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SkRaw85 Training Log

405 for two singles on floor press is still pretty legit lol. Whats your floor press PR? Mmm...bourbon.
 
405 for two singles on floor press is still pretty legit lol. Whats your floor press PR? Mmm...bourbon.
 
jswain34 said:
405 for two singles on floor press is still pretty legit lol. Whats your floor press PR? Mmm...bourbon.
Click to expand...

410 last time I tested. Yes, bourbon is delicious and it was time to reward myself lol. Made some nice old fashioneds with Laws rye and also a few with the cask strength 4 grain bourbon (55% and smooth). Highly recommend AD Laws, a new all time favorite of mine.
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jswain34 said:
405 for two singles on floor press is still pretty legit lol. Whats your floor press PR? Mmm...bourbon.
Click to expand...

410 last time I tested. Yes, bourbon is delicious and it was time to reward myself lol. Made some nice old fashioneds with Laws rye and also a few with the cask strength 4 grain bourbon (55% and smooth). Highly recommend AD Laws, a new all time favorite of mine.
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W6D1

Transformer front squat, touch box for depth:
145x10
235x3
285x3
325x1
345x1 belt
365x1 belt
375x1 belt
385x1 belt
395x1 belt

RDL:
225x8
315x8
365x8 belt, hookgrip
385x8 belt, hook grip

Reverse hyper:
+50x20x3

Hang leg raise:
25,20,15

KB side bends:
35x15 per side
44x15
53x15
 
SkRaw85 said:
410 last time I tested. Yes, bourbon is delicious and it was time to reward myself lol. Made some nice old fashioneds with Laws rye and also a few with the cask strength 4 grain bourbon (55% and smooth). Highly recommend AD Laws, a new all time favorite of mine.
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Click to expand...
Gonna have to look for this one. I have been on a Rye kick lately. Probably an unpopular thing to say but I actually like it better than Bourbon... 😳 I have been drinking Woody Creek Colorado Straight Rye and really enjoying it. Have you had that and how would you compare the 2 if so?
 
MrKleen73 said:
Gonna have to look for this one. I have been on a Rye kick lately. Probably an unpopular thing to say but I actually like it better than Bourbon... I have been drinking Woody Creek Colorado Straight Rye and really enjoying it. Have you had that and how would you compare the 2 if so?
Click to expand...

As unpopular as it may be, I completely agree with you. Gonna keep an eye out for the Laws and your Woody Creek. I dont drink the firewater regularly but i do enjoy a glass or two every now and again if I’m in the right mood.
 
jswain34 said:
As unpopular as it may be, I completely agree with you. Gonna keep an eye out for the Laws and your Woody Creek. I dont drink the firewater regularly but i do enjoy a glass or two every now and again if I’m in the right mood.
Click to expand...
One of the keys to really enjoying in my opinion is to get a whisky ice cube tray to make the big dense icecubes for the rocks instead of using regular old ice which can melt too quickly an really water it down. Some will say just drink it neat, and occasionally I will but I like it cool and with a little ice I feel like I can taste more of the flavors in it instead of being overcome by the burn of the whiskey.
 
MrKleen73 said:
Gonna have to look for this one. I have been on a Rye kick lately. Probably an unpopular thing to say but I actually like it better than Bourbon... I have been drinking Woody Creek Colorado Straight Rye and really enjoying it. Have you had that and how would you compare the 2 if so?
Click to expand...

Rye is my preferred of the 2 as well. Just so much sharper and appealing. Woody creek is another amazing CO whisky, plus it gets the HST nostalgia factor as well. In terms of Rye, Laws takes the win in my book. Bourbon bs bourbon though it would be a tough call, just depends on the day of the week I suppose.

jswain34 said:
As unpopular as it may be, I completely agree with you. Gonna keep an eye out for the Laws and your Woody Creek. I dont drink the firewater regularly but i do enjoy a glass or two every now and again if I’m in the right mood.
Click to expand...

Unpopular is the new
Popular.
 
MrKleen73 said:
One of the keys to really enjoying in my opinion is to get a whisky ice cube tray to make the big dense icecubes for the rocks instead of using regular old ice which can melt too quickly an really water it down. Some will say just drink it neat, and occasionally I will but I like it cool and with a little ice I feel like I can taste more of the flavors in it instead of being overcome by the burn of the whiskey.
Click to expand...

100% this. Reg Ice is awful for whisky. Need that long ester ice....
I have some soapstone whisky rocks in the freezer I use for scotch on special occasions as I insist on scotch neat (and now cold as well). Pretty cool for that purpose. All this whisky talk has me ready for some Bourbon and Bench Press (no affiliation to whisky and deadlifts). Patent pending.
 
W6D2

Sled warms w/simultaneous presses

Incline seal rows w/power bar, snatch grip:
135x10
185x10x2
155x10

Green band face pulls:
15,10,10

Close grip bench to a 2 board, power bar:
135x5
225x3
315x1
365x1,1,1
No spotter so left it at these 3 singles

Close grip bench to a 3 board, power bar:
275x6x4

Flat chest supported row, Swiss bar, widest grip:
215x10x2
175x10x2

Db lateral raise, strict straight arm:
15’sX10
20’sX10
22.5’sX10x2

Db alt hammer curls:
45’sX20
40’sX20
35’sX20
30’sX20
 
W6D3

Duffalo speed box squats vs purple bands, 1 min rest:
145x2
235x2x10

Conventional speed deads vs reds quad’d, 1 min rest, power bar:
275x3x6 sets

Reverse hyper:
+40x20x5 sets

Kneel cable crunch:
150x23,12,12,13

Belt squat sumo march:
+180x60 seconds x 2 sets
 
W7D1

8” block pulls vs red minis, Texas dL bar, band tension=50 lbs at top
155x10 rdl no bands
*bands on, doh*
155x10
210x3
320x2
430x1
*belt goes on, straps*
496x1
597 *PR* (647 lbs at top)

Belt squat:
+200x5x2
+220x5
+250x5
+270x5

Reverse hyper:
+50x20
+70x20x3

45° Incline seal row, power bar, snatch grip:
135x8
225x8
245x8
225x8

Kneel cable crunch w/5 sec hold:
150x10,7,7

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Last edited:
Twas an ugly pull but today I had that “fahk your fahking face mood” and no quit was had. Now I feel great. Have a nice day.
 
SkRaw85 said:
Lol. Had a pre lift poop this morn immediately before this. Glad I did.
Click to expand...
Yeah would have been a bad way to lose your brace!
 
SkRaw85 said:
Like the nail that’s holding the whole shanty together comes out
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Dumb and Dumber meets dead lifts! Brrraaatttttt A TAT TATTT!!!! Whoops, I guess I need to find a new gym....
 
W7D2

Band face pulls:
15,10,10

Lat pulls:
140x10x3 ultra wide

1 board Bench vs 103 lbs of chains, no spot or handoff for all except last set PR:
238x3 slow and paused
328x1 paused
378x1 paused
398x1 paused
418x1 paused
438x1 paused *PR* wraps/no sleeves
448x1 paused *PR* wraps/no sleeves, handoff

WOOOOOOO! Stoked on this, surprised how smooth final PR moved.

2 board CG bench, TnG:
277x6
297x5
277x6
225x5

DB rolling tris on bench:
30’sX8
40’sX8
45’sX8,5

Db upright rows:
30’sX12
35’sX12
40’sX12

Db lateral raises:
20’sX10
17.5’sX10
15’sX10

Db concentration curl:
40x12 per arm
30x12
20x12
 
Hyde said:
What?
Click to expand...

448 was total weight at top. I have been less thorough as I have been logging workouts in notes on my phone and copy/pasting here. Leave out all my warmups as well. Gives me more time and focus on the job at hand. But yes, 550 at lockout will be nice... one day. Thank you for believing a 550 bench in me though
 
Haha same thing happened last week or two weeks ago.

Didnt we teach you how to log god dammit? Lol
 
jswain34 said:
Haha same thing happened last week or two weeks ago.

Didnt we teach you how to log god dammit? Lol
Click to expand...

Yeah yeah yeah
Been basically doing quicky post it notes on my phone for efficiency that translates easily in my head but not the most legible thing in a public forum. I’ll work on it... maybe.
But believe me, If I manage to add 130 lbs to my top 1rm on bench within a month, I will be quitting my jobs and writing a book.
 
You’re fucking up the internet, Smallz! You don’t do your band work listing arbitrary top end weights; why would I assume you would flip the script for logging chain work??

Yo we also expect free downloads when you release that ebook
 
SkRaw85 said:
W7D2

Band face pulls:
15,10,10

Lat pulls:
140x10x3 ultra wide

1 board Bench vs 103 lbs of chains, no spot or handoff for all except last set PR:
238x3 slow and paused
328x1 paused
378x1 paused
398x1 paused
418x1 paused
438x1 paused *PR* wraps/no sleeves
448x1 paused *PR* wraps/no sleeves, handoff

WOOOOOOO! Stoked on this, surprised how smooth final PR moved.

2 board CG bench, TnG:
277x6
297x5
277x6
225x5

DB rolling tris on bench:
30’sX8
40’sX8
45’sX8,5

Db upright rows:
30’sX12
35’sX12
40’sX12

Db lateral raises:
20’sX10
17.5’sX10
15’sX10

Db concentration curl:
40x12 per arm
30x12
20x12
Click to expand...
Noice!
 
W8D1

Camber bar GM’s:
155x10 slow
245x5
335x5
385x5
425x5

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Belt squat + power bar vs red minis quaded, sumo deads (torture chamber):

+160 on belt+95 on bar+red minis quaded x5 reps x 2 sets

+160 belt + 125 bar + minis x 5 reps

+160 belt + 145 bar + minis x 5 reps

+180 belt + 185 bar + minis x 3

Reverse hyper, glute emphasis:
+70x15x3
 
W8D2

Straight bar bench w/ reverse blue strong bands, no spot for all:
315x5
405x5
495x1
517x1 sleeves/wraps
537x1x2 sleeves/wraps

CG bench:
277x8
247x8
227x4 slow

Tri cable pushdown:
100x8
120x8
140x8
150x8

30° incline seal row, power bar, snatch grip:
135x10
155x10
175x10x2

DB incline flys, alternate grip every set:
30’sX10x2
35’sX10x2

Front plate raise:
10,10,10

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W9D1

Sumo deads, Texas bar:
155x10 doh
265x2 doh
375x1 doh
441x1 hook
485x1 hook
531x1 hook, belt
542xfail


RDL:
265x10 doh
311x10x2 hook

30° chest support reverse grip row, power bar:
135x10
185x10
205x10

Reverse hyper:
+40x15,20,20,20

Standing cable crunch, straight legged:
130x10
140x10
150x10x3
 
Hyde said:
Not a bad pull for your T Rex arms! Gotta haul that 531 a country mile after all. Was that a PR still?
Click to expand...

Haha seriously! Twas the most I’ve ever pulled sumo yes, as I never really do pull sumo. I Still love the conventional savagery feelings 100x better than sumo, and I have more power than technique. I still think sumo speed deads after box squats are great for dynamic days tho and will continue with them for that purpose.
 
They’ll build your sumo over time as well working the technique that way frequently. All great sumo pullers still do some manner of heavy-ish conventional work in some fashion to keep the upper back strength. Then you combine technique with power when it’s time to prepare for contest.
 
W9D2
Sled work warms

Cable row NG:
140x10x2

Green face pulls:
10x2

Bench vs monster minis doubled and 103 lbs chain:
135x3
185x2
207x2
227x1
237x1
247x1 PR

BB JM press:
135x12x3

Chest support row, Swiss bar, widest grip:
125x12
175x12x2
125x12

Ball grip chain curls:
50ishx10x2 per arm

Db flat flys:
40’sX10x2
30’sX10x2

Seated one arm Db ohp:
50x10 per arm
55x10
60x10
 
I’m so proud of your documentation skillz here That’s around 450 at the top by my estimate!

Also, consider pushing those JM presses harder homie. I can do those numbers and am benching 80% of you - and your arms are much better leveraged for it! And if that goes up, watch your ME work rise too.
 
Hyde said:
I’m so proud of your documentation skillz here That’s around 450 at the top by my estimate!

Also, consider pushing those JM presses harder homie. I can do those numbers and am benching 80% of you - and your arms are much better leveraged for it! And if that goes up, watch your ME work rise too.
Click to expand...

Mad docu-skillz! 8 day unplanned “Deload” consisting of no heavy ass weights except my fork shoveling food was great. Threw myself to the wolves coming back full bore. My tris and tittays and lats were fried after benching against bands and chains. Got a lil lazy after that main lift lol. It’s been a minute since I got real heavy with JM’s. I’ve been neglecting them
 
W10D1
Low box squat, camber bar +110 lbs of chains:
155x5
245x3
335x1
355x1
375x1
385x1

RDL:
155x8
265x8
375x8 doh
375x8 hook

30° incline seal row, power bar, snatch grip:
155x8
185x8
205x8
225x8

Reverse hyper:
+50x12
+100x12
+120x12
+140x12

Farewell 2019. Annihilation cometh with 2020
 
W10D2

Chest support row, power bar:
135x15

Monster face pulls:
15x2

45° Close grip incline bench, power bar:
45x10
137x5 paused
227x5 paused
247x1 paused
267x1x3 paused

Standing OHP, power bar:
137x8
157x6
137x8

Db Williams ext:
50’sX12
55’sX12
60’sX10

Chest supported row, power bar, alternate grip each set:
227x8
187x8x3

Db strict lat raise:
20’sX10X2
22.5’sX10x2

Db alt hammer curls:
40’sX20x2
30’sX20
 
Nice work and HNY!
 
W10D3

SSB speed box squats vs purple lights, 60
Sec rest:
160x5 warms
252x5x5

Speed 8” block pulls (conventional) vs red minis quad’d, standing on 2” mat, Texas bar, DOH, 90 sec rest between sets:
135x3
225x3
275x3x8

45° Back extensions holding 25 lb plate:
12x3 sets

Green banded seated hammy curls, paused:
10x4

Reverse hyper:
+50x15x3

Hanging abs:
20,15,15
 
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