SkRaw85 Training Log

Wobmarvel said:
That's a regular leg workout for me lol.
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Throw 5/10 lbs in every so often or a few more reps with same. Incremental progression
Hyde said:
Glad to see you back at it! One step at a time brother.

Thanks hyde! You too bud, still killing it I see in your log!



Broooo...
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PoSiTiVeFLoW said:
Following now. Also coming out of new baby land and family illness version of March madness. Gettin back at it.
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March was brutal. That’s rough too with a newborn and everyone sick as well. Hope everyone in your house is back on track!
 
SkRaw85 said:
3/1/19
Zero calorie skwaats lite

Duffalo squat (A2G):
55x20 slow
145x10 slow
145x5 paused
145x10x2

Holy hell legs have atrophied lol. Felt good to get some blood flow back to legs. Impending doms for sure. Tibs feeling so much better though. Rest of session was spent doing band work and stretching. Going to boomstick myself to oblivion later.
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Know your feels. Looking in the mirror today at my skinny old man legs was pretty depressing.

Glad to see you are feeling better tho!
 
3/3/19
Shoulders

Every direction delt raise warmups with 15 lb dbs

Seated Db OHP:
60’sX12,12,12,8,8

Db shrugs:
70’sX20x3
60’sX20x2

Kneel cable crunch:
170x16 slow
200x10 slow
220x6 slow
200x6 slow
170x8 slow

Smith reverse shrug:
225x10x3
 
Hmmmm, it didn’t save my 4/4 session in the midst of all the updates. Was a nice back and bi session. Almost got all this lingering congestion out of my body
 
4/8/19
Dynamic chest and accessories

Speed bench vs monster minis doubled, 3 grip range switched every set, 30 sec rests:
135x3x12

S bar curls:
90x10,6
70x8,6
45x10 slow

Db strict rear delt fly:
30’sX10,8

Chest support incline Db rear delt fly:
20’sX10
15’sX12x2

Db hex press:
160x12x3

Tri rope pressdown:
180x10
170x10
160x10

Db alt hammer curls:
45’sX20
40’sX14
35’sX14
 
4/9/19
Deads

First deads in many moons. Today’s session powered by the IRS and hatred thereof. GFY.

Con 2” deficit dead 2 sec paused, all beltless:
225x10 doh
315x5 doh
405x3 hook

Con dead, beltless:
405x3x3 hook

Sumo:
315x8x3
Need to work on sumo form as I never do it.

Plate loaded single hammy curl:
100x10 per leg
120x8
100x6 slow

Hip abduction machine:
130x10 slow
150x10
170x10

Hip adduction machine:
130x10 slow
150x10
170x10
 
4/10/19
Cobra kai hyper

Db raise, all directions/angles with static holds all over for warms with 12 lbrs

Db shrugs:
50’sX25
70’sX20x2
50’sX25x2

Db ohp:
70’sX10x2
60’sX10
50’sX15

Db Ahrens press:
30’sX12
25’sX12 slow
20’sX12 slow

Db alt front raise:
30’sX20x2
25’sX20

Light band pull aparts to finish.
 
4/13/19
chest and stuff

Decline bench:
45x20
135x10 paused
225x10 paused
315x3 paused
315x3x3 TnG
335x2 paused
315x2 paused
275x6 paused
225x10
135x25

Db oh tri extend:
40x10 per arm
45x10
35x10 lateral
30x15 lateral

Decline cable fly:
160x8
140x9
120x10
100x10

Db arm wrestlers (rotator cuff health):
30x10 per arm
20x10
15x10

Finally feels like I’m getting some meat back on my bones. Weight is up 2 lbs in the right direction. Anxious to get back to some conjugating ASAP.
 
4/14/19
Quicky pump chaser, minimal rest periods (all under a minute)

Alt Db hammer curls:
30’sX30
40’sX16
50’sX8
30’sX12
25’sX14

Chest supported t bar row:
135x10 slow
225x5
180x6,5
135x6 slow w/2 sec hold

Strict Db rear delt fly:
20’sX12x3

Plate loaded preacher curl:
45x10,8,7 slow

Kneel cable crunch:
200x20
240x10,8,6
200x6 slow
 
SkRaw85 said:
4/10/19
Cobra kai hyper

Db raise, all directions/angles with static holds all over for warms with 12 lbrs

Db shrugs:
50’sX25
70’sX20x2
50’sX25x2

Db ohp:
70’sX10x2
60’sX10
50’sX15

Db Ahrens press:
30’sX12
25’sX12 slow
20’sX12 slow

Db alt front raise:
30’sX20x2
25’sX20

Light band pull aparts to finish.
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What is "Cobra kai" hyper?
 
Hmmmmm, it seemed to have auto corrected. Was supposed to be “cobra hood hyper” in reference to traps/shoulder girdle but I guess apple went all karate kid. Sweep the leg!
 
4/15/19
Skwaats

Duffalo squats:
55x10
145x10
235x5
285x3x3 2 sec pause, belt
235x5x2 2 sec pause
^Baby steps^

HS single leg extend:
52x10 per leg
57x10
62x7
52x7

Seat calf raise (vary stance):
65x20
110x20
155x20

Legs took the biggest negative hit from that downtime. Slowly coming back.
 
SkRaw85 said:
4/15/19
Skwaats

Duffalo squats:
55x10
145x10
235x5
285x3x3 2 sec pause, belt
235x5x2 2 sec pause
^Baby steps^

HS single leg extend:
52x10 per leg
57x10
62x7
52x7

Seat calf raise (vary stance):
65x20
110x20
155x20

Legs took the biggest negative hit from that downtime. Slowly coming back.
Click to expand...

Nice bro, I’m a bit behind after the update but glad your on the up
 
4/16/19
Speed bench and accessories

Speed bench vs monster minis doubled, vary grip each set (wide,comp,CG), 30 sec rests:
185x3x3
*dropped weight to maintain speed throughout, not quite my old self yet*
155x3x4
135x3

JM press (slow, constant tension):
135x10,8,6

Db tri tomahawk:
30x30 per arm
25x30
20x30

BB meadows row:
90x15,15,10

Cable lat pullover:
180x10,8,8


Invalid Link Removed
 
Hehehe! German metal. Here what it says:
"You pretend to be cold and hard -but you are tender and soft..." I knew @
SkRaw85

Has a soft side. :)
 
4/17/19
Deadwork

RDL:
135x10
225x10x2

Rack pulls:
405x3 hook
495x5 straps, belt
585x3 straps, belt

NG pull-ups:
8x3

Quick session today, going to do family fun. My kid’s school was cancelled because some 18 yr old girl wanted to replicate columbine or some dumb ****. Needless to say, she was “found dead” in the foothills of CO about an hour ago.
 
SkRaw85 said:
4/16/19
Speed bench and accessories

Speed bench vs monster minis doubled, vary grip each set (wide,comp,CG), 30 sec rests:
185x3x3
*dropped weight to maintain speed throughout, not quite my old self yet*
155x3x4
135x3

JM press (slow, constant tension):
135x10,8,6

Db tri tomahawk:
30x30 per arm
25x30
20x30

BB meadows row:
90x15,15,10

Cable lat pullover:
180x10,8,8


Invalid Link Removed
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You listen to NDH too!? No one ever knows the bands I like!
 
4/20/19
Chest

Db arm wrestlers:
15x15x2 per arm
30x8

Incline bench:
45x20
135x15
225x5 paused 2 sec
225x8 TnG
225x3x2 paused
185x5 paused
SS (incline dB hammer curls): 30’sX30
135x10 paused
SS: 30’sX22
135x10 TnG
SS: 30’sX20
135x10 TnG
SS: 30’sX20

Kneel Alt oblique cable crunch:
140x40
180x20
200x10

Kneel hi pulley single arm cable curl:
80x10 per arm
70x10 slow
60x12 slow
 
4/22/19
Back w/minimal rest periods (1 min max between sets for entire session)

BB Seal rows (vary grips):
135x15 snatch
185x10 snatch
185x8x2 mid
185x8 snatch
135x10 snatch

Pec deck strict rear delt fly:
195x10,6
175x8
160x8
145x8

S bar curls:
75x10
95x8
75x8

Good mornings:
45x10
135x10
185x10,8
135x10

Straight bar standing cable curl:
100x16,13,13
 
4/23/19
Chest grinder

Flat bench:
45x20
135x10 CG paused
225x6 CG paused
315x3 paused
315x5,5,3 slingshot
335x3 slingshot
365x2 slingshot
385x1 slingshot
315x1 slow
225x5x3 CG paused

Flat DB hex press:
180x8x2
160x8

Pec deck fly:
225x6
270x5 w/10 sec hold final rep
300x4

Kneel cable oh tri extend:
140x10x2

Chest is smoked. Feels good to almost be back to my husky boy benchin. Weight gaining as well, 218 this morn. Finally.
 
SkRaw85 said:
4/23/19
Chest grinder

Flat bench:
45x20
135x10 CG paused
225x6 CG paused
315x3 paused
315x5,5,3 slingshot
335x3 slingshot
365x2 slingshot
385x1 slingshot
315x1 slow
225x5x3 CG paused

Flat DB hex press:
180x8x2
160x8

Pec deck fly:
225x6
270x5 w/10 sec hold final rep
300x4

Kneel cable oh tri extend:
140x10x2

Chest is smoked. Feels good to almost be back to my husky boy benchin. Weight gaining as well, 218 this morn. Finally.
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Nice brother. I’m inclining right where you are so I’m curious if I could get over 300 on flat. Great numbers big guy. Got some strong dudes around here. Nothing like 6 plates and change jingling around.
 
Matthersby said:
Nice brother. I’m inclining right where you are so I’m curious if I could get over 300 on flat. Great numbers big guy. Got some strong dudes around here. Nothing like 6 plates and change jingling around.
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That’s not “six plates” to a strength athlete. If you say that and don’t have 585+ on the bar, they’re going to be very disappointed
 
Matthersby said:
Nice brother. I’m inclining right where you are so I’m curious if I could get over 300 on flat. Great numbers big guy. Got some strong dudes around here. Nothing like 6 plates and change jingling around.
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What’s your bench at now? A slingshot is a great tool for the bench arsenal. I bought mine after hitting my 405 pr, but I wish I had been using it before it would have been a faster progression for sure.
 
SkRaw85 said:
4/17/19
Deadwork

RDL:
135x10
225x10x2

Rack pulls:
405x3 hook
495x5 straps, belt
585x3 straps, belt

NG pull-ups:
8x3

Quick session today, going to do family fun. My kid’s school was cancelled because some 18 yr old girl wanted to replicate columbine or some dumb ****. Needless to say, she was “found dead” in the foothills of CO about an hour ago.
Click to expand...
Fark! That's insane.
 
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