SkRaw85 Training Log

SkRaw85 said:
Those band shirts seem to be a touchy subject for the diehard geared lifters. I believe some feds allow and some don’t? Dave Hoff is not impressed 🤣

My only real hesitation is the way I train solo and geared lifting really needs a consistent crew. Unless a guy is a complete sociopath. Probably snag a mad dog slingshot in a few weeks and see how that goes.
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What does it feel like to bench in a sling shot? I was reading this from Mark Bell's:



  • Level 3 tension: allows you to press 10-15% more weight than your max and provides moderate assistance in pressing movements
  • Provides assistance with bench press, dips, and pushups
  • Reinforces proper bench press form and alleviates shoulder pain by taking tension away from your shoulders and not letting your elbows flare
  • Helps train your CNS to maintain power under maximal loads without the wear and tear
  • Great for both volume and maximal loading on bench press
  • Best used with loads of 125 kg/275 lbs and up

So is it not useful for someone like me who's working sets are still mid 200s? Should I only wear it on those singles at 275+?

I can see how the form correction could be great for someone like my boy who is 13 and is just now learning basic bench. but he's not benching 200 yet so I mean... useless then?
 
SkRaw85 said:
Those band shirts seem to be a touchy subject for the diehard geared lifters. I believe some feds allow and some don’t? Dave Hoff is not impressed 🤣

My only real hesitation is the way I train solo and geared lifting really needs a consistent crew. Unless a guy is a complete sociopath. Probably snag a mad dog slingshot in a few weeks and see how that goes.
Click to expand...

I think if you want to compete full power in multiply it sounds like it’s not a thing - you need to find a fed that has the unlimited bench only. Idk what feds that would be.

I also decided I have no interest in ever competing full power in multiply - the standard for squats is just a joke. I mean it’s fair, it’s even, you can generally judge one lifter’s squat against another, but it’s high & it’s always been high, and I have a standard I compete to and it’s crease of hips below top of knee, the way it’s written in every manual for 50 years.

I would only be interested in bench-only. I’m not built for it, but the training is more fun and you cannot deny when someone touches their chest or doesn’t. So the band shirts are as interesting to me as traditional multiply.

I would be interested in single-ply if it ever regains a little popularity here like it is in Europe, but man closed-back shirts absolutely suck to get into.

Dustin07 said:
What does it feel like to bench in a sling shot? I was reading this from Mark Bell's:



  • Level 3 tension: allows you to press 10-15% more weight than your max and provides moderate assistance in pressing movements
  • Provides assistance with bench press, dips, and pushups
  • Reinforces proper bench press form and alleviates shoulder pain by taking tension away from your shoulders and not letting your elbows flare
  • Helps train your CNS to maintain power under maximal loads without the wear and tear
  • Great for both volume and maximal loading on bench press
  • Best used with loads of 125 kg/275 lbs and up

So is it not useful for someone like me who's working sets are still mid 200s? Should I only wear it on those singles at 275+?

I can see how the form correction could be great for someone like my boy who is 13 and is just now learning basic bench. but he's not benching 200 yet so I mean... useless then?
Click to expand...

Get the blue one for him. The blue reactive is great for anyone honestly, gives a good dynamic pop and reinforces good technique & to keep the bar speed high on descent. After that, skip red and go to a yellow. If a lifter isn’t in the high 300s raw, they aren’t ready to optimally use the black slingshot. The guys I trained with that used that were 4 plate benchers.
 
Hyde said:
Get the blue one for him. The blue reactive is great for anyone honestly, gives a good dynamic pop and reinforces good technique & to keep the bar speed high on descent. After that, skip red and go to a yellow. If a lifter isn’t in the high 300s raw, they aren’t ready to optimally use the black slingshot. The guys I trained with that used that were 4 plate benchers.
Click to expand...

I've seen the slingshot for years but never took it seriously and wrote it off as a gym gimmick. Looking at it again, it looks like it would work similar to having your bands reversed, helping you in the bottom position and leaving you at full weight in the top/lockout position.. is that how it works with that overload help? I definitely like it for form development for the boy, but I could see pounding out extra reps at 225 being fun.
 
Dustin07 said:
I've seen the slingshot for years but never took it seriously and wrote it off as a gym gimmick. Looking at it again, it looks like it would work similar to having your bands reversed, helping you in the bottom position and leaving you at full weight in the top/lockout position.. is that how it works with that overload help? I definitely like it for form development for the boy, but I could see pounding out extra reps at 225 being fun.
Click to expand...

You’ve got the exact idea. It’s a good tool, folds up each in any gym bag & anyone can just pull it on and it works, very intuitive.
 
Dustin07 said:
I've seen the slingshot for years but never took it seriously and wrote it off as a gym gimmick. Looking at it again, it looks like it would work similar to having your bands reversed, helping you in the bottom position and leaving you at full weight in the top/lockout position.. is that how it works with that overload help? I definitely like it for form development for the boy, but I could see pounding out extra reps at 225 being fun.
Click to expand...
Yeah that pretty much covers it, but it puts your elbows in a better position as well which you do not get from a reverse band set up. @Hyde mentioned a different brand also if you don't want to give your money to Mark Bell.
 
MrKleen73 said:
Yeah that pretty much covers it, but it puts your elbows in a better position as well which you do not get from a reverse band set up. @Hyde mentioned a different brand also if you don't want to give your money to Mark Bell.
Click to expand...

Invictus Powerlifting has a great product called the Phoenix. Their Kraken would be more like a step up over the black Maddawg slingshot.
 
Hyde said:
You’ve got the exact idea. It’s a good tool, folds up each in any gym bag & anyone can just pull it on and it works, very intuitive.
Click to expand...
MrKleen73 said:
Yeah that pretty much covers it, but it puts your elbows in a better position as well which you do not get from a reverse band set up. @Hyde mentioned a different brand also if you don't want to give your money to Mark Bell.
Click to expand...

Right on. My buddy here at work said he's been wanting to try it too. I'll grab one and if it is too large for my boy but looks beneficial I'll grab a smaller one for him later. he's down 15lbs since he started wrestling so I need to put some size back on him.
 
Dustin07 said:
What does it feel like to bench in a sling shot? I was reading this from Mark Bell's:



  • Level 3 tension: allows you to press 10-15% more weight than your max and provides moderate assistance in pressing movements
  • Provides assistance with bench press, dips, and pushups
  • Reinforces proper bench press form and alleviates shoulder pain by taking tension away from your shoulders and not letting your elbows flare
  • Helps train your CNS to maintain power under maximal loads without the wear and tear
  • Great for both volume and maximal loading on bench press
  • Best used with loads of 125 kg/275 lbs and up

So is it not useful for someone like me who's working sets are still mid 200s? Should I only wear it on those singles at 275+?

I can see how the form correction could be great for someone like my boy who is 13 and is just now learning basic bench. but he's not benching 200 yet so I mean... useless then?
Click to expand...

They are sweet, as others have stated. I really like it for prefatigued overload burnout sets at the end of a bench session. It also really helps keep everything tight and locked in throughout the session. If you’re ever feeling beat up going in to a bench day, another great reason to have options.
 
Hyde said:
I think if you want to compete full power in multiply it sounds like it’s not a thing - you need to find a fed that has the unlimited bench only. Idk what feds that would be.

I also decided I have no interest in ever competing full power in multiply - the standard for squats is just a joke. I mean it’s fair, it’s even, you can generally judge one lifter’s squat against another, but it’s high & it’s always been high, and I have a standard I compete to and it’s crease of hips below top of knee, the way it’s written in every manual for 50 years.

I would only be interested in bench-only. I’m not built for it, but the training is more fun and you cannot deny when someone touches their chest or doesn’t. So the band shirts are as interesting to me as traditional multiply.

I would be interested in single-ply if it ever regains a little popularity here like it is in Europe, but man closed-back shirts absolutely suck to get into.



Get the blue one for him. The blue reactive is great for anyone honestly, gives a good dynamic pop and reinforces good technique & to keep the bar speed high on descent. After that, skip red and go to a yellow. If a lifter isn’t in the high 300s raw, they aren’t ready to optimally use the black slingshot. The guys I trained with that used that were 4 plate benchers.
Click to expand...

Yeah man, multiply squats just look horrendous to me as well. Geared benching really is the only cool looking thing to me in that realm.
 
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Halibut cheeks, pacific oysters, 2 lbs king crab and Chilean sea bass for date night #2
 
SkRaw85 said:
They are sweet, as others have stated. I really like it for prefatigued overload burnout sets at the end of a bench session. It also really helps keep everything tight and locked in throughout the session. If you’re ever feeling beat up going in to a bench day, another great reason to have options.
Click to expand...

I'm ridiculously pumped to give it a try, already got notification that mine shipped but probably won't arrive until after my trip next week.

SkRaw85 said:
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Halibut cheeks, pacific oysters, 2 lbs king crab and Chilean sea bass for date night #2
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damn dude, looks like a traditional PNW feast right there.
 
MMMMMM! Looks like some of the action I had in NoLa, lots of creole seafood was had during my trip!
 
Dustin07 said:
Right on. My buddy here at work said he's been wanting to try it too. I'll grab one and if it is too large for my boy but looks beneficial I'll grab a smaller one for him later. he's down 15lbs since he started wrestling so I need to put some size back on him.
Click to expand...
Interested to see how this treats you. The form part sounds perhaps worth it alone, and the shoulder saving aspect. If you do grab it and like it, post up a vid of you and your kid using it!
 
Segansational said:
Interested to see how this treats you. The form part sounds perhaps worth it alone, and the shoulder saving aspect. If you do grab it and like it, post up a vid of you and your kid using it!
Click to expand...

I definitely want to play with it, overloading could be a blast. in theory this thing would allow me to hit 300+lbs finally on bench. But yeah... my boy is 13 and has only benched probably 4 times in his life so anything that helps him learn form without excessive "dad coaching" would be great. I want him to get his elbows and shoulders under control before he gets much heavier on bench, but with machines he's already running the whole stack almost on things like leg extensions and curls, he's a lower body beast built for sqwatz
 
Dustin07 said:
I definitely want to play with it, overloading could be a blast. in theory this thing would allow me to hit 300+lbs finally on bench. But yeah... my boy is 13 and has only benched probably 4 times in his life so anything that helps him learn form without excessive "dad coaching" would be great. I want him to get his elbows and shoulders under control before he gets much heavier on bench, but with machines he's already running the whole stack almost on things like leg extensions and curls, he's a lower body beast built for sqwatz
Click to expand...
Have him use it with an empty bar at first so he gets used to pulling the bar down to his chest. This will help him engage the muscles in his back or at least become more aware of the need to.
 
MrKleen73 said:
Have him use it with an empty bar at first so he gets used to pulling the bar down to his chest. This will help him engage the muscles in his back or at least become more aware of the need to.
Click to expand...

Yeah this - he needs to learn to bench with his lats. If you don’t consider them a major component of energy storage and bar control while benching, you’re doomed to shoulder or pec issues.
 
Speaking of bench, benchblockz arrived today. Just in time for me to skip my vitamin shot and continue being a sick POS. Shame really, all that food I loaded the past few days, right down the drain I suppose.
 
SkRaw85 said:
Speaking of bench, benchblockz arrived today. Just in time for me to skip my vitamin shot and continue being a sick POS. Shame really, all that food I loaded the past few days, right down the drain I suppose.
Click to expand...

Eh, still gonna make you bigger. You’d be surprised how little you have to train if you eat a lot of food, take a lot of drugs, and train really hard when you do.
 
Merry Christmas!
 
12/28
W1D1
BW: 235

Mini band warms:
PAs x 20
Facepulls x 20
Tri press downs x 40
Snatch x 10

2 board bench press, paused, comp grip, powerbar:
135x5
225x5
315x3
355x1
375x1
395x1
405x1

20° incline DB press:
95’sX10x2 sets

Full boar slingshot bench:
405x1

Seal row, Kaddilac bar, reverse wide grip:
135x10
155x10x3 sets
175x10x2 sets

Weighted dips:
+90x10
+70x10x2 sets
+35x10
Bodyweight x 15

Fat grips DB alt hammer curls:
40’sX20x2 sets

Given the circumstances of the past 12 days I deem this session “acceptable”. Didn’t have the bench work volume I wanted as I do not have my full lung capacity back yet and still eliminating phlegm and junk, I was gassing way too quick.
Typically when beginning a conjugate cycle I like to start with floor press as it gives me the best translation to comp bench. But I would have gotten a bad read on it this week so went with the 2 board. Used the new benchblockz, seems solid so far. Doesn’t move once it’s on there.
Anyways, after my 12 day delay I was sick of wasting time so here we are
 
Short workout but I bet those hams are toasty!
 
1/2
W1D3
DE

Mini band warms:
PAs x 20
Press downs x 30
Facepulls x 20
Snatch x 10

Fat grip DB alt hammer curls:
40’sX20x2 sets

Speed bench vs monster-minis doubled, change grip every set (wide, comp, CG), 30 sec max rest between sets:
135x3x9 sets

Flat DB bench:
95’sX10x4 sets

Vgrip press downs vs avg band doubled:
15x3 sets

Rear delt DB strict flys:
15’sX15x2 sets

EZ bar upright rows:
100x15x3 sets

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@Hyde any experience with an F8 widowmaker? Or know anyone who has used one? Looks like a great way to learn the movement and tap in to multiply without breaking the bank on a $500 shirt.
 
SkRaw85 said:
@Hyde any experience with an F8 widowmaker? Or know anyone who has used one? Looks like a great way to learn the movement and tap in to multiply without breaking the bank on a $500 shirt.
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No but that’s awesome. I think I’m going to order one - I didn’t know these existed!

The F8 is the archetype band shirt that Mendelson and later everyone has been getting their hands on, and apparently Dave Hoff told AJ Roberts their bench bar is incredible (this is for guys doing band shirt comps going into the hardcore weights that a squat bar won’t take).

I should probably get a single-ply, because I’ve never benched more than 400 in my single-ply Invictus Phoenix and I don’t want to literally break my wrists, but damn the multiply is so cheap still

SkRaw85 said:
Deadlifts, they are easy right? Just get erect! 🤣
Click to expand...

Classic erection training
 
Hyde said:
No but that’s awesome. I think I’m going to order one - I didn’t know these existed!

The F8 is the archetype band shirt that Mendelson and later everyone has been getting their hands on, and apparently Dave Hoff told AJ Roberts their bench bar is incredible (this is for guys doing band shirt comps going into the hardcore weights that a squat bar won’t take).

I should probably get a single-ply, because I’ve never benched more than 400 in my single-ply Invictus Phoenix and I don’t want to literally break my wrists, but damn the multiply is so cheap still



Classic erection training
Click to expand...

Yeah man, I just stumbled across them the other night and it’s been on my mind since. $100 to check it out? Sold. Down the road I think switching bench training blocks between raw and geared will be a nice way to keep things warm and happy in the longevity game. 100% on the wodowmaker, if it does not create a widow and I enjoy the movement I’m investing in multiply.
 
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