” box jump (+60lbs):
10,10,10
 
Yomo said:
I enjoyed "The Cowboy Method" much more than Smolov, personally. Are you just looking into focusing more on Squats overall?
Click to expand...

I’ll have to give that one a look. Yeah, really need to beef up my squat and feel like I can get after it the next few months.
 
Yomo
Did some browsing and think I’ll give it a go. You’re shifting some big weights, so I’m convinced! I want to wait a week or two until I get my Duffalo Bar in and see where my numbers are with it. Does cowboy method require an ssb or other specialty bars? Don’t currently have access to much in that regard.
 
SkRaw85 said:
Anybody ran Smolov/smolov jr squat? It’s been looking appealing lately.
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^Recovers from back issues and getting back into squatting. Picks the most demanding squat protocol in the modern training world ?

Bruh, you need a nice handgun and you’re calling in for an airstrike with that. There will be casualties, nevermind your sometimes physically-demanding job.

Yomo said:
I enjoyed "The Cowboy Method" much more than Smolov, personally. Are you just looking into focusing more on Squats overall?
Click to expand...

Cowboy Method is something I’ve always liked the look of.

Also, check out the Juggercube. Basically the cube with extra squat days, and I believe there’s an entire free Excel sheet of it out there free on JTS.
 
12/13/18
Chest

Incline bench:
45x10
135x10 paused
225x5 paused
315x1,1 paused PR
275x3
225x7 paused

Kneel cable crunch:
240x15,10,6

Pec deck:
300x8,6

Seated rear delt db fly:
25’sX15,12,6

Tri rope pressdown:
200x10
180x12
160x10

Db alt hammer curls:
40’sX10 (per arm)
35’sX10
 
SkRaw85 said:
12/13/18
Chest

Incline bench:
45x10
135x10 paused
225x5 paused
315x1,1 paused PR
275x3
225x7 paused

Kneel cable crunch:
240x15,10,6

Pec deck:
300x8,6

Seated rear delt db fly:
25’sX15,12,6

Tri rope pressdown:
200x10
180x12
160x10

Db alt hammer curls:
40’sX10 (per arm)
35’sX10
Click to expand...
Beast!

Nice PR mate.
 
12/16/18
Deadwork

RDL:
135x10
225x10x3

Stiff bar con dead:
315x1
405x1 belt
500x1 belt PR (haven’t pulled 500 in over 2 years)

2” deficit con dead:
405x4 belt
315x10 beltless
 
12/18/18
Dyn chest

Speed bench vs monster minis doubled:
205x3x9

DB oh tri:
40x20 per side
50x12 paused on shoulder
40x15

Strict Db rear delt fly:
35’sX9
30’sX10
25’sX10

Db alt hammer curl:
45’sX20x2
 
You forgot your promise to nourish my sadistic needs, by doing decline DB raises and afterwards telling me how challenging it was.

:(
 
DemntedCowboy said:
I love these now infact will be doing them again tonight
Click to expand...

Remember, if you don't at least grunt doing them, you do it wrong. Good form is measured by the thickness of the popping vein on your forehead.

Also, I do them on a decline bench for abs workout, not on a "bench press decline bench". Leg position is way better.
 
hairygrandpa said:
You forgot your promise to nourish my sadistic needs, by doing decline DB raises and afterwards telling me how challenging it was.

:(
Click to expand...

Got carried away lol. Next session is shoulders and those will be my first excercise. Steeper angle than decline bench you say?
 
SkRaw85 said:
Got carried away lol. Next session is shoulders and those will be my first excercise. Steeper angle than decline bench you say?
Click to expand...

YES. Arms straight, thumbs upwards and movement NOT all the way up. Keep the tension. Go as low as possible.
For a clean, slow set of 10, my max is 2x15kg (2x33lbs). It has me grunting, blaspheming and a bit crying at the end.
 
hairygrandpa said:
YES. Arms straight, thumbs upwards and movement NOT all the way up. Keep the tension. Go as low as possible.
For a clean, slow set of 10, my max is 2x15kg (2x33lbs). It has me grunting, blaspheming and a bit crying at the end.
Click to expand...
I can only do 20lb db
 
DemntedCowboy said:
Actually, yes I can. And I can also hit a target with a Barrett .50cal at 1200 meters from a tower down to the ground with a 10 mph west wind. Lol
Click to expand...

I can write my name pissing in the snow. Wait... Nah. Nowadays I can only write my initials, prostate issues...
 
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