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SkRaw85 Training Log

I instead spent the day relaxing and finally watched Westside vs the world. Well done film. I wanted to run through a brick wall after watching
 
SkRaw85 said:
I instead spent the day relaxing and finally watched Westside vs the world. Well done film. I wanted to run through a brick wall after watching
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Right? Very cool; draws attention to how important your mindset is in getting better. That’s the one thing you have to have - drive, force of will, desire to get better. Training methods can vary, diet, sleep, stress, drugs can be suboptimal, but you have to NEED to get better.

Otherwise you will probably coast.
 
6/20/19
ME chest

Db arm wrestlers:
20x20 per arm

Incline bench:
135x10 paused
225x5
255x3

BB floor press:
315x2x3 paused

Reverse pec deck fly:
160x10 2 sec pause
195x10
225x5
195x5
175x5 2 sec pause

DB tomahawk:
30x20 per arm
35x20
40x12 lateral

Seat Db rear delt fly:
30’sX10x2

Rope pushdown:
170x8
180x8

Kneel top pulley cable curl:
70x12 per arm
80x10

Decline cable fly:
140x10
 
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Check it out, my gym got stones!!!!! Up to 330 lb. too bad I found this out after I cooked my body.
 
That’s not where you are going to load them, right? That concrete will split in a heartbeat without some very serious padding over it. Just a warning. Also, hands go at the 10-2 positions - do NOT use your biceps at 8-4!!!
 
Hyde said:
That’s not where you are going to load them, right? That concrete will split in a heartbeat without some very serious padding over it. Just a warning. Also, hands go at the 10-2 positions - do NOT use your biceps at 8-4!!!
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Nah that’s just the storage area. They set up a place to lift and chuck. I’ll try my hand at it in the next week. Thanks for the heads up, don’t need to tear my Achilles, I mean biceps lol.
 
SkRaw85 said:
Nah that’s just the storage area. They set up a place to lift and chuck. I’ll try my hand at it in the next week. Thanks for the heads up, don’t need to tear my Achilles, I mean biceps lol.
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Letting my hands drop down to 8-4 position on Stone of Steel when I first learned is how I initially partially tore my left bicep. That started the whole cascading process of future microtears and eventually rupture.

You are trying to squeeze/crush it into you with your lats and pecs.
 
Hyde said:
Letting my hands drop down to 8-4 position on Stone of Steel when I first learned is how I initially partially tore my left bicep. That started the whole cascading process of future microtears and eventually rupture.

You are trying to squeeze/crush it into you with your lats and pecs.
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Sweet thanks man! I appreciate the tips as this is a new realm for me. Might be a new chapter who knows....
 
SkRaw85 said:
Sweet thanks man! I appreciate the tips as this is a new realm for me. Might be a new chapter who knows....
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Loading stones is generally uncomfortable, takes a lot of effort and recovery, but few things are as satisfying.

This was the Last Man Standing final elimination round in the qualifiers for Finals last weekend. It’s a 440lb stone and they must have did a million reps between them, but it will let you see how they grab it 9-3 from the floor then reposition hands higher and use the hips to blast the stone up:

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That is an awesome event. The adrenaline that that just sent pumping through me has me wanting to go back to the gym. Itd be nice to have a good training partner thats at a similar strength level to be able to do that sort of thing.
 
jswain34 said:
That is an awesome event. The adrenaline that that just sent pumping through me has me wanting to go back to the gym. Itd be nice to have a good training partner thats at a similar strength level to be able to do that sort of thing.
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We were like right behind this guy filming it turns out, and I can clearly hear my wife hollering throughout the event
 
Hyde said:
Loading stones is generally uncomfortable, takes a lot of effort and recovery, but few things are as satisfying.

This was the Last Man Standing final elimination round in the qualifiers for Finals last weekend. It’s a 440lb stone and they must have did a million reps between them, but it will let you see how they grab it 9-3 from the floor then reposition hands higher and use the hips to blast the stone up:

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Click to expand...

Just got to the gym, I’ll watch this when I get home
 
6/21/19

NG pull-ups:
10x3

Con speed deads vs red minis quad’d, hookgrip, 30 sec rest:
135x3 warms
225x2x12

BB seal rows, vary grips:
135x10 snatch
185x10 pinky on rings
185x8 snatch
205x4 suicide snatch
135x3 reverse grip (doesn’t feel right)

Standing calf raise:
460x10
600x10x2

Lat cable pull downs:
180x10 cg mag, explosive
180x10 ultra wide mag, slow
 
Damn that was a real stone grinder. Looks like so much raw power and equal technique. Big boy shtuff right there.
 
6/24/19
Dynamic lower

Duffalo speed box squats vs green avg bands, 30 sec rest:
55x15 warms
145x2
235x2x11

Plate loaded kneel hammy curl:
110x10 per leg
130x10
150x8,6,6

Standing calf raise:
600x10
600x30 sec hold
600x10

Alt Db hammer curls:
40’sX20x2

Was going to apply HGP reverse smith drag curls but people were bogarting the smith machine entire session. I miss 4 am workouts lol. Not really tho...
 
6/24/19
Dynamic lower

Duffalo speed box squats vs green avg bands, 30 sec rest:
55x15 warms
145x2
235x2x11

Plate loaded kneel hammy curl:
110x10 per leg
130x10
150x8,6,6

Standing calf raise:
600x10
600x30 sec hold
600x10

Alt Db hammer curls:
40’sX20x2

Was going to apply HGP reverse smith drag curls but people were bogarting the smith machine entire session. I miss 4 am workouts lol. Not really tho...
 
6/26/19
Speed bench

Db arm wrastlers woooo!:
20x10x2

Flat bench vs monster minis doubled, feet on bench, 30 sec rest, vary grip per set:
45xstretch and warms
45xbandsX10 feet up
135x3 feet up
155x3x3 feet up
*feet down for final sets*
155x3x3

Front plate raise:
45x10x3

Seated Db French press:
90x10x3

Db Williams extension:
40’sX15,10,10,10

Kneel cable crunches and holds:
200x20 sec hold followed by 20 reps
240x15 sec hold then 5 reps
240x8
200x8 alt oblique crunch

Next few weeks will be exciting. Plans to deload then reload some research studies. About damn time.
 
Hyde said:
You better do a meet if you’re going to bother with halo
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Yes, Or underground bare knuckle boxing match. Last experience subject could not stop thinking about throwing heavy weights everywhere, dreams were green light, eyes wide open upon waking and jumping out of bed to kick some ass. Stuff is no joke.
 
6/28/19
Deads quick session

NG stretch and pulls:
10x2

RDL vs red minis quad’d as warmups:
10x3

Con dead vs red minis quad’d, hookgrip:
135x3
225x2
315x1 belt
345x1 belt
365x1 belt, straps
395x1 belt, straps
395xfail
 
This became very evident very fast. Probably an amazing hook builder really. I will continue these for sure. My sticky point was highlighted for me at that failed rep. I plan to use some 6 second maximal effort isometric holds against safety bars at that exact point, rest two mins, then a normal speed rep at about 80%. Repeat for 5 sets
 
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I was craving a land shark and a lime last night. Go grab a sixer and come home, crack it open and a little swig. Almost died. Aidsburger in paradise! I couldn’t believe the date. The Mayans were right, the world did end dec 2012. F U jimmy buffet. My fault for not buying micro, but still.
 
7/3/19

Stiff legged sumos, extra wide toes to plates:
135x10
225x10
315x5x2

Zercher rack pulls, 3” below standing hip height:
225x5x5

ME isometric con dead 6 sec pull/hold against safety bars, 5th hole 1/4 up thigh above knee:
8 reps @ 6 secs, mixed grip alternating open hand. I was going to follow every rep with a speed rep from floor but power rack isn’t bolted to floor. Had to use other bar and load it all the way up to hold down bars/rack.

Chest supported t bar:
135x10 w/5 sec hold
225x5x3

Alt Db hammer curls:
40’sX20x2
50’sX10

Kneel plate loaded hammy curl:
110x10 per leg
200x5
 
Fwiw, Josh Bryant & Dr. Squat often recommends 3-5 sets of 3-6 seconds for isometrics. So if 8 sets feels fine, no worries, but if it kinda fries you at least you know you can lower the volume on them and still get the training effect.
 
Hyde said:
Fwiw, Josh Bryant & Dr. Squat often recommends 3-5 sets of 3-6 seconds for isometrics. So if 8 sets feels fine, no worries, but if it kinda fries you at least you know you can lower the volume on them and still get the training effect.
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Noted. Original plan was 5 sets, then 6 to keep it even for alternating mixed grip, then 8 because I wasn’t following up with the speed sets. I think 5 with straps will be ideal as mixed grip is a weird one for me (strongest hold but it always irritates my bicep when going heavy volume. Tried a quick one with hook grip and said no thanks, kinda took away from the intended effect.
 
Hyde said:
Fwiw, Josh Bryant & Dr. Squat often recommends 3-5 sets of 3-6 seconds for isometrics. So if 8 sets feels fine, no worries, but if it kinda fries you at least you know you can lower the volume on them and still get the training effect.
Click to expand...

Noted. Original plan was 5 sets, then 6 to keep it even for alternating mixed grip, then 8 because I wasn’t following up with the speed sets. I think 5 with straps will be ideal as mixed grip is a weird one for me (strongest hold but it always irritates my bicep when going heavy volume. Tried a quick one with hook grip and said no thanks, kinda took away from the intended effect.
 
Hyde said:
Fwiw, Josh Bryant & Dr. Squat often recommends 3-5 sets of 3-6 seconds for isometrics. So if 8 sets feels fine, no worries, but if it kinda fries you at least you know you can lower the volume on them and still get the training effect.
Click to expand...

Noted. Original plan was 5 sets, then 6 to keep it even for alternating mixed grip, then 8 because I wasn’t following up with the speed sets. I think 5 with straps will be ideal as mixed grip is a weird one for me (strongest hold but it always irritates my bicep when going heavy volume. Tried a quick one with hook grip and said no thanks, kinda took away from the intended effect.
 
Straps will really let you strain and take the grip and bicep out of it. A bigger focus can be put on the abs and lats.
 
Straps will really let you strain and take the grip and bicep out of it. A bigger focus can be put on the abs and lats.
 
7/5/19
Bro day

Incline bench w/ standing alt db hammer curls:
45xwarms and stretches
135x10 paused
Ss: 40’sX10 per arm
225x5 paused
Ss: 40’sX10 per arm
225x5
Ss: 40’sX10 per arm
185x10 paused
Ss: 35’sX10 per arm
185x6

Front plate raise:
10x3

Williams extension:
40’sX15,10,10

Plate loaded preacher curl:
1 plateX15,10,8 Slow tempo on all

Pec dec rear delt fly:
175x10
195x8
210x5

Kneel high pulley single arm cable curl:
100x8 per arm

Smith reverse drag curl (a @hairygrandpa original):
95x10
145x8x2
 
How did the reverse drag curls feel? Massive burns to forearms for me.
 
I do have to say that since adding in Williams extensions my medial triceps have gotten quite thick. If I can notice it then it’s definitely working well. Love this movement.
 
SkRaw85 said:
I do have to say that since adding in Williams extensions my medial triceps have gotten quite thick. If I can notice it then it’s definitely working well. Love this movement.
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Tried them -but felt awkward, could be I went too heavy. Gonna try again with less weight and slower.

...or maybe one armed...
 
7/16/19
Reload

Db arm wrestlers:
15x20

Bench:
45xwarms
135x10 CG
225x8 CG
*add red minis doubled*
135x5 paused
225x5 paused
275x1
245x2
*remove bands*
315x5 yellow slingshot
335x3 yellow slinger
315x3 yella slinger

DB Williams extensions:
40’sX10
50’sX10
60’sX5

Front plate raise:
10,10,10,10

Pec deck rear delt fly:
210x6 (2 sec pause)
225x5
240x4,5

Alt Db hammer curlz, 1 min rest between each set:
40’sX20
35’sX20
30’sX20,16
25’sX12
 
7/17/19
Speed deads

Con speed deads vs red minis quad’d, 30 sec rest, DOH:
135x5
225x2x12

Duffalo good mornings vs red minis single choked:
145x10
235x5x3

Seal rows:
135x10 snatch
225x5 snatch
225x5 pinky rings
185x10 snatch
 
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