SkRaw85 Training Log

[SkRaw85]

I’m so jelly of your hookgrip game! Nice work

My hook is kind of unorthodox but it works for me. Took forever to find it but when you do it’s a game changer. There is no hesitation pre pull and confidence kills! You’ll find your perfect setup soon and then pull 700 hook like a boss

 

[SkRaw85]

Looking thick and beefy SkRaw! Got the barbend going on and everything!
I feel weak now.

Thank you brother! Pandemic got me eating proper and timely lol. Every time I scope your log I feel like a beached whale! Then I go and order Crumbl cookies out of anxiety. But my god, they are amazing!

 

[Matthersby]

Thank you brother! Pandemic got me eating proper and timely lol. Every time I scope your log I feel like a beached whale! Then I go and order Crumbl cookies out of anxiety. But my god, they are amazing!
View attachment 193898

Daym those look so good. I’ve been deprived this last month. I look forward all day to my two scoops of almond butter drizzled with Fiber Yum(which just fcking got discontinued!) and my isolate creamsicle shake. I’m dying for something good, a rice crispy treat would make me tear up I bet.

 

[SkRaw85]

Daym those look so good. I’ve been deprived this last month. I look forward all day to my two scoops of almond butter drizzled with Fiber Yum(which just fcking got discontinued!) and my isolate creamsicle shake. I’m dying for something good, a rice crispy treat would make me tear up I bet.

I admire your discipline. The results of that speak volumes in your progress the past few months and it shows! Crumbl cookies just opened a few weeks ago in my hood, it’s trouble man. Don’t eat them, not even once.

 

[Hyde]

Daym those look so good. I’ve been deprived this last month. I look forward all day to my two scoops of almond butter drizzled with Fiber Yum(which just fcking got discontinued!) and my isolate creamsicle shake. I’m dying for something good, a rice crispy treat would make me tear up I bet.

I’m bulking right now again and have had a large rice krispy bar before most training sessions this week. Normally when always eating things don’t taste as good...but the Krispy is always legit.

 

[SkRaw85]

W4D2
Cardio

Mini pull apart:
20x3

Db single arm oh extend:
20x20 per arm, front
20x20 side

One arm flat Db press:
40x30 per arm

DB Floor press:
40’sX30x2 sets

Db shrugs not drugs:
40’sX50x3 sets

Db Ahrens press:
40’sX20

DB OHP:
40’sX30

Db standing rear delt flys:
40’sX10

Alt Hammer curls:
40’sX30,24,18,18,16

 

[SkRaw85]

W5D1
Deads

Pendlay rows:
155x10x2

DL w/red minis forward:
155x10

Conventional dead, TDL bar, beltless:
265x3 doh
375x3 doh
420x3 doh
441x3 hook
485x3x3 straps

Down/speed sets, figure 8’s, 2 min rest max:
390x3x3

 

[SkRaw85]

W5D2
ME upper

Mini pull aparts:
20x2

Mini press downs:
20x2

Mini face pulls:
20

Duffalo bench, all reps paused, Jesus is my spotter:
165x5
232x5
275x2
319x2
341x1 sleeves on from here
363x1
374x1
385x1x2 PR
396x1 PR

KB tricep tomahawk:
18x8 per arm
26x8 per arm
35x8 per arm
26x8 per arm

Seal rows, power bar:
155x10
205x10x2 sets
155x10

30° incline db fly, palms forward:
30’sX10
40’sX10x2 sets

 

[Hyde]

Jesus was with you today! Yeah buddy!!!

 

[SkRaw85]

Jesus was with you today! Yeah buddy!!!

Bench was groovin yesterday. RPE non existent, almost.

 

[SkRaw85]

Deload

Mini pull aparts x 20

Mini face pulls x 20

Decline bench:
45x10
135x3 paused
225x3 paused
315x3 paused
335x3x3 paused
315x3 paused

Ez skull crushers:
80x10
100x10
110x10x2

45° incline chest support row:
90x10 paused
135x10
180x10
225x5 slow

Flat bench one arm Db press:
100x7 per side
90x7
80x7
70x7

Kneel cable crunch:
135x20
195x13,10,6

Alt Db hammer curls:
60’sX20
50’sX16
40’sX12

 

[Hyde]

So is your gym open again?

 

[SkRaw85]

So is your gym open again?

Not my main gym, yet. Today I went to Golds for the first time in forever. It was actually nice and quiet lol.

 

[SkRaw85]

W6D1
Deads

Conventional, stiff bar, beltless:
225x3
315x3
405x2
455x1 hook
475x1 straps
495x1 straps
510x2 straps

Down/speed sets, beltless, 2 min rest, straps:
420x3x3

 

[Hyde]

Beltless still feeling pretty good around 500?

 

[SkRaw85]

Beltless still feeling pretty good around 500?

They are actually. It’s nice finally being able to thicken up the waist and back proper. Beltless builds for sure.

 

[SkRaw85]

W6D2
ME upper/bro day

Mini pull aparts:
20x2

Face pulls:
10x2

Db tomahawk:
20x20 per side

Incline bench:
45x10
135x5 slow and paused
185x5 slow, paused
225x3 paused
275x2 paused
295x1x2 paused

Seated Db ohp, no back support:
70’sX7
75’sX7
80’sX7
70’sX5

DB French press:
90x10,7 slow
80x10x2

Kneeling Cable crunch:
150x30 oblique
180x10x2 slow

Db alt hammer curls:
40’sX26
35’sX20
30’sX16

Mini tri pressdowns:
60x2

 

[Hyde]

Have you ever listened to Devil Driver? If not you might really like them. They’re one of my favorites when I need to take it to the limit.

Hold Back the Day, Pray for Villains, Desperate Times are some favorites if you wanna check them out. I dug the Amon song so figured you may like this.

 

[SkRaw85]

Have you ever listened to Devil Driver? If not you might really like them. They’re one of my favorites when I need to take it to the limit.

Hold Back the Day, Pray for Villains, Desperate Times are some favorites if you wanna check them out. I dug the Amon song so figured you may like this.

Yezzir! One of my favorite shows was them, Soilwork, Killswitch and lamb of god in Denver back when I was a young thang. I’ll check out these others you mentioned.

 

[SkRaw85]

W6D3
DE lower

Pendlay rows:
155x10

2.5” deficit con speed dead vs red minis, 1 min rest max:
155x5
245x3x10

Transformer bar devils horns GM’s, paused:
95x10
135x7x3

Seated red mini hammy curls:
50x4

 

[SkRaw85]

W7D1
Blood flow upper

Mini pullaparts x 20

CG Flat bench, paused:
45x10
135x10 paused
185x10 paused
225x5x2 paused

Db hex press, total weight listed:
120x10
140x10
160x10
180x8
175x10

Single arm KB tomahawks:
18x15 per arm
25x15
25x12
18x18 slow

Kneel cable crunch:
150x20,15
180x10

Ez bar preacher curl:
25x10
45x10
65x10
45x10

 

[SkRaw85]

W7D2
Deads
90% x 2
75% x 3x3 (120 sec rest)

155 vs forward minis x 10

Pendlay rows:
155x10

Conventional dead, Texas DL bar, beltless:
265x3
375x2 doh
425x1 doh
475x1 hook
485x1 hook
507x1 hook
529x1 hook
541x2 straps

Down/speed sets, beltless, hookgrip, 2 min rest between sets:
450x3x3

Threw on straps for my top sets and wish I hadn’t. I’m basically at the point where straps feel weird and I pull smoother hookgrip. I have no complaints about my “problem”.

 

[Hyde]

Straps are always way harder for me on conventional. They fix the grip but mess with my bracing/body position/initial drive off the floor.

Looking strong!

 

[Matthersby]

Have you ever listened to Devil Driver? If not you might really like them. They’re one of my favorites when I need to take it to the limit.

Hold Back the Day, Pray for Villains, Desperate Times are some favorites if you wanna check them out. I dug the Amon song so figured you may like this.

DD has a couple songs I absolutely freaking love!
And if either of you guys dig Amon’s sound, Deceiver of the Gods is one of their albums that I really feel anyone that digs metal would enjoy a lot. I always go back to that one.

 

[SkRaw85]

Straps are always way harder for me on conventional. They fix the grip but mess with my bracing/body position/initial drive off the floor.

Looking strong!

Agree 100%. There is something about that skin to bar connection...
It elevates to a do or die position, sending cns to the max. I adore that feeling. As soon as I roll back and pull slack I feel the bar roll into the skin fold of the thumb and just know, it’s time for bidness. I’ve fiddled with a few different strap options. I do not like figure 8’s for max pulls. I do not like the sheik Velcro padded straps and I have gone back to my basic old azz ripped straps that I have had for years. But even now those feel unfamiliar. My drive was to achieve a 600 lb hookgrip this go round and by god I intend to succeed come hell or hell. Deads are feeling buttery and my mindset is in kill mode.

 

[SkRaw85]

DD has a couple songs I absolutely freaking love!
And if either of you guys dig Amon’s sound, Deceiver of the Gods is one of their albums that I really feel anyone that digs metal would enjoy a lot. I always go back to that one.

Downloading now.

 

[SkRaw85]

W7D3
Accessorize

Reverse hyper body weight:
20x3 sets

30° incline chest support row:
90x10
135x10
180x10
225x5x2

Db seated lateral raise:
10x20x2 sets

Db ahrens press:
40’sX10x2 sets

Seated rear delt db flys:
15’sX10
20’sX10x2 sets

One arm Db flat press:
90x10 per arm
80x10
70x10

Db flat Williams ext:
40’sX10
35’sX10
30’sX10

Seated Db hammer curls:
30’sX20,15,8

 

[Swanson52]

In. Strong work.

 

[SkRaw85]

W8D1

Change plate strict raise:
10’sX20 lateral
10’sX20 front

Standing strict OHP:
45x10
95x10
135x10
155x5
175x4
155x4
135x8,5
45x10

Ez bar dirty thirties:
50x2 sets
60x2 sets

DB French press:
70x20,15,15

Flat Db press:
70’sX10
90’sX10

 

[SkRaw85]

W8D2
Deads
PR city

Warms:
Con dead 155 vs red forward minis. Hop band around knees. 10 reps

Pendlay rows:
155x10

Conventional dead, Texas DL bar, beltless:
265x3 doh
375x1 doh
425x1 hook
445x1 hook
485x1 hook
535x1 hook
557x1 hook *PR (16 lbs)
570x1 hook almost 2 but hitched second rep so not counting as double. Came back and hit another single though. *PR (29 lbs)

Down sets, conventional, beltless, 2 min rest betwixt sets, DOH:
425x3x3

FAHK. YES.

 

[Hyde]

I could never hang onto any hitch with my hookgrip!

 

[SkRaw85]

I could never hang onto any hitch with my hookgrip!

You need only believe!

 

[SkRaw85]

W8D3

Mini pressdowns x 30
Mini face pulls x 15
Mini pull aparts x 15
Pipe bends and presses

Flat bench, paused:
135x5 CG
225x5 CG
225+90 lbs chain X 8
275+90 chains X 5,3,3
225+90 chains X 3x3

BB JM press, sloooow tempo pump:
135x10x2

KB tomahawk:
18x20 per side
18x15
18x10

Front plate raise:
10x3 sets

Db alt hammer curls:
50’sX16
40’sX16

 

[Hyde]

When I trained with Matt Wenning, that was how he did JM Presses - strict and for bodybuilding. I asked him why he kept his wrists straight, since JM did them bent so he could use more weight. He said because it targets the tricep better with less - and I benched more than JM

 

[SkRaw85]

When I trained with Matt Wenning, that was how he did JM Presses - strict and for bodybuilding. I asked him why he kept his wrists straight, since JM did them bent so he could use more weight. He said because it targets the tricep better with less - and I benched more than JM

Can’t mess with that answer!

 

[SkRaw85]

Intermission
Bro day

Mini band warms:
Pull aparts x 20
Face pulls x 20
Pressdowns x 20

Pipe bends flat x 10

Flat bench:
45x10
135x10 CG paused
225x5 paused comp grip
315x3 paused
335x2 paused
315x4x2 tng, 60 sec rest between sets

45° chest support row, NG:
135x15
180x10
225x6,5,4

Db hex press w/ skull crushers SS:
160x10
190x10
200x8

Ez skull crushers, super setting hex presses:
70x10x3

45° incline alt hammer curls:
40’sX20,16,14

Kneel cable crunch:
195x20
195x30 sec static hold
195x10

DB front raise:
30’sX20x2

 

[Hyde]

What do you mean by “intermission”? Looks like some quality work to me.

Is your upper body work being structured at all, similar to your deadlift-specific lower body programming?

 

[SkRaw85]

What do you mean by “intermission”? Looks like some quality work to me.

Is your upper body work being structured at all, similar to your deadlift-specific lower body programming?

This week was hectic and sporadic in regards to work. My CNS was taxed and in no condition to deadlift heavy this week, hence, “intermission” lol. I have put upper on the back burner for now, as historically, it is my fastest and easiest to progress. Intensity is down and volume is up. I’m planning on some dynamic dead work Monday to compensate for this shite week and then back to heavy bizness as usual Thursday or Friday. 2 weeks left on this dead specific then I have some proper programming lined up (prescribed by someone who knows and has results to prove). It will be the first time in my life I have paid for programming, so I won’t be logging complete workouts here, just main lifts.

 

[SkRaw85]

W9D1
DE lower

Deads vs forward red minis:
135x10

RDL:
225x8

Speed deads vs red minis, stiff bar, DOH, 60 sec max rest:
315x2x9

Mini seated hammy curls:
60x2

KB Russian hockey deadlifts:
40x10
55x10
70x10

 

[Hyde]

What was the verdict on the Ruski hockey kb deadz??

 

[jswain34]

What was the verdict on the Ruski hockey kb deadz??

Also interested. Especially given the fact he used 3x the weight I did lol.

 

[SkRaw85]

What was the verdict on the Ruski hockey kb deadz??

Also interested. Especially given the fact he used 3x the weight I did lol.

Those are great on the obliques! I definitely feel some crossover from kneel cable oblique crunches and these. These feel better though. Somewhat strange at the bottom being in the “dog crapping” position but, easy does it.

 

[SkRaw85]

W9D1
Bench maintenance

Mini pull aparts x 20 x 2
Mini pressdowns x 20 x 2
Mini face pulls (above head) x 20

Floor press, power bar, paused, super deluxe raw:
135x10
225x5
315x3
365x2
405x1
425x1
405x1

45° Incline Williams ext:
40’sX8
50’sX8
60’sX8
65’sX8

Db alt hammer curls:
30’sX30,20

Seat strict Db rear delt fly:
20’sX10x3

Saving juice for tomorrow deads. Today was going to be sled work but a class was using them. When in doubt, bench out. Jedi Mind Tricks for the hype.

 

[Hyde]

Pretty good beats

 

[SkRaw85]

Pretty good beats

Gets the blood flowin for sure.

 

[Swanson52]

Strong ass pressing.

 

[SkRaw85]

Strong ass pressing.

Thanks. Seems to be my only strong point lol.

 

[SkRaw85]

W9D2
Deads

Pendlay rows:
155x10

Dead vs forward minis:
155x10

Conventional deads, Texas DL bar:
265x3 doh
375x1 doh
425x1 doh
485x1 hook
535x1 hook, belt
555x1 hook, belt
585xfail hook, belt
Hook callous ripped, bar whipped, grip slipped, lost it. Sumbitch
Pondered strapping up for redemption but I fought that slip up too long and burned way too much gas. Should have just released but I’m stubborn and dumb. Take a big F today.

Down sets, straps, 2 min rest:
420x3x2 sets

 

[SkRaw85]

Pisses me off cuz it was 90% complete too. Some days you’re the dog, today I was the hydrant.

 

[Hyde]

Pisses me off cuz it was 90% complete too. Some days you’re the dog, today I was the hydrant.

Better to get pissed off than pissed on! Don’t sweat it. Honestly that’s like a scratch compared to how mine always ripped; you will be able to heal way faster at least. It’s coming soon enough!