SkRaw85 Training Log

Ive seen them on Rusin’s IG before and always meant to do them. Thanks for the reminder. I think he has an article titled “Harder, not longer: planks that is” where he talks about them.
 
I’ll be taking a break from all social media for a while. I need revivalism. Will post big spam of all workouts upon return. Stay frosty!
 
W5D4

Mini band warms/pipe bends

CG duffalo bench:
165x3
275x3
299x6x6

Seated (no back support) KB bottoms up press:
35’sX8x3 sets

Bench grip BB upright row:
155x10
245x10
225x10x3 sets

Inverted ring rows:
Bodyweight x 8
+25lbsX8x4 sets
 
W6D1

18” box jump + 50lbs x 10

Hip band walks x 20 per side

RNT banded deads, 155x10

Paused conventional dead, 2 sec pause at knee, beltless, 4 min max rest:
265x3 doh
375x3 doh
425x5x4 sets Straps

45° Incline bench, 2 min rest:
135x8
225x8
205x8
185x8

2 sec paused hi bar squat, 3 min rest, belted:
155x5
265x4
335x4 belt
355x4 belt
368x4 belt

Cable tricep pressdowns, 1 min max rest:
140x15
130x15
120x15
110x15
100x15
 
W6D2

Straight bar bench, 2 min rest:
45x5
155x5
265x5
348x6x6 Sleeves/wraps

Duffalo squat:
165x4
275x4
365x9x2 Belt/wraps

Weighted dips:
+62lbs x8x5 sets

Upright cable row:
120x10x3
140x10x3
 
W6D3

Hi bar squat:
45x10
155x10
265x5
355x3 belt
375x7x4 sets belt/wraps

KB RFE SS:
+100x8 per leg
+124x8x2 sets per leg

Seated duffalo GM’s:
277x6
297x6x2 sets

Prone plate drag:
20x4 sets
 
Schedule got a little jacked this week, working 3 diff jobs no days off and all different hours of the day. Dropped a ton of water weight but still strongish so I’ll take it. No rest for the wicked they say.
 
SkRaw85 said:
Schedule got a little jacked this week, working 3 diff jobs no days off and all different hours of the day. Dropped a ton of water weight but still strongish so I’ll take it. No rest for the wicked they say.
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3 different jobs? Mama mia!
 
W6D4

CG duffalo bench, organically raw:
55x10
165x6
275x6
310x6x6

Single arm KB Z press:
62x8x3 sets per arm

Bench grip upright row:
225x10x2 sets
205x10x3 sets

Inverted ring row:
+35x6x6 sets
 
W7D1

RNT banded deads:
155x10

Hip band walks:
20x2 sets per side

18” box jump +50lbs:
10

Paused deadlift (2 sec at knee):
265x4
375x4 doh
445x4x2 sets Strapped/beltless
445x4x2 sets Strapped/belt

2 sec paused hi bar squat:
155x3
265x3
375x3x3 Belt

45° incline bench:
155x6
225x6x2 sets
205x6x2 sets

Cable tri pressdowns:
120x15x3 sets
100x15x2 sets
 
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Yesssss! Just got my bearfoot athletics ursus in. Missed the initial sale in November and due to “da flu” and other mishaps they were just restocked last week. Stoked.
 
SkRaw85 said:
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Yesssss! Just got my bearfoot athletics ursus in. Missed the initial sale in November and due to “da flu” and other mishaps they were just restocked last week. Stoked.
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Look at dat wide boi toe box! You slide them things on your puppies yet?


Hyde said:
Best review those for us! I almost ordered them the first batch
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Same...and yahhh - gonna need a review.
 
W7D2
Running off 3 hrs sleep. Pretty fucked, missed some reps and not happy with today’s performance

Straight bar bench:
155x3
265x3
335x2
357x5x2
357x4x4 was supposed to be 5 reps for all working sets

Hi bar squat:
155x5
265x5
387x7 belt
387x5 belt

Weighted dips:
+70 lbs x7x6 sets

Pull-ups amrap 6 mins, clean reps:
33
Weakkkkk
 
Hyde said:
Best review those for us! I almost ordered them the first batch
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jswain34 said:
Look at dat wide boi toe box! You slide them things on your puppies yet?




Same...and yahhh - gonna need a review.
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Can do! Might throw up a thread when I get a lil time but for now I’ll post here sporadically.

I’ll be honest, I bought this pair as my daily drivers/work shoes. I have been training in socks for the past month anyhoo, so no rush there. I wanted to make sure the size, fit and construction was solid before I buy another pair (or two more), which after 2 days I am already planning on doing! Construction seems quite rugged and well sown together. I’ll post updates and pics of this current pair as the weeks pass to see how they are holding up.

So this first pair is going to be extremely torture tested, 12 hrs a day unrelenting. I am already in love with these and my feet don’t ache after a shift. I have noticed a significant “tripod foot” focus when I walk now. These just feel right, how a foot should operate. Truly minimalist and so lightweight, the wide ass toe box is the moneymaker. It actually let’s your toes spread and grip the ground. There is a good chance I am going to throw away all conventional shoes at this point and stock up on these bad boys. Foot atrophy is real and these are the cure when you can’t cruise around barefoot in public. Seriously, buy a pair or two.
 
SkRaw85 said:
Can do! Might throw up a thread when I get a lil time but for now I’ll post here sporadically.

I’ll be honest, I bought this pair as my daily drivers/work shoes. I have been training in socks for the past month anyhoo, so no rush there. I wanted to make sure the size, fit and construction was solid before I buy another pair (or two more), which after 2 days I am already planning on doing! Construction seems quite rugged and well sown together. I’ll post updates and pics of this current pair as the weeks pass to see how they are holding up.

So this first pair is going to be extremely torture tested, 12 hrs a day unrelenting. I am already in love with these and my feet don’t ache after a shift. I have noticed a significant “tripod foot” focus when I walk now. These just feel right, how a foot should operate. Truly minimalist and so lightweight, the wide ass toe box is the moneymaker. It actually let’s your toes spread and grip the ground. There is a good chance I am going to throw away all conventional shoes at this point and stock up on these bad boys. Foot atrophy is real and these are the cure when you can’t cruise around barefoot in public. Seriously, buy a pair or two.
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Well, now I gotta spend more money and act casual when my wife is like you bought ANOTHER pair of lifting shoes and still don’t have ANY shoes to go out??

I legit wear flip flops everywhere, and dress shoes for work or nicer occasions. I have zero tennis shoes currently besides some Adidas purebounce that were too tight while bulking so became my stained grass-mowing shoes, but now I’m skinnier and they’re becoming my moving event shoes because they have sick shock absorption during carries
 
Yo and that session was still a lot of quality ass work, for real. Gym is where you build, and it’s about consistency more than great days!
 
Hyde said:
Well, now I gotta spend more money and act casual when my wife is like you bought ANOTHER pair of lifting shoes and still don’t have ANY shoes to go out??

I legit wear flip flops everywhere, and dress shoes for work or nicer occasions. I have zero tennis shoes currently besides some Adidas purebounce that were too tight while bulking so became my stained grass-mowing shoes, but now I’m skinnier and they’re becoming my moving event shoes because they have sick shock absorption during carries
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After you buy ursus you won’t be able to wear any other “normal” shoes. I put on a pair of vans yesterday to take my dog long boarding and my feet were jacked after that. You have been warned
 
W8D1

RNT banded deads:
155x10

Hip band walks x 20

Con deads, Texas DL bar, all beltless except for top singles:
265x3 doh
375x2 doh
485x2 straps
557x2 straps *PR*
577x1 straps *PR*
588x1 straps/belt *PR*
600x1 straps/belt *PR* (years in the making)

Hi bar squat:
45x5
155x5
265x5
341x7x2 sets belt

30° incline bench, straight bar:
45x5
155x4
245x4x3 sets
 
Congrats on that PR!!!!
 
Has to feel good seeing some results from all of your hard work. Congrats man.
 
That’s incredible!! Here I am getting excited about my less than half! Excellent work really! Sorry I haven’t been in here much!
 
Yes! That’s a magic barrier...I still remember when I got mine, the energy.

600lbs isn’t really a light weight to anyone. Even an elite strength athlete needs to hold their breath and execute that with intent to avoid injury. You can’t just pick it up like a sock.

Congratulations, and good luck for what is yet to come!
 
Thanks all! I’ve been wanting this for so long. It wasn’t even planned yesterday lol. I was supposed to work up to a 2rm. Everything was pulling easy so coach said keep going. This is definitely another milestone. Gotta keep moving forward.
 
I remember breaking 600, it was my first and only meet so far. I was so stoked and with the nose torque and adrenaline from the show I had another 20-30lbs in me it felt like. Hitting that flipped a mental switch for me but then I immediately hurt my shoulder right after and it has been consistent varied injuries ever since. Hoping I can get back up to that once healthy. Just have to train specifically to get healthy first.
 
MrKleen73 said:
I remember breaking 600, it was my first and only meet so far. I was so stoked and with the nose torque and adrenaline from the show I had another 20-30lbs in me it felt like. Hitting that flipped a mental switch for me but then I immediately hurt my shoulder right after and it has been consistent varied injuries ever since. Hoping I can get back up to that once healthy. Just have to train specifically to get healthy first.
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dapack said:
Congrats on the PR!!!
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Thanks gents!
 
W8D2

NG pull-up:
5x4 sets

Hi bar squat:
45x10
155x5
265x5
386x5x5

Green band RNT bench row:
10x2 sets

Bench, straight bar:
155x5
265x3
335x2
375x2
Moved fast and easy, more in the tank but racing against the clock. RPE 8

Floor press:
155x5
265x8x5 sets
 
W8D3

Hi bar squat:
45x10
155x5
265x3
375x2
441x2 belt
465x2 belt
441x2x2 sets belt

RDL:
155x5
265x10x4 sets

RFE SS:
+124x10x3 sets per leg

Cope planks:
5x3 sets per leg
 
Been a crazy past 7 days. Had to evacuate the in laws from their house due to the Cameron peak fire that’s been raging. Can’t wait to see the dumbass who started this. I’ve been burning the candle at both ends lately. Weight is down to 222 but still strong-ish. I’ll update more when I have some time. Be safe all.
 
What's good @SkRaw85, same boat here. Just checkin; in. About to come back to shed some fluff from my PCT turned into family+house repair saga part deux.. waiting for 'new old guy' injuries to subside lol

Does anyone know if the app is decent, or just stick to this site bookmarked on my phones' browser. I like the new site overall, but miss when the app worked well too.
 
He commented on my IG post the other day so I at least can confirm he is alive. I remember a while back be talked about wanting a social media break so i imagine he probably said no AM for a bit.
 
G’day all, its been quite the ride. Took a lil break from all media for a while, still training hard. Weight dropped down to 218 but strength remains soooo... a better wilks?

Lost our mountain cottage in the fire. All that remains is a fucking roof and fireplace in the dirt. So that’s cool. Very fitting for 2020. Meh, **** it, more fuel for the fire (no pun intended). I’ll get back to logging sessions again and catch up on all the chitty chats in the coming days. Hope everyone is healthy and well!

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Weight will be regained, and like you said better strength for your weightclass. Sorry to hear about your cottage brother. I am glad you sound healthy at least and to see you here!
 
wish i was near by to help ya rebuild my brotha. if you need any construction consultation i have 35 yrs exp. in the homebuilding field. General contracted for 13yrs before we moved to WA during the great recession of 08. hopefully you had some insurance on the joint so you can rebuild with out footing the entire bill~
 
Hyde said:
Weight will be regained, and like you said better strength for your weightclass. Sorry to hear about your cottage brother. I am glad you sound healthy at least and to see you here!
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xR1pp3Rx said:
wish i was near by to help ya rebuild my brotha. if you need any construction consultation i have 35 yrs exp. in the homebuilding field. General contracted for 13yrs before we moved to WA during the great recession of 08. hopefully you had some insurance on the joint so you can rebuild with out footing the entire bill~
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BennyMagoo79 said:
Sorry to read about your cottage mate! Glad to hear you are still at it though!!!
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Thanks fellas, just the way the cards fell this year I suppose. I’d love to meet the one responsible for starting this for a proper fire safety lesson...We shall see. Get a lil insurance and start anew in the meantime.
 
Mini band pull aparts x 40
Mini band facepulls x 30
Mini band pressdowns x 40
RNT green banded bench x 20

Duffalo bench:
165x10
275x5x5 sets (vary grip each set)
321x2

Standing BB OHP:
135x10x3 sets

Kneel cable crunch:
150x20x3

Alt DB hammer curl:
50’sX20x3 sets
 
Pendlay rows:
155x10
265x5

Con dead, Texas DL bar:
375x5 doh
445x5 hook
485x3 straps
535x1 straps, belt

Dead Speed sets, 2 min rest:
425x4x4 straps, beltless
 
NG DB press:
25’sX40x2

DB arm wrestlers:
20x10x4

BB JM press, slooooow tempo:
135x10x3 sets

Cable straight bar curls:
100x10x5

KB bottoms up tomahawk:
26x10x4

Db shrug:
50’sX40x1
 
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