SkRaw85 Training Log

12/19/18
Shoulders and speed deads

Decline DB alt front raise:
20’sX10 per side
30’sX10
40’sX4 hairygrandpa taxing these are! I don’t think I’m built for then though, my genetic shoulder mobility doesn’t let me get much ROM.

2” deficit speed deads vs quad’d red minis:
165x2x15

NG pull ups bodyweight:
10,8

DB shrugs:
90’sX20
100’sX15

DB Ahrens press:
50’sX10x2

Total time 30 mins. rest is non existent.
 
SkRaw85 said:
I don’t think I’m built for then though, my genetic shoulder mobility doesn’t let me get much ROM.
Click to expand...

:) Same excuse is crossing my mind every shoulder day. Hehehe!
Nah, I'm kidding. We all know exercises that just don't work with our physiology. For me its all kind of overhead presses.
But you have to admit, its one of those "WTH?" exercises, like the "ab-roller" -or wheel of death.
 
hairygrandpa said:
:) Same excuse is crossing my mind every shoulder day. Hehehe!
Nah, I'm kidding. We all know exercises that just don't work with our physiology. For me its all kind of overhead presses.
But you have to admit, its one of those "WTH?" exercises, like the "ab-roller" -or wheel of death.
Click to expand...

Absolutely! Yeah, I have the upper body flexibility of the tin man, no joke. That constant tension on that excercise is a killer for sure. Made me a little squirmy lol.
 
Looked up the "DB Ahrens press" you are doing, looks interesting. Will try it with low weights and really slow.
 
Hell ya. Excited to hear your thoughts man.
 
12/22/18
The Duffalo experiment

Duff squat:
145x10
235x5
325x5,5,3 belt
285x5
235x10

Duff bench:
145x10 paused
235x5 paused
325x2 paused
285x3 paused
235x8,5,4

Astounding. That’s how a squat should feel. The bar fits right between a high bar and low bar position on my back (my low bar sucks), it is like its form fitted. Super comfy and just feels right, it’s hard to explain. Hitting depth lower than with straight bar.
For bench it is equally impressive. When warming up I noticed any tiny imbalance (breaking a perfect horizontal plane) it will let you know real fast. Way more pectoral activation and less shoulder with this bar. I’m still playing with the grip to find my groove for heavy days, in due time. Thumbs on the ring feels like you did a ton of Db flies. Pinky on rings feels like incline bench. My whole chest is lit up. I love this bar!
 
SkRaw85 said:
12/22/18
The Duffalo experiment

Duff squat:
145x10
235x5
325x5,5,3 belt
285x5
235x10

Duff bench:
145x10 paused
235x5 paused
325x2 paused
285x3 paused
235x8,5,4

Astounding. That’s how a squat should feel. The bar fits right between a high bar and low bar position on my back (my low bar sucks), it is like its form fitted. Super comfy and just feels right, it’s hard to explain. Hitting depth lower than with straight bar.
For bench it is equally impressive. When warming up I noticed any tiny imbalance (breaking a perfect horizontal plane) it will let you know real fast. Way more pectoral activation and less shoulder with this bar. I’m still playing with the grip to find my groove for heavy days, in due time. Thumbs on the ring feels like you did a ton of Db flies. Pinky on rings feels like incline bench. My whole chest is lit up. I love this bar!
Click to expand...

Had to google around what "duff" was. Took awhile to find out that its a warped bar, right? WTH?
 
Glad the new bar is so awesome! I’ve heard it is a ton of pec work and ROM when benching with it.

hairygrandpa said:
Had to google around what "duff" was. Took awhile to find out that its a warped bar, right? WTH?
Click to expand...

Literally just Chris Duffin’s buffalo bar, but made super high quality and thoughtfully (he was a mechanical engineer and all-time world record holder in powerlifting and the Guinness book of WRs). Only man to ever pull sumo over 1,000, even with straps, and only man to ever go over 1,000 for more than 1 rep in any recorded setting.
 
Hyde said:
Glad the new bar is so awesome! I’ve heard it is a ton of pec work and ROM when benching with it.



Literally just Chris Duffin’s buffalo bar, but made super high quality and thoughtfully (he was a mechanical engineer and all-time world record holder in powerlifting and the Guinness book of WRs). Only man to ever pull sumo over 1,000, even with straps, and only man to ever go over 1,000 for more than 1 rep in any recorded setting.
Click to expand...

So, its mainly a powerlifter/strongmen toy, correct? Like your huge azz stone you are carrying around? (My knees ache thinking of it).

Just asking...
I'm a guy who only wants to LOOK strong. :)
 
Can't get one here...unless... I bent one myself in the gym. Like: "Oops, sorry." :) Hehehe!
 
hairygrandpa said:
So, its mainly a powerlifter/strongmen toy, correct? Like your huge azz stone you are carrying around? (My knees ache thinking of it).

Just asking...
I'm a guy who only wants to LOOK strong. :)
Click to expand...

Eh, anyone with beat up shoulders or limited mobility would be able to squat on this with much less stress, without having to deal with the change in moment arm a safety/yoke bar causes (ie pushes you over and works the low back hard).

Also helps clear the booty if doing hack lifts or behind the back shrugs, and provides a greater pec stimulus on bench (which helps you look strong).
 
Hack squats are a great idea for that. I’ve been playing around with different positions for weird lifts, behind the neck OHP will be a fun one with that bar. Those Ahrens will pay off
 
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...
Trying to visualise what this is. Is it like a flye or like a front raise?
 
12/24/18
Pump chase bro sesh

Incline alt Db hammer curls:
30’sX30
45’sX18
40’sX14
35’sX10
30’sX14

Db tri extend (vary angles):
30x30 per arm
40x20
25x20

Supra bar preacher curls:
70x10,10,8

Tri rope pressdown:
180x15
220x8
200x8
180x8

Hi cable single arm curl kneeling:
90x10 per arm
80x8
70x5 slow

Seated calf raise (vary stance):
115x25,20,20
 
12/31/18
Day of reckoning
Chest

Flat bb bench:
45x10
135x10
225x5 speed
315x3x3 paused
225x10,5 CG
315x5,3,3 yellow slingshot

JM press:
135x10x2 slow

Tri rope pressdown:
200x10
180x10



Decline cable fly:
140x10,8,6

A week off and I’m all mushy. My turkey gravy blood level has yet to taper off. Hope everyone is having good holidaze!
 
1/1/19
Skwaats

Hi bar, beltless:
45x10 slow
135x10 narrow stance
275x5x5 2 sec pause
225x10 narrow stance, slow burn

Barbell curls in squat rack:
45x20,15,15

Seat calf raise (varying stance):
140x20x3

Db incline alt hammer curl:
40’sX12x2 slow
30’sX16 slow

HS single leg extend:
52x10 per leg
77x10
97x7
 
They didnt count then. None of them. No gains will be made.
 
1/3/19
Dyn chest

Speed bench, duffalo bar vs monster minis doubled, vary grip each set:
145x10x2 no band warmups
195x3x15

Free tip: leave duffalo bar in vehicle overnight in sub zero temps. It will make you work harder and faster to warm it up.

Db flat hex press (feet on bench):
160x15,13,12

Db French press:
80x15,15,12

Strict Db rear delt fly:
30’sX10,10,9

Kneeling oh tri extension:
100x20
 
1/5/19
Dynamic skwaats

Duffalo bar 12” box speed squats vs avg green bands, dead stop on box, 30 sec rests:
55x10
135x5
235x2x21 sets
Explosive af! Could have slapped on a few more lbs, still figuring out all new number with duffalo bar though. Added more sets.

Seat calf raise, vary stance:
160x20,15,15

Db alt hammer curls:
50’sX20 (10 per arm)
60’sX16
50’sX16
40’sX16

The pump is cranking.
 
1/6/19
chest detonation

Db oh extend:
20x20 per arm
40x10
35x10
30x12

Power bar flat bench:
45x10
225x8 paused
315x3 paused
365x2 paused
315x3 paused

Duffalo Bench:
235x10 paused
285x4 paused
255x4 paused
235x4 TnG
145x10,6 CG, paused

Db flat hex press:
160x8 speed
140x8 speed

Kneel cable crunch:
200x15
240x10,5

Db alt front raise:
40’sX10
30’sX12

Db strict rear delt fly:
30’sX10
20’sX10

Toasted
 
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