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SkRaw85 Training Log

2/13
W1A
Prehab

Plate halos:
45x20 reps (10 each direction)

Lateral plate raises held out by grips:
10’sX20

Bottoms up KB press:
30x10x2 sets per arm

Light band rear delt flys:
20x2 sets per arm

DB alternating hammer curls:
40’sX30x2 sets

Z press, powerbar:
115x10x3 sets

Monster mini triceps press downs:
100x2 sets

Inverted rows vs avg band:
10x5 sets

Stir the pot:
2 mins total
 
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So essentially I will be running a 3 day upper body schedule, 4th day of isolated leg work and such will be incorporated after my initial 2 week assessment to see what day I want to plug it in.

Day A (Monday)- Prehab. High rep band work, active recovery, very light barbell work (if any).
Day B (Wednesday)- Raw heavy bench and triceps work. Slightly conjugate in the approach I will be alternating specialty bars, angles, accommodating resistance, et al. Much more focus on close grip work these days.
Day C (Saturday or Sunday)- Equipped bench day. This will be done in bench band and bench shirt. Ultimately this will become a heavy day once geared technique is properly learned. For the time being it will be technique focused and beefing up the CNS to handle these loads.

Day 4 Legs will become primarily single leg isolated movements, reverse hyper, hyper trophy and RNT drills to keep legs trained for when able to fully come back to dead’s and squat. But for now, bench is the primary driver and goal.
 
Wednesday will for sure be heavy upper back work. Mondays I intend to utilize bands/high reps for upper.

It’s going to be a lot of adjusting as I grow past the learning curve. I’m sure these first few months on saturdays with gear will be hell as I have zero experience with gear and I will be fighting against myself more than the bar/material as I learn how to finally use it harmoniously. I see a ton of (eventually unnecessary) energy expenditure just in this regard.

It’s going to suck but it’s gonna be damn fun at the same time

Always open to thoughts and opinions. This is experimental at this point. Gonna see what I can get away with.
 
I’m doing it. I’m getting a space heater for the garage lol. I’ve always bundled up but this morning it’s sub zero and I’m thinking that lifting maximally and overloaded in these conditions with a cold body is a great way to blow tendons off my body. I don’t want no part of that $hit!!!! It’s ok guys, you can call me a puzzy, I did myself as well 🤣
 
Being a puzzy would be not going out there at all because it is cold. Buying a space heater just makes you intelligent.
 
MrKleen73 said:
Being a puzzy would be not going out there at all because it is cold. Buying a space heater just makes you intelligent.
Click to expand...
Yep, excuses are for puzzies…..Men find a way to overcome obstacles and keep going.
No disrespect for someone overcoming an injury, because that’s a different animal all together.
 
SkRaw85 said:
I’m doing it. I’m getting a space heater for the garage lol. I’ve always bundled up but this morning it’s sub zero and I’m thinking that lifting maximally and overloaded in these conditions with a cold body is a great way to blow tendons off my body. I don’t want no part of that $hit!!!! It’s ok guys, you can call me a puzzy, I did myself as well 🤣
Click to expand...
Get the heat flowing brother

You know I work out in the cold, done it for years but not sub zero. Funny I never really put any thought into just buying a space heater and had made some comments to the wife about it being in the teens from time to time. Nothing came about.

When the dogs come in at night when its cold she puts them in the garage.........with a big ass space heater she bought 🤷🏿‍♂️
 
BOSSMAN said:
Get the heat flowing brother

You know I work out in the cold, done it for years but not sub zero. Funny I never really put any thought into just buying a space heater and had made some comments to the wife about it being in the teens from time to time. Nothing came about.

When the dogs come in at night when its cold she puts them in the garage.........with a big ass space heater she bought 🤷🏿‍♂️
Click to expand...
Momma’s got to take care of the puppies.
 
BOSSMAN said:
When the dogs come in at night when its cold she puts them in the garage.........with a big ass space heater she bought 🤷🏿‍♂️
Click to expand...

Now we know where you rate !
 
BOSSMAN said:
Get the heat flowing brother

You know I work out in the cold, done it for years but not sub zero. Funny I never really put any thought into just buying a space heater and had made some comments to the wife about it being in the teens from time to time. Nothing came about.

When the dogs come in at night when its cold she puts them in the garage.........with a big ass space heater she bought 🤷🏿‍♂️
Click to expand...

Lmao! Sounds about right!
 
Ran the heater for a while, just went out to check temp, I’m gonna be living high on the hog this session! Possibly tshirt I’ll be back
 
2/15
W1B
Raw

Mini band warms:
PAs x 20
Facepulls x 15
Press downs x 50
Snatch x 10

Flat bench pin press lockouts, top 1/4 of movement (hole 19), bench bar, pinkies on rings:
55x10
225x8
405x3
505x5x3 sets

Weighted dips:
+90x10
+100x10x3 sets

Seal rows, wide reverse grip kaddilac bar:
155x10
185x10
205x10x2

KB bottoms up tomahawks:
30x15x2 sets per arm

DB french press:
95x10,15,15

Overhand grip EZ curls w/ 5 second eccentric:
100x5x2 sets
 
Nice session! 505 on lockouts... IMPRESSIVE!
 
SkRaw85 said:
Meh, after 3 months of slamming pins in the ass it’s almost a welcomed break lol. Just wish I would have known how I would not tolerate deca and I would have ran trest the entire time. Oh well.
Click to expand...

I’ve got like 4 vials of deca, ideally so I could use 100mg for 2 years straight if I wanted for connective tissue support, but there’s also this bizarre voice in the back of my head that occasionally says “drop your test and blast ‘em all” As if anyone in powerlifting is doing deca only cycles!!
 
Hyde said:
I’ve got like 4 vials of deca, ideally so I could use 100mg for 2 years straight if I wanted for connective tissue support, but there’s also this bizarre voice in the back of my head that occasionally says “drop your test and blast ‘em all” As if anyone in powerlifting is doing deca only cycles!!
Click to expand...

I just can’t see how anyone would choose deca over NPP. Just my opinion but damn. NPP sooooo much smoother and I noticed effects faster and harder. Oh, and zero sides from NPP
 
2/18
W1C
Geared

Mini band warms:
PAs x 20
Press downs x 40
Facepulls x 20

DB Flat bench loaded stretch:
40’sX 2 mins straight

Single ply widowmaker bench, bench bar, wraps:
55x10
515x1 approx 3 board
535x1x2 sets approx 2 board
505x1 approx 2 board
475x1x3 sets touch

Kaddilac curls, reverse CG:
135x10x3 sets

Kaddilac rolling tris:
135x10
175x3
Shut it down. Don’t like this bar for movement

EZ bar rolling tris:
120x10x2 sets

Seated trap bar shrugs:
185x20
295x20x2 sets

EZ lat pull downs vs green stubbies:
20x3 sets


Patience was the name of this session. Really focusing on slowing down all around. Unrack bar, pause and let it settle, re-brace, slow controlled descent, pulling down while also resisting, finding touch point, press up, hold, rack.

Took a little more time than I wanted but I found my perfect working weight for the next few weeks, 475-500. I burned a lot of gas to find this but now I know.
 
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SkRaw85 said:
I just can’t see how anyone would choose deca over NPP. Just my opinion but damn. NPP sooooo much smoother and I noticed effects faster and harder. Oh, and zero sides from NPP
Click to expand...

Well for Nandrolone only, it’s the difference between 4cc a week and 10cc, and for longterm joint therapy it’s only 0.4cc once a week with Deca and there aren’t as many sides from that at that dosage. It’s also often 40% the cost per mg (probably half once ester weight is factored). But for stacking as an anabolic, NPP is the smoother drug for sure.

Were you touching to a board, or do you mean you lowered to about that range in the air?

Get some choline man!
 
Hyde said:
Well for Nandrolone only, it’s the difference between 4cc a week and 10cc, and for longterm joint therapy it’s only 0.4cc once a week with Deca and there aren’t as many sides from that at that dosage. It’s also often 40% the cost per mg (probably half once ester weight is factored). But for stacking as an anabolic, NPP is the smoother drug for sure.

Were you touching to a board, or do you mean you lowered to about that range in the air?

Get some choline man!
Click to expand...

Yeah I guess that oil volume and cost would steer the decision.

No boards this session. Just free floating to approximate board height.

My alphaGPC was just delivered a few mins ago. A little late for today but next time I’ll load it up. What dosage were you recommending for alpha again?
 
600mg. You can take it daily if you desire, and you SHOULD take some now to help recover from brain fog, once you have gotten a meal in (you can take it empty stomach zero issue, it just can curb my appetite slightly sometimes).

Training days, take it preWO.

My wife is 2 weeks out from the Arnold. She has 150mg in her C4 preWO always, but we’ve added a 600mg cap daily now the final 3 weeks to support her neurology. She has reported having better days at work after training since adding it in.
 
SkRaw85 said:
Patience was the name of this session. Really focusing on slowing down all around. Unrack bar, pause and let it settle, re-brace, slow controlled descent, pulling down while also resisting, finding touch point, press up, hold, rack.

Took a little more time than I wanted but I found my perfect working weight for the next few weeks, 475-500. I burned a lot of gas to find this but now I know.
Click to expand...

This says it all right here….”found my perfect working weight, 475-500”. When you start getting into those kinds of weights, it’s good you’re slowing down with each step along the process to get that feel and not rushing through.
When I first injured my shoulder and tore my upper pec, over twenty years ago, I had just benched my max, which was 395 back then, and it felt so easy and I was excited to jump up to 405, that I rushed racking the bar before my spotter could give me a hand. The bar caught the hook on the left side and jerked down awkwardly and boom it all came crashing down, needless to say my spotter reacted too slow at the end. I just said that to say it really is so important to slow down and find that control, and then you can establish a good rhythm as your steadily increasing.
Sorry about that, just wanted to highlight the importance of that part of the workout, because not only does it help you establish going forward but it helps prevent injuries as you find your ideal groove. If my young impatient self 25 years ago would have worked out smarter, like this, I’m sure I could have prevented those injuries.
Obviously you already knew that SKRaw, but just wanted to highlight that in case some younger less experienced guys are following.
Very impressive weight.💪💪💪
 
SkRaw85 said:
I’m doing it. I’m getting a space heater for the garage lol. I’ve always bundled up but this morning it’s sub zero and I’m thinking that lifting maximally and overloaded in these conditions with a cold body is a great way to blow tendons off my body. I don’t want no part of that $hit!!!! It’s ok guys, you can call me a puzzy, I did myself as well
Click to expand...
There's a guy here on AM who I think lives in upstate NY but I can't remember his name that lifted in his backyard year around. I recall him shoveling snow to Oly lift and back squat in the 400s.

I was life F that dude. I'd probably pull a hammy at 95lbs in that weather wearing full snow boarding gear

I have never ever complained about lifting on a hot day.....
 
Dustin07 said:
There's a guy here on AM who I think lives in upstate NY but I can't remember his name that lifted in his backyard year around. I recall him shoveling snow to Oly lift and back squat in the 400s.

I was life F that dude. I'd probably pull a hammy at 95lbs in that weather wearing full snow boarding gear

I have never ever complained about lifting on a hot day.....
Click to expand...

Happy to complain about both the cold and heat personally
 
Lifting in my basement is nice it’s about 60 year round
 
Hyde said:
600mg. You can take it daily if you desire, and you SHOULD take some now to help recover from brain fog, once you have gotten a meal in (you can take it empty stomach zero issue, it just can curb my appetite slightly sometimes).

Training days, take it preWO.

My wife is 2 weeks out from the Arnold. She has 150mg in her C4 preWO always, but we’ve added a 600mg cap daily now the final 3 weeks to support her neurology. She has reported having better days at work after training since adding it in.
Click to expand...

Didn’t have time to get to the mailbox as I was rushed to work. I did compensate with 16oz of Red Bull tho. Healthy? Hell no. But it was a crazy presidents day weekend and I needed max stim.
 
gphagan1 said:
This says it all right here….”found my perfect working weight, 475-500”. When you start getting into those kinds of weights, it’s good you’re slowing down with each step along the process to get that feel and not rushing through.
When I first injured my shoulder and tore my upper pec, over twenty years ago, I had just benched my max, which was 395 back then, and it felt so easy and I was excited to jump up to 405, that I rushed racking the bar before my spotter could give me a hand. The bar caught the hook on the left side and jerked down awkwardly and boom it all came crashing down, needless to say my spotter reacted too slow at the end. I just said that to say it really is so important to slow down and find that control, and then you can establish a good rhythm as your steadily increasing.
Sorry about that, just wanted to highlight the importance of that part of the workout, because not only does it help you establish going forward but it helps prevent injuries as you find your ideal groove. If my young impatient self 25 years ago would have worked out smarter, like this, I’m sure I could have prevented those injuries.
Obviously you already knew that SKRaw, but just wanted to highlight that in case some younger less experienced guys are following.
Very impressive weight.
Click to expand...

I probably would be going about it differently if I were my younger self lol. Although I was a bit more “invincible” back then I always managed to come close to breaking myself off more than once. I chalk it up to dumb luck but you only get so many of those lol.

Thanks for the kind words! I’m really looking forward to this new venture
 
Dustin07 said:
There's a guy here on AM who I think lives in upstate NY but I can't remember his name that lifted in his backyard year around. I recall him shoveling snow to Oly lift and back squat in the 400s.

I was life F that dude. I'd probably pull a hammy at 95lbs in that weather wearing full snow boarding gear

I have never ever complained about lifting on a hot day.....
Click to expand...

That’s dedication. And a great warmup really!

I usually just dump cold water on my head periodically on hot days.
 
Dustin07 said:
How do your wrists/forearms handle moving that much weight?
Click to expand...

Honestly they feel fine. I’ve always had a decent grip and forearm build so that helps. I also wrap my wrists super tight to where it leaves red marks the rest of the day.

I’m sure after doing this months on end I’ll be applying some new rehab methods. Cold wraps, scraping, et al.
 
2/21
W2A
Prehab

Plate raise to overhead:
45x10x3 sets

Monster mini band lying X-extensions:
35,35,35

Light band rear delt fly:
20x3 sets per arm

DUR:
30x10x4 sets

Inverted rows vs blue strong band:
10x4 sets

Light band hammer curls:
35,35,35,35

Stir the potty, feet on bench, what did the stirring?:
2 mins total

Had a super busy work weekend full speed ahead. Twas good tho and now I can start catching up on people’s logs and I need to start a log on apex D3 because I’m really digging this TD vitamin d3.
 
SkRaw85 said:
Honestly they feel fine. I’ve always had a decent grip and forearm build so that helps. I also wrap my wrists super tight to where it leaves red marks the rest of the day.

I’m sure after doing this months on end I’ll be applying some new rehab methods. Cold wraps, scraping, et al.
Click to expand...

That's awesome. the first few times with the slingshot (pressing a solid 200lbs less than you lol) I felt my forearms getting worked in a completely new way, but I never really got that again once they got used to it. Now it's just much closer to normal bench experience, except cooler cause more wheels lol
 
Dustin07 said:
That's awesome. the first few times with the slingshot (pressing a solid 200lbs less than you lol) I felt my forearms getting worked in a completely new way, but I never really got that again once they got used to it. Now it's just much closer to normal bench experience, except cooler cause more wheels lol
Click to expand...

Microfractures calcify and come back stronger!

This is why I’ve upped the D3 quite a bit recently. Help with this whole skeletal system overhaul madness at 37.75 years young.
 
37.75 😅😅😅😅 bwahahahaha

I remember when I was a lil whippersnapper counting his age in decimals. But now that I'm 40 we don't do that anymore.
 
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