SkRaw85 Training Log

Dustin07 said:
FML ahahaha almost exactly how I had pictured it
meanwhile dudes are like fist fighting over who GETS to pay the bill
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Natural providers just doing their thing!
 
Just unreal and her mental telepathy game was on point, or was that just her spotting technique.
 
We sent out the search party, but hopefully you’re still in a warm climate, because she’s a little underdressed for the north….
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Seriously though, I hope everything is alright.
 
Hope everything is alright and you are just busy with work again.
 
5/9
BW: 221

Mini band warms:
PAs x 20
Facepulls x 20
Press downs x 100
Snatch x 15

Kaddilac bench, reverse grip wide:
45x10
135x20
185x10
225x5x5 sets

DB alt hammer curls:
40’sX20x3 sets

Dips:
12,15,10

DB lateral raise:
15’sX15x2 sets

DB rear delt fly:
15’sX12x2 sets

Stir the pot:
1:30
 
Still here gents lol. Went on a crazy work bender for a few weeks. Finally got a day off and decided to shake the dust off. Felt good but damn I have some work to do. L5 feeling good thanks to big 3 so looking to pick up bars again. It’s been too long. I will be catching up on all logs, it might take a few to read through but I hate missing out
 
Welcome back Brother!
 
5/11

Leg press cable machine:
140x20
200 (full stack) x10x3 sets

Cable machine hammy curl:
140x20
170x10x4 sets

Cable machine leg extension:
140x10
155x10
170x10
185x10

Pec lactic acid is crazy from yesterday’s wide grip reverse session. It feels like the very first time lol
 
Dustin07 said:
Get it! glad your back is doing well man, looking forward to seeing some 500lb bench numbers next week
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Slowly but sorely! I intend to slow roll it the next week and get my sea legs back. Also have to rearrange my schedule as I will be hitting deads and squats as well (God willing). Thinking about staggering raw bench and geared bench every other week moving forward. Weekly was quite taxing on my CNS as I am not acclimated to that load…… yet
 
5/12

Reverse hyper:
+45x10
+90x10
+90x15
+135x15
+180x15

Landmine Meadows rows:
+90x20x2 sets per side

Reverse shrug trap bar:
60x20
110x20
130x20

Pull-ups:
8,6,5,4

DB Ahrens press:
40’sX10x2 sets

2X Mini band hammer curls:
50,35,25

Kneeling AVG banded crunches:
50,25,25

AVG band seated dual handle low row:
35,35,20

@MrKleen73 lent me the reverse shrug exercise many moons ago. Had to dig them out of the old gym bag. Glad I did! Slowly warming up my volleyball mooscles

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Yeah those bad boys are sweet! Give you upper traps for days, and lower for that matter, you have to stabilize that too. I need to put them back in if they don't hurt my shoulder.

Have me looking like Goldberg!

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SkRaw85 said:
5/12

Reverse hyper:
+45x10
+90x10
+90x15
+135x15
+180x15

Landmine Meadows rows:
+90x20x2 sets per side

Reverse shrug trap bar:
60x20
110x20
130x20

Pull-ups:
8,6,5,4

DB Ahrens press:
40’sX10x2 sets

2X Mini band hammer curls:
50,35,25

Kneeling AVG banded crunches:
50,25,25

AVG band seated dual handle low row:
35,35,20

@MrKleen73 lent me the reverse shrug exercise many moons ago. Had to dig them out of the old gym bag. Glad I did! Slowly warming up my volleyball mooscles

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Good to see you back man!!
 
5/15

Mini band hip walks:
20x2 sets

18” box DB step ups:
+80x10 per leg

GHD back extensions vs doubled mini band:
20

GHR:
Pre-squat x 10
Post-RDL x 6,6,6

Duffalo squats, 2 sec pause in hole:
55x10
145x5
235x5
285x5x2 sets

RDL, slow tempo:
155x15x3 sets

First time with a bar on my back in a loooooong time. Squats felt decent, surprised I got more than 5 reps total on GHR lol, and I am honestly at a loss on how to approach deads. Just getting in to dead position while getting RDLs off floor was painful on L5. Zero load, just positioning was not comfortable. I guess all I can do is beef up all surrounding muscles and see what happens. Severely disappointed to say the least. I am going to take this frustration to the burning trash pile next bench session. 🤬
 
SkRaw85 said:
Just getting in to dead position while getting RDLs off floor was painful on L5. Zero load, just positioning was not comfortable. I guess all I can do is beef up all surrounding muscles and see what happens. Severely disappointed to say the least.
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What if you take the bar from a high position, like knee height / empty bar and just did higher rep RDLs slowly working your way lower with massive emphasis on glute squeeze like you're doing it for your onlyfans subscribers?

I know your injury isn't identical to mine but when I tore that ligament we were doing like 5 x 20reps at 95lbs for RDLs and that's when all the sudden my back started feeling again. so then I started just doing really high rack pulls. like really high, probably around knee cap level. But all the sudden I could rack pull 385 even though I couldn't pull 135 from the ground yet. I just progressively moved the rack position a little lower each time for a few weeks or months until I was pulling normal again
 
Dustin07 said:
What if you take the bar from a high position, like knee height / empty bar and just did higher rep RDLs slowly working your way lower with massive emphasis on glute squeeze like you're doing it for your onlyfans subscribers?

I know your injury isn't identical to mine but when I tore that ligament we were doing like 5 x 20reps at 95lbs for RDLs and that's when all the sudden my back started feeling again. so then I started just doing really high rack pulls. like really high, probably around knee cap level. But all the sudden I could rack pull 385 even though I couldn't pull 135 from the ground yet. I just progressively moved the rack position a little lower each time for a few weeks or months until I was pulling normal again
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Definitely not taking it from the floor for a while
I totally get what you’re saying though as far as using RDL for progression up to the weak link.

Just gotta beat everything around it into submission and it will eventually follow. At least in my mind this sounds good lol
 
If it hurts, do NOT do it. Just don’t. You are at ground zero. There is no rush, only opportunities ahead - you have to play smart. If you don’t, you won’t get to squat even, or exist comfortably.

The fact you could squat so much is awesome! That’s a big victory.

I think if you can take a barbell from the rack and do RDLs, and also build barbell or kb single-leg deadlifts IN A PAIN-FREE RANGE, that’s what you should do. Building bracing, balance, muscle activation & stimulation, showing the body what you are doing doesn’t hurt it will set the stage to progress ROM in time whenever it’s ready. Then eventually you can increase load.

Deadlift is one of the best lifts to not be able to train if you can do everything else, because you can pull a single deadlift at the right time when you absolutely have to with no specific warmup even. Like you can do some lunges, bodyweight GMs, a few distance jumps and just pull a max attempt at a meet if necessary. You can’t make a big squat or bench without lots of practice.
 
Hyde said:
If it hurts, do NOT do it. Just don’t. You are at ground zero. There is no rush, only opportunities ahead - you have to play smart. If you don’t, you won’t get to squat even, or exist comfortably.

The fact you could squat so much is awesome! That’s a big victory.

I think if you can take a barbell from the rack and do RDLs, and also build barbell or kb single-leg deadlifts IN A PAIN-FREE RANGE, that’s what you should do. Building bracing, balance, muscle activation & stimulation, showing the body what you are doing doesn’t hurt it will set the stage to progress ROM in time whenever it’s ready. Then eventually you can increase load.

Deadlift is one of the best lifts to not be able to train if you can do everything else, because you can pull a single deadlift at the right time when you absolutely have to with no specific warmup even. Like you can do some lunges, bodyweight GMs, a few distance jumps and just pull a max attempt at a meet if necessary. You can’t make a big squat or bench without lots of practice.
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Agreed. It’s from the floor and first 2” up. Otherwise RDLs we’re sting free. Coddling bench and squat for a while won’t be so bad.
It was just frustrating that positioning was painful and then a stupid little voice started to irk me. I was really looking forward to deads sooner than later.

Squat, Bench, Don’t. That’s the new program for a hot minute.

Always appreciate the valuable input man
 
is your pain like dead center middle of the back under the L5, or more radiating from that general area? above the belt or like right at the belt line? Pretty cool that it's only the most extreme lower portion that hurts, but also sounds more and more like my issue. xrays showed a bone spur on mine (burst disc as well) and one doc said that I needed surgery to shave the spur down cause it was irritating the nerve causing all the pain (it would at time go from that same L5 region, usually down the left side, sometimes to the foot). But............... never did get the surgery, did a lot of research on the psychology of back pain and let things go a more natural course. It was later when I visited a PT, and then a musculoskeletal specialist that they decided it was a torn ligament (but the burst disc and spur are still there lol) hasn't hurt in quite a few years now (circa 2017-18 ish?). I'm glad your other lifts are doing so well, I know how back pain can create stress in the head which I think can cycle back into more back pain so it's like an unending cycle
 
that said I still have a massive strength deficiency in my left foot. he had me lay on my back and curl my toes towards my face. he then put his hands on my toes and pulled my toes down while I'm trying to hold in place. my right side was very strong and he couldn't budge it. My left side had zero strength, he just moved it where he wanted.

and I had no idea until that moment that my left side was so weak!! it made sense though cause my squats usually drive through my right leg. like my left leg is just there for support, same with deads, my right leg usually does all the work and my left leg again is just balancing me lol. I have to really put a ton of thought into driving BOTH legs. pistol squats helped a lot to create more of a strength balance but it's still a mind game. that could be from my subconscious trying to protect my left side for 2 years without me really being aware....
 
When you say the first 2” of the pull, do you mean that if you don’t lower as far down it would be pain-free, or that regardless of where you reverse from you will feel pain the first couple inches?

If the former, just pull from a rack/block/limited ROM. Progress these higher volume and done with intense quality. Don’t train to exhaustion so that you never break down (progress but at a low RPE, essentially).

If the latter, obviously no loaded pulling is in order right now.
 
Dustin07 said:
is your pain like dead center middle of the back under the L5, or more radiating from that general area? above the belt or like right at the belt line? Pretty cool that it's only the most extreme lower portion that hurts, but also sounds more and more like my issue. xrays showed a bone spur on mine (burst disc as well) and one doc said that I needed surgery to shave the spur down cause it was irritating the nerve causing all the pain (it would at time go from that same L5 region, usually down the left side, sometimes to the foot). But............... never did get the surgery, did a lot of research on the psychology of back pain and let things go a more natural course. It was later when I visited a PT, and then a musculoskeletal specialist that they decided it was a torn ligament (but the burst disc and spur are still there lol) hasn't hurt in quite a few years now (circa 2017-18 ish?). I'm glad your other lifts are doing so well, I know how back pain can create stress in the head which I think can cycle back into more back pain so it's like an unending cycle
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Ith thpinal! Sorry I had to lol.
So a decade ago it was originally L5/left side sciatic nerve pain. My leg was essentially numb for a month and the other side of my body exhausted from compensating. Now it really just central on the disc, only shear force irritates it as I felt nothing wrong with a loaded bar on my back for squats. I beat it at its worst to come back and pull 600 lbs so I intend to baby this and come back to more than a 1 plate deadlift, eventually. Damn mind games were getting me today but I accept the road.
 
Dustin07 said:
that said I still have a massive strength deficiency in my left foot. he had me lay on my back and curl my toes towards my face. he then put his hands on my toes and pulled my toes down while I'm trying to hold in place. my right side was very strong and he couldn't budge it. My left side had zero strength, he just moved it where he wanted.

and I had no idea until that moment that my left side was so weak!! it made sense though cause my squats usually drive through my right leg. like my left leg is just there for support, same with deads, my right leg usually does all the work and my left leg again is just balancing me lol. I have to really put a ton of thought into driving BOTH legs. pistol squats helped a lot to create more of a strength balance but it's still a mind game. that could be from my subconscious trying to protect my left side for 2 years without me really being aware....
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That’s why I love isolating a leg with Bulgarians, single legs, et al. Haven’t done a pistol squat in years so I’m curious if I could even get one now lol. I’ll have to give it whirl. I get how the subconscious does try to protect past injuries as well
 
Hyde said:
When you say the first 2” of the pull, do you mean that if you don’t lower as far down it would be pain-free, or that regardless of where you reverse from you will feel pain the first couple inches?

If the former, just pull from a rack/block/limited ROM. Progress these higher volume and done with intense quality. Don’t train to exhaustion so that you never break down (progress but at a low RPE, essentially).

If the latter, obviously no loaded pulling is in order right now.
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Ahhh yes. So I meant the first two inches of the plates leaving the floor when I initially pick the bar to set up for RDL. It will be done from a rack henceforth.

The starting position of my conventional dead (not even pulling slack just positioning) gives a little sting that remains until plates are about 2” off floor.

Essentially, I can RDL pain free if I use a rack to start. No loads from the floor for a while though. Even when better I may practice sumo more. Dunno really what to expect but I plan to work around it, pain free.
 
you'll get there, zero doubt. any pain when you reach down to put your shoes on?
your symptoms sound 100% identical to mine back then, its crazy
 
Dustin07 said:
you'll get there, zero doubt. any pain when you reach down to put your shoes on?
your symptoms sound 100% identical to mine back then, its crazy
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Nope. I can even stand up straight, bend and touch my toes pain free. Sitting for long periods of time (driving,etc) and deadlift starting position are the drivers of pain. It’s like there is too much spinal flexion in these positions.
 
5/16

Mini band warms:
PAs x 15
Alternating facepull/lat pull x 20
Press downs x 30
Rear delt fly x 15 per arm

CG Duffalo bench, paused:
55x10
145x3
235x3x2 sets
255x3x2 sets
285x3x2 sets
325x2

20° incline DB press:
95’sX10

Seal rows, snatch grip, powerbar:
155x15
175x10
195x7

DB fat grip alternating hammer curls:
40’sX20x3 sets

Reverse hyper w/ hanging leg raise superset:
+55x20 SSx15 X 2 total sets

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