SkRaw85 Training Log

hairygrandpa said:
His rack pulls are strong -but his pull ups are vaginalistic. :)
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I believe he was referencing the “psycho-killer” lol, as those rack pulls are nothing of notable mention. Now, if I were to starve myself for 10 days or so I would be at a much better pull up weight
I only use those end of workout, slow reps for a pump factor.
 
SkRaw85 said:
I believe he was referencing the “psycho-killer” lol, as those rack pulls are nothing of notable mention. Now, if I were to starve myself for 10 days or so I would be at a much better pull up weight
I only use those end of workout, slow reps for a pump factor.
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Don’t do it bro, you’ll lose whatever squat you have. I feel 10% weaker on squats since the fast

Buuuuut that’s what PEDs are for!!!
 
Lol no sorry. I was out of town for a while. Training didn’t stop, had a few nice sessions in different gyms with friends/fam so didn’t log. Back home and to the usual grind now :)
 
5/14/19
Back and bis

RDL:
135x10
225x10x5

Croc rows (no touch):
90x10 per arm
80x12,10,10,10,10

EZ Bar curls (vary grips):
75x10x5

Chest supported t bar rows (vary grips):
135x10x5 slow

Lat pull down:
160x10x3
 
Thanks fellas! I was bad at logging workouts the past week or so. Let’s call it a digital detox. Got some real nice sweaty circuits and supersets on supersets in. Good to have those days every now and again.
 
5/15/19
Chest

Rotator cuff arm wrestlers:
15x10x3

Bench:
45x??? Warms and stretch
135x5 CG, 6 sec up 6 down
225x5 slow
315x3x2
225x5x2 CG,slow

Db hex press:
180x10
160x10
140x10

Db tri extend (vary angles):
40x10x2 ant
40x10x2 lat

Pec deck rear delt fly:
160x10
175x10
195x10
210x4

Tri rope pressdown:
160x10x2
140x10

Decline cable fly:
140x10,8,6
 
I wanted to bench today, but my tricep tendon on the repaired arm was still sore from Monday- I forget how deconditioned my left arm is sometimes! I have only been using it for about a month yet. Glad to see you getting it!
 
5/16/19
Skwaats

Duffalo squats (a2g):
55x10
145x10
235x5
255x5x2
235x5
195x5
145x10x2 paused, narrow stance
Love that narrow stance slow burn

HS single quad extend:
32x10 per leg
42x10
52x8
 
Next purchase is going to be knee wraps. I’ve never used any wraps/sleeves for squats. Thinking titan golds? Love their wrist wraps and my belt so far. Suggestions?
 
I think Yomo bought some golds (or maybe im making that up)? I've got Sean's old Titan THPs and have nothing bad to say about them at all. They were my first and only pair of wraps though, so i dont have too much experience. Theyre about a moderate intensity wrap id say, get some spring and stopping power but not as much spring as youd get with more elastic and not as much stopping power as youd get from a heavier cast wrap. All of that is just what Ive heard though through the grape vine, to be honest.
 
jswain34 said:
I think Yomo bought some golds (or maybe im making that up)? I've got Sean's old Titan THPs and have nothing bad to say about them at all. They were my first and only pair of wraps though, so i dont have too much experience. Theyre about a moderate intensity wrap id say, get some spring and stopping power but not as much spring as youd get with more elastic and not as much stopping power as youd get from a heavier cast wrap. All of that is just what Ive heard though through the grape vine, to be honest.
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Perfect. Think I’ll just stick with the titans as I like the quality and function.
 
5/19/19
Speed bench and accessories, rest periods non existent this session, 15 secs max, session not in chronological order (save speed bench), yohimbe gettin after me

Arm wrestlers:
15x30

Db tomahawk:
20x20 ant
30x20 lat
30x20 ant

Speed bench vs monster minis doubled:
45x10
155x3x9

One arm Db press:
80x10 per arm
70x10
60x10

Strict Rear delt db fly:
30’sX10
25’sx12
20’sX12

Kneel cable crunch:
200x15 slow
240x15,10 slow
Took 30 sec break between these last sets
 
5/20/19
Deadwork

Con dead warms:
225x10x2

2” deficit dead:
315x10,8,6
Grip strength nonexistent today. Good show of cns lag. Sleep has been junk past two days. Dead another day.

Banded BB good mornings vs red light bands:
45x15
135x10
185x5x5

Plate loaded pendulum preacher curl (vary grip):
45x15,10,8

Chest support tbar row:
225x8x2

Time for food and R&R
 
5/20/19
Deadwork

Con dead warms:
225x10x2

2” deficit dead:
315x10,8,6
Grip strength nonexistent today. Good show of cns lag. Sleep has been junk past two days. Dead another day.

Banded BB good mornings vs red light bands:
45x15
135x10
185x5x5

Plate loaded pendulum preacher curl (vary grip):
45x15,10,8

Chest support tbar row:
225x8x2

Time for food and R&R
 
SkRaw85 said:
Next purchase is going to be knee wraps. I’ve never used any wraps/sleeves for squats. Thinking titan golds? Love their wrist wraps and my belt so far. Suggestions?
Click to expand...
Knee wraps are just messy and time consuming to wrap and unwrap. Why not go with SBD knee sleeves? When I have used knee wraps, it was only for 1rep max. It definitely does take the tension out of your quads and give that thrust at the bottom of the squats. So, if you’re trying build legs, I wouldn’t go with wraps. Just my experience using both and found sleeves to be better. Gives the warmth and good compression and you will be still doing all the work.
 
jswain34 said:
I think Yomo bought some golds (or maybe im making that up)? I've got Sean's old Titan THPs and have nothing bad to say about them at all. They were my first and only pair of wraps though, so i dont have too much experience. Theyre about a moderate intensity wrap id say, get some spring and stopping power but not as much spring as youd get with more elastic and not as much stopping power as youd get from a heavier cast wrap. All of that is just what Ive heard though through the grape vine, to be honest.
Click to expand...

I have the Sig Golds in 2m...they're not the most forgiving wrap, and obviously technique (something I still need very much practice with) can change drastically enough that'll throw you off until you've grown accustomed to them...still very fun to use as an overload tool, and obviously if you plan on competing in wraps down the road...I only self wrap and never pre roll, but figure they still add at least 20-25 lbs to my max...to think you can't build legs or grow stronger in sleeves while primarily working max effort in wraps, couldn't be farther from the truth.
 
I should have been more assertive in my initial post. The intentions would be for 1-3 rep max. As far as volume goes I am good for now, maybe once the knees start catching up to my age I’ll go for reps in sleeves but that will be situation dependent. Appreciate the input fellas!
 
5/23/19

Hi bar squats:
45x10 3 sec pause
135x3
225x3
315x2 belt
365x1 belt
385x1 belt
405x1 belt

Plate loaded calf raise (vary stance):
3 platesX15
4 platesX13,8,8

Trap bar shrugs, belt on just cuz:
255x15,15,12,12,10

Db alt hammer curls:
50x16 ant
45x16 cross body
40x16 ant
35x14 ant
30x14 cross body

Db OHP:
80’sX10,10,6
 
SkRaw85 said:
5/23/19

Hi bar squats:
45x10 3 sec pause
135x3
225x3
315x2 belt
365x1 belt
385x1 belt
405x1 belt

Plate loaded calf raise (vary stance):
3 platesX15
4 platesX13,8,8

Trap bar shrugs, belt on just cuz:
255x15,15,12,12,10

Db alt hammer curls:
50x16 ant
45x16 cross body
40x16 ant
35x14 ant
30x14 cross body

Db OHP:
80’sX10,10,6
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I am totally going to try that db Hammer curl 5 set progression, that's Beasty.
 
PoSiTiVeFLoW said:
I am totally going to try that db Hammer curl 5 set progression, that's Beasty.
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Those sets felt really good actually (in a sadistic way). A good all around arm pump from switching angles and shirt rests between sets. I gotta get my biceps up to snuff, my weak link.
 
SkRaw85 said:
Those sets felt really good actually (in a sadistic way). A good all around arm pump from switching angles and shirt rests between sets. I gotta get my biceps up to snuff, my weak link.
Click to expand...
I hear ya in the middle of back and biceps today.. just did a burnout set of incline bar bench with 155.. feels good to throw a push exercise 2/3rd way through pull day.

Hey you did 3-AD right? I am just starting that from EF. Any follow up notes?
 
PoSiTiVeFLoW said:
I hear ya in the middle of back and biceps today.. just did a burnout set of incline bar bench with 155.. feels good to throw a push exercise 2/3rd way through pull day.

Hey you did 3-AD right? I am just starting that from EF. Any follow up notes?
Click to expand...

Solid product. Imagine halodrol jr. I’d run 2-3 bottles. Got nice strength gains while simultaneously leaning out torso. Plus, very mild in terms of aggression until you turn it on in the gym. You won’t be disappointed.
 
5/27/19
Bench and bench parts (was going to go heavy reverse bands but no spotter and not a fan of safety bars in power rack)

Decline BB bench:
135x10
225x5
315x5
250x10,8,6 paused
225x5 paused

Ez skull crusher:
115x10
135x6
155x3

Kneel cable crunch:
240(full stack)x15,12,8,8

Flat duffalo bench (feets on bench):
145x15
235x5x2

Pec deck reverse fly:
210x8
195x8
175x8

Happy Memorial Day.





Invalid Link Removed
Wu tang is for the children.
 
5/29/19
Speed deads

Con speed deads vs red light bands quad’d, DOH, 30 sec rest:
135x3
185x2x21 sets

Bb seal row (vary grips):
155x12 snatch
185x8 snatch
205x6 snatch
205x6 pinky rings
185x8 pinky rings
155x10 CG, slow
135x15 snatch, slow

DB alt hammer curls:
55’sX12
50’sX12
45’sX12
40’sX13
30’sX12 slow

Fat grip standing cable curl:
120x8
100x10
90x9 slow, paused

Alt oblique kneel cable crunch:
200x12x2
170x16
 
5/31/19
Speed bench

Db arm wrestlers:
20x10

Speed bench vs monster minis doubled:
45x20
135x5
185x3
155x3x9

Plate front raise:
45x10x3

Bent over barbell row vs monster minis doubled:
135x8
135x4x5

Kneel OH tri rope extend:
120x15x3
Heavy focus on slowly spread the rope
 
Hyde said:
Rows against bands 🤮
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Mmmm yes. They weren’t a main excercise but next heavy back day I’ll be getting nasty with it. I’m jumping on the bandwagon and not stopping. I even put a blue heavy band around my neck and stretch it around my feet when I sleep. It’s quite accommodating to say the least. Really wish my gym had chains... I miss them.
 
6/1/19
Skwaats
Intended to go heavy against blue bands but got to the gym to realize one of my bands is missing.

Duffalo parallel box squats:
55x10
235x3
325x1 belt
*big fat ammonia hit*
415xfail 🤬🤯🤬
345x1x3

Pissed and need food


Invalid Link Removed
 
6/1/19
Skwaats
Intended to go heavy against blue bands but got to the gym to realize one of my bands is missing.

Duffalo parallel box squats:
55x10
235x3
325x1 belt
*big fat ammonia hit*
415xfail 🤬🤯🤬
345x1x3

Pissed and need food


Invalid Link Removed
 
6/1/19
Skwaats
Intended to go heavy against blue bands but got to the gym to realize one of my bands is missing.

Duffalo parallel box squats:
55x10
235x3
325x1 belt
*big fat ammonia hit*
415xfail 🤬🤯🤬
345x1x3

Pissed and need food


Invalid Link Removed
 
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