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SkRaw85 Training Log

gphagan1 said:
Before long this is what a fist bump with SkRaw will be like…….
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Sweet 7 Pound Baby Jebus! Can you imagine getting hit by that meat club?!?!?!?!
 
MrKleen73 said:
Sweet 7 Pound Baby Jebus! Can you imagine getting hit by that meat club?!?!?!?!
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Yeah funny part is he’s an arm wrestler. Back in the 90s I arm wrestled in quite a few tournaments. I couldn’t imagine grabbing a paw like that and trying to hook him to get him down.
 
gphagan1 said:
Yeah funny part is he’s an arm wrestler. Back in the 90s I arm wrestled in quite a few tournaments. I couldn’t imagine grabbing a paw like that and trying to hook him to get him down.
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Be like Over the top? I can't even wrap around his thumb!
SkRaw85 said:
Look at that paw pump! Looks like he could turn coal to diamonds with his hands.
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Reminds me of CockKnocker from Jay and Silent bob Strike back!

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9/8
218 lbs

Banded hip walks x 40

Reverse hyper:
+45x20
+90x15
+110x10
+130x10
+145x10

GHD:
4

Transformer Front squat Bulgarian split squat:
135x10x2
 
9/12

Mini snatch x 10
Mini PA’s x 10
Mini pressdown x 30

Power bar paused incline bench:
45x10
115x10
135x10
145x9
135x4
115x6

Transformer reverse CG flat bench:
135x10,10,5

Rear delt flys:
15’sX10x3 sets

Bottoms up KB press:
30x10 (per arm) x 3 sets

V-grip Pressdowns vs 2X mini bands:
35,25,25
 
Good to see you Brother!
 
MrKleen73 said:
Good to see you Brother!
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Thanks! It’s definitely been a little while. I’ll be updating and going through everyone’s logs in the next few days. I took 4 days off from work because “fahk you that’s why” . Been a nonstop grind the past month.
 
Hey there, welcome!
 
9/13

Mini Facepulls x 20
Mini hammer curls x 50

Reverse hyper:
+45x20x2 sets

DB shrugs:
40’sX20
95’sX20x2 sets

Landmine Yates row:
90x10 per side
100x10
110x10
120x10
130x8

DB alt hammer curls:
40’sX20x3 sets
 
SkRaw85 said:
9/12

Mini snatch x 10
Mini PA’s x 10
Mini pressdown x 30
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I googled mini snatch and then my work internet police shut my computer down and escorted me to the door. What is this? like an empty barbell warm-up? I like to go through the full bergner warmup with an empty barbell before benching or pressing to get those shoulders warmed up personally.
 
Dustin07 said:
I googled mini snatch and then my work internet police shut my computer down and escorted me to the door. What is this? like an empty barbell warm-up? I like to go through the full bergner warmup with an empty barbell before benching or pressing to get those shoulders warmed up personally.
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lol he’s doing snatches with a miniband (like instead of a pvc pipe) for warmup and they think you’re searching for little person porn 🤣
 
SkRaw85 said:
Thanks gents! Good to get some blood flowing again. Time to work on myself again lol. Been a chaotic summer, but lucrative, a double edged sword. Time to start rebuilding numbers!
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Dog you’re like Tony Ramos. Show up to Westside, lift for a few months and get your raw bench back in the 400s, then disappear for a work project for months, then slip back into the gym like you never left
 
Dustin07 said:
I googled mini snatch and then my work internet police shut my computer down and escorted me to the door. What is this? like an empty barbell warm-up? I like to go through the full bergner warmup with an empty barbell before benching or pressing to get those shoulders warmed up personally.
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Like Hyde described, similar to using PVC pipe. I stand inside on the band and grab the opposite end with snatch grip. The. Proceed with movement. Really awesome to get activated for bench.
 
Hyde said:
Dog you’re like Tony Ramos. Show up to Westside, lift for a few months and get your raw bench back in the 400s, then disappear for a work project for months, then slip back into the gym like you never left
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Lol, muscle memory is my friend. Summer work schedule really takes over my life these pst few years tbh. I’d rather pin 19 Nors in winter anyways 🤣
 
SkRaw85 said:
Like Hyde described, similar to using PVC pipe. I stand inside on the band and grab the opposite end with snatch grip. The. Proceed with movement. Really awesome to get activated for bench.
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I like that. I still believe snatch is a great movement for shoulder health when done right.
I also believe it's a great way to destroy the shoulders when done wrong lol. So I don't really tell new lifters about my warm up routine lol
 
SkRaw85 said:
Lol, muscle memory is my friend. Summer work schedule really takes over my life these pst few years tbh. I’d rather pin 19 Nors in winter anyways 🤣
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Next year you could try something like hitting your Scout RH, push-ups & band pullaparts for 100 total reps each 3x a week in-season. Not a perfect solution, but I bet it would be significant, what you could maintain with that 15 minutes several days per week. Keep your GPP a bit higher while delaying some muscle loss, and probably feel better with the routine bloodflow.

Just a random idea for the busy man, no pressure or anything
 
9/15

Banded hip walks:
30

KB goblet squat:
30x10

Forward banded RNT deads:
155x10

Deads, Texas DL bar:
245x10 DOH
335x8 DOH
425x3 DOH

Reverse hyper:
+45x10x3 sets

Well, it’s safe to say I’ve got some serious work to do lol.
 
SkRaw85 said:
9/15

Banded hip walks:
30

KB goblet squat:
30x10

Forward banded RNT deads:
155x10

Deads, Texas DL bar:
245x10 DOH
335x8 DOH
425x3 DOH

Reverse hyper:
+45x10x3 sets

Well, it’s safe to say I’ve got some serious work to do lol.
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Muscle memory is your friend.😎
 
Dustin07 said:
I googled mini snatch and then my work internet police shut my computer down and escorted me to the door. What is this? like an empty barbell warm-up? I like to go through the full bergner warmup with an empty barbell before benching or pressing to get those shoulders warmed up personally.
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You’re on the register now bro lol
 
9/29

Mini band snatch x 10
Mini PA’s x 20
Mini press downs x 30
Mini Facepulls x 20

DB arm wrestlers:
15x15 per arm

20° wide grip incline bench, Kaddilac bar:
135x10
155x10
175x10
155x10
135x10

Trap bar shrugs:
170x20x3 sets

DUR:
10x2 sets

V grip press downs vs 2X minis:
60
 
Oh nice, I do like the design of those trap bars. I have the hex trap bar, which gets the job done for traps as well as hex bar deadlifts, but man if you walk by and catch one of the sides it can bust up your shin or knee.
 
gphagan1 said:
Oh nice, I do like the design of those trap bars. I have the hex trap bar, which gets the job done for traps as well as hex bar deadlifts, but man if you walk by and catch one of the sides it can bust up your shin or knee.
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Agreed. I’ve never used an open bar till now but I’m sold!
 
gphagan1 said:
Oh nice, I do like the design of those trap bars. I have the hex trap bar, which gets the job done for traps as well as hex bar deadlifts, but man if you walk by and catch one of the sides it can bust up your shin or knee.
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Amen to that!!!! I have the hex bar as well but it does not have the raised handles. I love to use it but would definitely rather have something open ended to walk into as well as make a few other exercises easier to do with it.

@SkRaw85 That bad boy has enough room for 3 more plates per side than mine from the looks of it. Jealous. Sometimes I like to load it with 25 plates and get some serious deficit deads but run out of room on my sleeves.
Are those handles offset enough to reach comfortably to the lower set without interference from the top handle? I am sure they are but it is hard to tell from the picture.
 
MrKleen73 said:
Amen to that!!!! I have the hex bar as well but it does not have the raised handles. I love to use it but would definitely rather have something open ended to walk into as well as make a few other exercises easier to do with it.

@SkRaw85 That bad boy has enough room for 3 more plates per side than mine from the looks of it. Jealous. Sometimes I like to load it with 25 plates and get some serious deficit deads but run out of room on my sleeves.
Are those handles offset enough to reach comfortably to the lower set without interference from the top handle? I am sure they are but it is hard to tell from the picture.
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No handle offset at all actually. They are directly in line with each other. You just flip the entire bar to use the high handles and vice versa for regular handles. The picture I posted has it sitting on the rockers which raise it off the floor for easy plate loading. They also allow you to flip it to either side with ease. Well thought out design.

I need to implement reverse shrugs with this thing. I can’t remember it was you or Rocket or HGP that turned me on to them. It’s been ages…..
 
9/30

Banded hip walks x 40

Reverse hyper:
+45x10
+90x10
+135x10x3

GHD, 45° partials slow:
5,5,5,5

EZ Overhand curls, 6 second negative:
50x10x2

DB alt hammer curls:
40’sX20

Stir the pot:
2 mins total
 
I am pretty sure that was me. When I found them I was so impressed with them I was singing praises all over the place.
 
I forgot about stir the pots and need to add some dedicated ab work back in. Looks like my life just got harder…
 
Hyde said:
I forgot about stir the pots and need to add some dedicated ab work back in. Looks like my life just got harder…
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Right they crush the abs but do so much for the entire core and shoulder stability too. It takes a lot of coordination to get good at these.
 
Decided to reward myself for all this work and no play I’ve been up to lately. Rogue RM-4 rack was purchased the other day. Should be here this week. Picked up the matador dip attachment for it as well because I miss dips after barbell touches the nips.

Work is just about over the chaotic summer grind and I am ready. Burnout is real and the fatigue was creeping hard. Planning to blast and conjugate in the next few weeks. Fighting off some lingering sinus/lung crud this past 8 days and want to get back to health for a few before diving in the juice.
 
SkRaw85 said:
Decided to reward myself for all this work and no play I’ve been up to lately. Rogue RM-4 rack was purchased the other day. Should be here this week. Picked up the matador dip attachment for it as well because I miss dips after barbell touches the nips.

Work is just about over the chaotic summer grind and I am ready. Burnout is real and the fatigue was creeping hard. Planning to blast and conjugate in the next few weeks. Fighting off some lingering sinus/lung crud this past 8 days and want to get back to health for a few before diving in the juice.
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I sense some Trest in your future. 😜
 
10/3
BW: 224

Banded hip walks x 30

Reverse hyper:
+45x10x2 sets
+90x10x2 sets

DB BSS:
80x10 per side

Open Trap bar BSS:
150x10x2 sets per side

Hi-handle trap bar deads:
150x10
260x10x2 sets

GHD:
5,5
 
What dose are you able to run SD at, and for how long? I tried running at 20mg daily once and stopped on day 10 due to brown urine and feeling like hell. I can pulse it or run it at 10mg for a little bit but 20 put a hurting on me.
 
MrKleen73 said:
What dose are you able to run SD at, and for how long? I tried running at 20mg daily once and stopped on day 10 due to brown urine and feeling like hell. I can pulse it or run it at 10mg for a little bit but 20 put a hurting on me.
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Last run was alongside trest. I ran it 20mg per day for 4 weeks. No way I could have gone longer than that lol. I’ve pondered the idea of pulsing it as well. I respond well to this method. And if any compound should be pulsed, this is definitely one
 
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