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SkRaw85 Training Log

SkRaw85 said:
Debilitating back pumps put an end to this workout way too early. Going to buy more taurine and eat some nanas and roll around on accumobility balls.
Click to expand...
Add some magnesium in there as well...
 
W15D4
DE upper

Speed Floor press, alt grip each set, 30 sec rest:
135x3
225x3x9

Standing BB OHP:
135x8x3 sets

Chest support 45° row:
135x12 snatch
135x12 bench width
135x12 CG

KB tri extend:
18x12 per side
25x12
18x12

Flat straight arm DB flys:
40’sX12x2
30’sX12

Front plate raise:
10x2

Note to self, don’t go to a commercial gym on a Saturday. Ever.
 
RDL:
135x10
225x10

Stretches and drills

2” deficit sumo dead vs red minis, no knurling stiffy:
235x3
315x2
365x1 hook
385x1 straps
405x1 straps
425x1 straps
445x1 straps
455x1 straps
465x1 straps
475x1 straps
485x1 strap (535 at top)
All sets beltless.
Lots of diesel left in the tank, but form got a little sketchy on last set so left it at this. Sumo is not my jam...yet.
Might purchase some shin guards as every DL session I bleed everywhere. I don’t want sub q novel corona with lime virus. Plus people look at me weird. I guess you could say things are getting serious.

DB SLDL:
125’sX5x4 Heaviest dbs available here :(

Chest supported snatch grip BB row:
45°:
135x10
Flat:
225x8x2
185x8

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You dont need shinguards...just get some deadlift socks from cerberus, SBD, or wherever else lol. Hell, even a cheep pair of softball/baseball socks from the local sporting goods store will suffice.
 
jswain34 said:
You dont need shinguards...just get some deadlift socks from cerberus, SBD, or wherever else lol. Hell, even a cheep pair of softball/baseball socks from the local sporting goods store will suffice.
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This, I originally got shin guards thinking that would be awesome but no... it wasn't. Messed with my set up and was very uncomfortable pressing into the bottom of my feet once the weight was in my hands. I got some long baseball/softball sock and some a pair of compression socks and both worked very well.
 
The Cerberus ones are pretty good if you were ordering from them for some reason. I would get a couple pairs of whatever you go with because they all still wear and tear over time.
 
jswain34 said:
You dont need shinguards...just get some deadlift socks from cerberus, SBD, or wherever else lol. Hell, even a cheep pair of softball/baseball socks from the local sporting goods store will suffice.
Click to expand...

MrKleen73 said:
This, I originally got shin guards thinking that would be awesome but no... it wasn't. Messed with my set up and was very uncomfortable pressing into the bottom of my feet once the weight was in my hands. I got some long baseball/softball sock and some a pair of compression socks and both worked very well.
Click to expand...

Hyde said:
The Cerberus ones are pretty good if you were ordering from them for some reason. I would get a couple pairs of whatever you go with because they all still wear and tear over time.
Click to expand...

I was thinking socks buuut, those new bearfoot athletics protectors duffin just put out look like a winning ticket. They are like gaiters and look durable. Same cost as 2-3 pairs of socks but I can tear em off once done and all sweaty/hot. That’s my thinking anyways.
 
SkRaw85 said:
I was thinking socks buuut, those new bearfoot athletics protectors duffin just put out look like a winning ticket. They are like gaiters and look durable. Same cost as 2-3 pairs of socks but I can tear em off once done and all sweaty/hot. That’s my thinking anyways.
Click to expand...

Oh yeah those did look cool. I wouldn’t mind trying his shoes out either
 
W17D2
ME upper

45° Chest support rows:
135x20

Mini face pulls:
20

Pipe bends/lat activation

CG paused incline bench:
135x3
225x3
275x1
295x1
315x1
325x1
*paused incline CG PR*

2 board flat press:
245x6
265x6
275x6

Standing DB upright rows:
40’sX8
45’sX8
50’sX8
55’sX8

Standing single arm DB press:
50x10 per arm
60x10 per arm
65x10 per arm

Seated strict DB lat raise:
30’sX8 palms forward
25’sX8 palms forward
20’sX8 palms down

DB alternating hammer curls:
50’sX20 (10 per arm)
45’sX20
40’sX20

Plate side bend:
20 per side x 3 sets
 
SkRaw85 said:
W17D2
ME upper

45° Chest support rows:
135x20

Mini face pulls:
20

Pipe bends/lat activation

CG paused incline bench:
135x3
225x3
275x1
295x1
315x1
325x1
*paused incline CG PR*

2 board flat press:
245x6
265x6
275x6

Standing DB upright rows:
40’sX8
45’sX8
50’sX8
55’sX8

Standing single arm DB press:
50x10 per arm
60x10 per arm
65x10 per arm

Seated strict DB lat raise:
30’sX8 palms forward
25’sX8 palms forward
20’sX8 palms down

DB alternating hammer curls:
50’sX20 (10 per arm)
45’sX20
40’sX20

Plate side bend:
20 per side x 3 sets
Click to expand...
Sheet 325 incline, noice!
 
Just ordered some goods from Cerberus, thanks Hyde! Went with some socks, chalk, and elite figure 8 straps as my regular straps are literally hanging on by a thread and about to take a dump. Might go with the bearfoot protectors when I order those shoes, but not in the funding right now.
Taking today as a rest/refeed day. Tomorrow I am thinking of a GPP day in place of dynamic lower as I want to wait to get my socks in before pulling speed deads and bleeding everywhere as I tear scabs off and catch some infection or corona virus. Farmer carries out the wazoo tomorrow. I need some grip work anyways since I’ve been dealing with these non knurled bars.
New gym should be operational in about two weeks if all goes right. I am soooo ready to get back to my regularly scheduled program.
 
Thanks for giving them a shot! We don’t make anything from it, but they’ve been good to us and I have found a lot of their equipment to be very strong from a support perspective. Their red traditional straps are also very good, and my preference if pulling with straps. Wife however always goes Figure 8s - she even has different sizes for bar or axle!

When you fish your hand through the second loop, you then pull your hand inside towards your feet to lock the loop down tight. So the center of the strap sits under the bar outside of where your hand will be gripping the bar. If the size you got is too big for your wrist, Ken is excellent about size returns. My wife and I use the same size straps FYI, even though my hands are bigger - it’s wrist size that matters.

Also, not sure if you have anything else to carry, but Clint Darden did a cool thing on his GPP sessions where he would set an EMOM timer on his phone app and every time it goes off he would carry an odd object 50ft. Not super heavy, just get him moving for 15-20 minutes.
 
GPP

Trap bar farmer carry, 60 yards per set:
135x1
225x2
315x1
No knurling or chalk to be found anywhere
335x2 straps

30 yard walk with BB held in Front squat position, take 3 steps, stop and one rep of OHP, rinse and repeat, these are painfully delightful:
135x30 yards X 4
Holy pumps, humbled

Seated purple banded hammy curls:
25,16,16,16

Half kneel pallof press, low cable:
50x12 per side
70x12
90x12
110x12

Smoked.
 
Hyde said:
Thanks for giving them a shot! We don’t make anything from it, but they’ve been good to us and I have found a lot of their equipment to be very strong from a support perspective. Their red traditional straps are also very good, and my preference if pulling with straps. Wife however always goes Figure 8s - she even has different sizes for bar or axle!

When you fish your hand through the second loop, you then pull your hand inside towards your feet to lock the loop down tight. So the center of the strap sits under the bar outside of where your hand will be gripping the bar. If the size you got is too big for your wrist, Ken is excellent about size returns. My wife and I use the same size straps FYI, even though my hands are bigger - it’s wrist size that matters.

Also, not sure if you have anything else to carry, but Clint Darden did a cool thing on his GPP sessions where he would set an EMOM timer on his phone app and every time it goes off he would carry an odd object 50ft. Not super heavy, just get him moving for 15-20 minutes.
Click to expand...

I’ve never used figure 8’s, always just regular lifting straps. They look much more effective and a faster setup, which I like. Decided to go with the elite figure 8’s which have all different sizes. Measured my wrists at 8.25”, the large size ones are 8.1” so I should be dead on! Had a nice GPP sesh today, the walking OHP was kickin my ass by the 4th set but I went into grind mode and got it done. Stole that exercise from Burley Hawk. When I finally get my hands back on some knurling, oh man, it’s gonna be a good day!
 
BOSSMAN said:
What's on the menu for refeed??
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An entire food truck lol. Pretty much grazed constantly all morning/early afternoon. At about 5 pm, I made a 1.6 lb boneless ribeye, 1/3 jar sauerkraut, and 2 slices of Irish soda bread. 80:20 protein shake 30 mins after this meal.
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Then it was on again. Made a nice huevos rancheros with 2 eggs, ate some more soda bread, and finished with some Girl Scout cookies. Don’t judge me
 
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W17D4
DE upper

Monster pull apart x 20
Monster face pulls x20
Monster tri press down x20

Speed bench vs monster minis doubled, vary grip, 30 sec rest:
45x3x3
155x3x9

DB hex press:
50’sX20
70’sX20

Rope tri push downs:
70x8
100x8
120x8
135x8

Flat Db Williams ext:
40’sX8
50’sX8x3

NG pullups:
10,8,4,4

Standing row, ez bar:
50x10
60x10
70x10x2

45° Incline Db hammer curls:
40’sX10x3

Butcher sled iron cross:
60 yards
+90x60 yards X 3
Thanks @Sean1332
Great blood pump finisher
 
I’m going to achieve a 500 lb raw bench in the next two months using only two 40 lb dumbbells with fat gripz and a bucket of agates.
Ask me how!
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Frequency, volume, and increased tempo of reps ought to keep some beef on the bone! Especially if you can find somewhere to do chins and dips pinching those dbs between your legs.
 
Been offline for a while. Logging in the hills, eating proper, spending time with fam, still lifting. I haven’t been logging workouts here (or anywhere) but still plugging away. Weight is at 220. Down a few lbs but still moving decent weight. Anyways, I have much to catch up on here in the next few days.
 
April 2
ME upper

Main lift was wide grip Swiss bar bench for a 1rm, 373 was highest success lift, had a fail at 386 which could have been a new pr.
Tons of accessory work this session.
 
April 6
ME lower
Camber bar GM’s
45x10
155x10
245x5
335x3
355x3
405x3
425x3
445x3x3 sets

Camber bar narrow stance below parallel box squats:
265x5x3 sets

DB box step ups:
+60x20
+70x20
+100x20

Purple banded hammy curls, seated:
20x3 sets

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Nice work!!!
 
xR1pp3Rx said:
that bar tho…!!!! fek yes
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The transformer bar is probably the coolest bar ever ngl. It gets real fun when you position it in the “not recommended” settings (overhead like bull horns) and do a squat or good morning. Wobbly as all hell and challenging.
 
April 9
ME upper

Monster lats, pull apart, pressdowns and other warms

Bench vs monster minis doubled:
155x3 paused
245x1 paused
295x1 paused
317x1 paused
335x1 paused *pandemic PR*
No liftoff, wraps or sleeves, puckered my butthole a little with bar roll at the wrist but I came out on top. No luck needed.

OH kettlebell tri extensions:
26x10x8 (4 sets per side)

Db 30° incline flys, palms forward:
30’sX8
35’sX8
40’sX8x2

Db Williams ext:
45’sX8
50’sX8x3
 
April 10
DE lower

Camber bar speed box squats vs purple light bands choked, 1”below parallel, 30 sec max rest:
245x2x9 sets

2” deficit speed deads vs red minis quad’d to rack, 60 sec max rest, doh:
155x3
245x2x9

Hanging abs:
20,20,20

Seated purple banded hammy curls:
20,15,10
 
April 13
ME lower

Monster pulls parts:
20x2 sets

Pendlay rows:
155x10

2.5” deficit deads:
265x5 paused, doh
375x3 doh
425x3 hook
465x2 hook
515x1 hook
535x1 hook, belt

Green banded lat pulldowns:
10x3

KB croc rows:
80x15x2
80x10x4
 
April 14
ME upper

Mini pulls parts:
20x3

Mini push downs:
20x3

Db are wrestlers:
15x20 per arm

DB lat raise:
10x20x3

Cable lat pull down:
80x20

Db ohp:
50’sX8

Standing BB OHP, pinky on ring:
155x3
205x1
227x1 belt
205x1,1,1 belt

Cable tri push down:
80x20,10,10

Swiss bar Seal rows vs red mini band,wide grip:
150x10
200x10,8,7

Dips, body weight, tricep focused:
20,20,13

Sumo standing cable crunch:
80x20
124x10x2

Seated/bent Db rear delt flys, straight arm:
20’sX10
25’sX10
30’sX6

DB alt hammer curls:
50’sX20x2
50’sX13
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Those rows look killer
 
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