SkRaw85 Training Log

Tuesday
ME upper
W2D1

Db rear delt fly:
15’sX15x2

Minster mini pushdowns:
25x2

Db straight arm flat flys:
25’sX15 slow
20’sX10 slow

Cable Lat pull down, ultra wide mag grip:
120x15x2

PVC bends with hip band on, floor drills lat activation

Deadpress, 2” off chest starting point, rings on rings:
135x2
225x2
315x1
367x1
387x1
407x1 *PR*

Rope pushdowns:
150x8x4

KB shrugs:
80x20
212x20

Incline seal row, Swiss bar, widest grip:
125x10
215x10
267x7
217x10

45° Incline hammer curls:
40’sX20
30’sX12
 
Friday
Cardio??? Free for all

Mini tri pushdowns:
30x2

Mini lat pushdown:
15x2

Db arm wrastlers:
20x10 per arm

Floor drills, pipe bends, etc

Flat bench, comp grip, powerbar, AMRAP @70%, full ROM (always):
135x3
135x3 CG
225x3
225x3 CG
317x9,4,4 (1 min rest between sets)

BB JM press:
137x10x2

Db Ahrens press:
50’sX10
55’sX10
60’sX8

Ez bar reverse curl, strip sets, 1 min rest:
85x12
65x12
45x12

Kneel cable crunch:
150x20x2

Plate front raise, slow:
10x3 sets

Smoked.
 
Jeez your bench is friggin strong!
 
Tuesday
ME lower

Sled push push warms:
+45x50 yards x 6

RDL paused:
155x10

2” deficit deadlift, Texas bar, beltless:
155x5 doh
265x5 doh
375x3 doh
443x2 doh
466x1 straps (are cheating)
487x1 straps
509x1 straps
520x1 straps *beltless PR*

Camber bar narrow stance box squats:
247x5x4 sets

Incline snatch grip seal rows:
137x8
157x8
177x8x3

All for today, want to break it in slow
 
Congrats on the PR and straps are not cheating in training. If grip isn't there at the time and your back has more to give then it is just a tool to get your training where you want it. Better to strap up and stay Double Overhanded than to lift lighter, or do mixed unless you are alternating each set.
 
MrKleen73 said:
Congrats on the PR and straps are not cheating in training. If grip isn't there at the time and your back has more to give then it is just a tool to get your training where you want it. Better to strap up and stay Double Overhanded than to lift lighter, or do mixed unless you are alternating each set.
Click to expand...

True, it’s also nice to have more focus on lower back and quicker setup with straps vs hookgrip. I took out the straps before even setting up the bar today. My fingers are hamburger right now. All cut up and dry. started bleeding during warm up sets double overhand. Sick joke.
 
Yeah the winder weather is not kind to fingers and I imagine the hook grip is a killer on dry hands. There is a hand lotion for diabetics that will really help with it but you need a good 15 minutes for it to soak in when you use it or the stuff you touch gets a little slick. That being said it worked wonders for me when my hands were cracking all over the place a few years back. Invalid Link Removed
 
MrKleen73 said:
Yeah the winder weather is not kind to fingers and I imagine the hook grip is a killer on dry hands. There is a hand lotion for diabetics that will really help with it but you need a good 15 minutes for it to soak in when you use it or the stuff you touch gets a little slick. That being said it worked wonders for me when my hands were cracking all over the place a few years back. Invalid Link Removed
Click to expand...

I’ll give that a whirl. Bag balm works wonders as well.
 
SkRaw85 said:
I’ll give that a whirl. Bag balm works wonders as well.
Click to expand...

Works on udders like no other!

One I always employ occasionally in winter is Goldbond Ultimate Healing. Very similar to what Kleen suggested.

Been using that here and there every winter, since back when I was washing dishes in high school.
 
Hyde said:
Works on udders like no other!

One I always employ occasionally in winter is Goldbond Ultimate Healing. Very similar to what Kleen suggested.

Been using that here and there every winter, since back when I was washing dishes in high school.
Click to expand...

No more washing dishes now that you’re married

Jkkkkkk
 
Thurs
ME upper

Monster face pulls:
10x3

Lat pull downs, mid mag:
100x15
110x15x2

Monster tri pushdown:
20x2

Axle bar 45° incline press:
25x10
115x6
165x1 paused
205x1 paused
247x1 paused
267x1 paused
287x1 paused *PR*
297xfail 2” from lockout. No dice.

DB flat bench:
80’sX8
90’sX8
100’sX8
105’sX10

45° incline Db Williams extensions:
45’sX8
50’sX8
55’sx8
60’sX8

Pull ups, vary grip each set, emom:
10,6,5

Upright cable rows:
50x10
70x10
80x10
90x10
 
SkRaw85 said:
No more washing dishes now that you’re married

Jkkkkkk
Click to expand...
Well someone has to cook, most women don't anymore. So it's a swap right? :)
 
SkRaw85 said:
Hard facts! My wife has one meal she can do (and kill it). That is biscuits and gravy. Everything else is my department. But I e always enjoyed cooking
Click to expand...
Yeah I do most of the cooking when it is our turn. We have 2 "kids" living in the house so they both get 2 nights a week to cook. I want them both to be self sufficient. I sometimes help if something challenging which is normally with my 15 year old daughter as she is more adventurous now. Plus it is nice quality time with her. I normally cook the other 3 nights, we were doing one night of ordering out a week but that got expensive as they grew up...
 
I do most of the dishes, but honestly that’s because I am responsible for most of the dishes. We tend to cook our own foods 99% of the time. We’re both pretty self-sufficient. That reminds me... I gotta do my laundry
 
hairygrandpa said:
Whats going on in here? :)
Click to expand...

I read your post, then Hyde’s post right after... the order and substance of said posts has me laughing! But anyways, not much just the usual. Glad to see you back active again HGP. It’s like a piece of AM’s soul is missing when you took a break. I am excited for your recovery log and the insanity that will ensue. But don’t rush it! Enjoy the finer things life has to offer. We can always bounce back and be strong, that is our default mode.
 
Tues
ME lower

Many warms and stretches

Transformer camber bar Good Mornings:
65x10 slow
157x5 slow
502x1 PR

I expanded the text box during my workout, once I minimized it erased everything. Annoying to say the least as I typed a bunch of ****
 
To summarize my above workout that was deleted:
Lots of volume on today’s main movement (camber GMs). Worked up to 477 (pr). Then took it to 502 to hit another pr. Followed this with ssb low box narrow stance squats 252x5x5.
Reverse hypers:
+20x15
+40x15
+60x15
+80x15x2
KB side bends:
4 sets per side, 15 reps per set, ascending weight working up to 30lbs.
Finished with some banded accessory work.

I haven’t done dynamic workouts for a few weeks now as I have been working 7 days a week. Physically I could do them, but at the price of being an ill prick at work in public view. This is not lucrative for me. However, strength still gaining as new prs are being had every week despite only 2 ME sessions per week and my declining weight (currently 217, might just start training for ultra marathons since I’m wasting away). All in all, I shall continue at this pace until affected negatively.
 
W4D2
Monster pull aparts
10x3

Lat pull downs:
120x10
130x10
140x10

Power bar bench vs 55 lbs chains, no wraps/no sleeves/no spot till last set:
190x3
280x3
330x1
370x1
390x1
420x1 PR

KB tri extensions on flat bench:
35’sX8
44’sX8
53’sX8
44’sX8

Chest support seal row, Swiss bar:
152x10
172x10
192x10
172x7

Db 45° incline flys:
30’sX10
35’sX10
40’sX10

Front plate raise:
10x3
 
So you had 420 + 55lb of chains? Lol fukkin A, man.
 
Let’s go boys, smokes.
Buuuuuut in my defense, this was THE first time I didn’t log my workout in AM. I wrote it in notes and then copy/pasted to here due to technical difficulties lately. I’m gonna go ahead and take credit for my 475 bench tho.....
 
SkRaw85 said:
Let’s go boys, smokes.
Buuuuuut in my defense, this was THE first time I didn’t log my workout in AM. I wrote it in notes and then copy/pasted to here due to technical difficulties lately. I’m gonna go ahead and take credit for my 475 bench tho.....
Click to expand...

Make sure to put reverse bands on but don’t document how much they take off, and take 500 for a ride...all my lifts are done with heavy reverse bands. Even the curls.
 
Hyde said:
SkRaw85 said:
Let’s go boys, smokes.
Buuuuuut in my defense, this was THE first time I didn’t log my workout in AM. I wrote it in notes and then copy/pasted to here due to technical difficulties lately. I’m gonna go ahead and take credit for my 475 bench tho.....
Click to expand...

Make sure to put reverse bands on but don’t document how much they take off, and take 500 for a ride...all my lifts are done with heavy reverse bands. Even the curls.
Click to expand...

😂 ima gunna! Yeah just pr’d all my lifts in one session by at least a hundred pounds each. Boo ya.
 
Hyde said:
SkRaw85 said:
Let’s go boys, smokes.
Buuuuuut in my defense, this was THE first time I didn’t log my workout in AM. I wrote it in notes and then copy/pasted to here due to technical difficulties lately. I’m gonna go ahead and take credit for my 475 bench tho.....
Click to expand...

Make sure to put reverse bands on but don’t document how much they take off, and take 500 for a ride...all my lifts are done with heavy reverse bands. Even the curls.
Click to expand...

W4D3
DE lower

SSB speed box squats vs green bands choked:
252x2x12 sets

Con speed dead vs red minis quad’d, doh:
225x3x7

GHR:
4x4 slow with pauses at 45°

Standing cable crunch:
150x15x4

Db alt hammer curls:
40’sX30,20
35’sX14

Green Banded hammy curls:
25x4

I suck at GHR. Time to embrace the suck more often
 
Bro gotta hit the GHR. If you have one and aren’t using it you probably don’t want to get better very badly. It transfers to almost everything lower body! Can’t go wrong.
 
Hyde said:
Bro gotta hit the GHR. If you have one and aren’t using it you probably don’t want to get better very badly. It transfers to almost everything lower body! Can’t go wrong.
Click to expand...

I’ve been neglecting lately. Need to focus on my weakness as I’m very quad dominant
 
I mean youre GMing > 500 so you cant be that quad dominant.
 
jswain34 said:
I mean youre GMing > 500 so you cant be that quad dominant.
Click to expand...

It’s weird. The other day when I tried out narrow stance box squats for 1rm (previously had only used these for high rep work) it felt better than my wide stance and the weight that was moved agreed with this.
GHR just needs a ton more work, they humbled me fast.
One day.... I’m gonna find a bench/good morning only comp...
 
SkRaw85 said:
It’s weird. The other day when I tried out narrow stance box squats for 1rm (previously had only used these for high rep work) it felt better than my wide stance and the weight that was moved agreed with this.
GHR just needs a ton more work, they humbled me fast.
One day.... I’m gonna find a bench/good morning only comp...
Click to expand...

I’ve turned a couple rookie lifters onto the GHR lately and they go from assisted sets of 5 to solo 8s in a month or so usually. You will get better fast on them if you try. I always do.

Make sure that comp lets you wear slingshots so you know it’s good
 
W5D1
ME lower

Pull ups and rdl warms

Full Zercher from floor, no drop/controlled release descent, beltless:
230x1
320x1
370x1
390x1
410xfail, balance went askew so dropped it

Rack pulls from top of knee:
415x3
505x3 belt
555x2 belt
595x2 belt
645x1 belt
685x1x2 belt PR

Plate loaded kneel single leg hammy curl:
+90x6 per leg
+180x6 per leg
+230x3 per leg
 
Zerchers from the floor! Beast mode!
 
Hyde said:
Indeed. Did them one time many years ago. I really wonder what I could do, but I remember even then getting some serious aftermath pain in my biceps. Not sure I should chance it these days lol
Click to expand...
Probably not worth it, at least not until around the year mark just to be sure....
 
I definitely have let my zercher crooks grow soft from lack of this movement. Few little bruises, gotta build em back up! It’s a great circus trick lift.
 
W5D2
ME upper

Face pulls:
100x10
110x10
120x10

Lat pull downs:
140x10x3

Floor press:
135x5
225x3
315x1
365x1
385x1
405x1,1
Can’t lie, I had a few bourbons yesterday so didn’t go for a 1 rep PR today. Still got 3 reps in above 90% of my 1rm. So we all good.

Chest support rows, bench grip:
135x10
225x10
185x10
155x10 snatch grip

Kb flat bench rolling tricep ext:
30’sX8
50’sX8x3

Pec deck, straight arm strict af:
195x10
210x10
225x10

Front plate raise:
10x3
 
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