SkRaw85 Training Log

12/28

Mini band:
PAs x 30
Facepulls x 20
Press downs x 50
Snatch x 10
Hammer curls x 100

DB flat hex press:
100x12
120x12x3 sets

DB 20° incline hex press:
120x12,10,10,8

DB Williams extensions:
35’sX10
40’sX10
50’sX10

DB Arnold press:
50’sX10x2 sets

DB front raise:
30’sX10
25’sX10

Stir the pot:
2 mins total
 
Oh yeah starting to move some weight. You got any plans for when you think you'll put a shirt on again and go hulk heavy? How's the back and everything feeling?
 
Dustin07 said:
Oh yeah starting to move some weight. You got any plans for when you think you'll put a shirt on again and go hulk heavy? How's the back and everything feeling?
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Going to crush a solid raw cycle first to get my baseline back (bench always comes back rapid for me) then start incorporating gear again methodically. I learned a ton from that first ever geared block and will refine those methods.
Back is feeling good, haven’t had a barbell on my shoulders or even setup in a deadlift position in a good while as it’s been strictly isolated leg work. I’ll take an RDL from a rack soon (light) to see how everything is going and I’d love to be able to utilize them for upper back/traps.
McGill is a godsend I will say.
 
SkRaw85 said:
Going to crush a solid raw cycle first to get my baseline back (bench always comes back rapid for me) then start incorporating gear again methodically. I learned a ton from that first ever geared block and will refine those methods.
Back is feeling good, haven’t had a barbell on my shoulders or even setup in a deadlift position in a good while as it’s been strictly isolated leg work. I’ll take an RDL from a rack soon (light) to see how everything is going and I’d love to be able to utilize them for upper back/traps.
McGill is a godsend I will say.
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Dave just did a pod cast with him on table talk. I have not got to listen to it yet.
 
akboom87 said:
Dave just did a pod cast with him on table talk. I have not got to listen to it yet.
Click to expand...

That one was very enlightening! the way he is able to relate back mechanics to damn near anyone, anywhere. Definitely check that one out.

I started the AJ Robert’s one yesterday on my way to work and that one has been hitting home for me personally. Just a wealth of life information.
That’s really why table talk has to be the best podcast. Lifting, lifing, wealth, health, family, humor….. just so very well rounded and informative on every level.
 
SkRaw85 said:
That one was very enlightening! the way he is able to relate back mechanics to damn near anyone, anywhere. Definitely check that one out.

I started the AJ Robert’s one yesterday on my way to work and that one has been hitting home for me personally. Just a wealth of life information.
That’s really why table talk has to be the best podcast. Lifting, lifing, wealth, health, family, humor….. just so very well rounded and informative on every level.
Click to expand...

I’m 2 hours into the latest one with AJ. Always enjoyed listening to him - definitely a thinking man’s man.
 
Hyde said:
I’m 2 hours into the latest one with AJ. Always enjoyed listening to him - definitely a thinking man’s man.
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Him discussing life, work, family, lifting balance really struck a chord with me. Also, his comeback and thoughts towards longevity and compounds is well thought out. He intends to be lifting at 68
I did wonder why he disappeared so suddenly those years back, his story is quite worthwhile!
 
SkRaw85 said:
Him discussing life, work, family, lifting balance really struck a chord with me. Also, his comeback and thoughts towards longevity and compounds is well thought out. He intends to be lifting at 68
I did wonder why he disappeared so suddenly those years back, his story is quite worthwhile!
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Yeah, I love the story of him squatting 1,200, pushing himself to the absolute limit to weigh 320lbs and worrying about dying in his sleep every night from the apnea. Then the next morning they go to breakfast and Louie casually remarks that if AJ can just get his bodyweight up to 350 (another 10%!) he could go after the all-time total record.

Right then, he knew he was done training at Westside.
 
Hyde said:
Yeah, I love the story of him squatting 1,200, pushing himself to the absolute limit to weigh 320lbs and worrying about dying in his sleep every night from the apnea. Then the next morning they go to breakfast and Louie casually remarks that if AJ can just get his bodyweight up to 350 (another 10%!) he could go after the all-time total record.

Right then, he knew he was done training at Westside.
Click to expand...

Death by tren and sleep apnea before dishonor! 🤣
 
12/29
BW: 223

Machine wide grip lat pull downs:
170x10
185x8
200x5,4

Machine low row:
170x10
185x8x3 sets

Strict rear delt DB flys:
15’sX10x2 sets
20’sX12
25’sX12

Machine wide grip lat press downs:
55x12
65x12,10,10

DB alternating hammer curls:
50’sX16x2 sets
40’sX16,16

DB shrugs:
100x30,20
120x20x2 sets

Plate raise to overhead:
10x3 sets
 
Moving some good weight in here…..you think you may enter a bench competition in 2024? You definitely have the strong bench for it.
Oh, and I hope you and your wife and family had a great Christmas and have a Happy New Year.
 
gphagan1 said:
Moving some good weight in here…..you think you may enter a bench competition in 2024? You definitely have the strong bench for it.
Oh, and I hope you and your wife and family had a great Christmas and have a Happy New Year.
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We shall see how the cards fall. I honestly haven’t looked at any meets for 2024 yet. I’ll do a little perusing. Bench comp will be vs myself to start lol.

Same to you brother, happy new year!
 
As you know I'm a huge fan of those light RDLs with a real intense focus on glute squeeze for the back rehab. Good luck homie!
 
SkRaw85 said:
We shall see how the cards fall. I honestly haven’t looked at any meets for 2024 yet. I’ll do a little perusing. Bench comp will be vs myself to start lol.

Same to you brother, happy new year!
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You should do a band shirt meet as close as you can to home, for fun. Then you might meet some “local” guys close enough to drive to once a month - that is an awesome thing, getting to train with another serious lifter for a meetup.
 
Hyde said:
You should do a band shirt meet as close as you can to home, for fun. Then you might meet some “local” guys close enough to drive to once a month - that is an awesome thing, getting to train with another serious lifter for a meetup.
Click to expand...

That would be ideal. Finding a crew to even shirt up once a month would be yuuuuuuge! Kinda past the point of no spotter with gear lol
 
1/6
BW: 224

Mini band:
PAs x 20
Facepulls x 20
Press downs x 100
Rear delt flys x 20 per side

DB hex press:
120x20,15,10,10,10

DB OHP:
80x10x4 sets

DB strict seated alternating front raise:
40’sX12
35’sX12
30’sX20
25’sX20
20’sX20

Ab wheel rollouts:
15x2 sets
 
SkRaw85 said:
That would be ideal. Finding a crew to even shirt up once a month would be yuuuuuuge! Kinda past the point of no spotter with gear lol
Click to expand...

If you could even find a couple guys at your local gym or work or something who would want to come every other week for a heavy garage bench session, that would be perfect. Gets you in the shirt 1-2x a month and if one can’t make it ever you still have the other guy coming.

My wife has phases where she gets 1-2 of her coworkers interested enough to come train with her for a spell before they fall off for whatever reason. But sometimes she can get months out of them.
 
SkRaw85 said:
1/6
BW: 224

Mini band:
PAs x 20
Facepulls x 20
Press downs x 100
Rear delt flys x 20 per side

DB hex press:
120x20,15,10,10,10

DB OHP:
80x10x4 sets

DB strict seated alternating front raise:
40’sX12
35’sX12
30’sX20
25’sX20
20’sX20

Ab wheel rollouts:
15x2 sets
Click to expand...
Keeping after it! Good job man and moving some good weight!
 
1/7

Mini band hip walks x 60

DB single leg deads:
80x10x2 sets per leg

DB RDL:
120x10x4 sets

Cable wide grip lat pulls:
170x5x2 sets
185x5x2 sets
200x5

Cable straight bar low row:
155x25

Light and speedy session. Just wanted to see how RDLs felt really. Weak. Weak and atrophied is how they felt lol. Albeit pain free so that’s a plus.
 
Hyde said:
My wife has phases where she gets 1-2 of her coworkers interested enough to come train with her for a spell before they fall off for whatever reason. But sometimes she can get months out of them.
Click to expand...

aint that the truth, I think we can all relate to that. We had such a great crew at the old PL gym closer to my home but one by one the owner pissed them all off until I was the last one to leave. lol
 
I hope you can find some people to do some heavy training with.
 
Well, after a morning of gym shopping I have settled on one and got my membership. Super cool owner and spot. Strength focused gym so primarily powerlifting/crossfit/strongman/oly. It has everything I need and then everything else. Belt squat is gonna be handy for rehabbing the back.
Eating a fat meal, walking dogs, then headed in for my first non machine session of the year (haven’t touched a barbell in almost 6 months ).
Let’s see how old dad’s bench has held up lmfao. This should be good.
 
1/10
W1D1
BW: 228.5

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

Flat bench, paused, straight bar:
45x10
135x5
225x5
275x5
315x1x3 sets
335x1

BB JM press:
45x10
95x10
115x10
135x10,7,4

NG pull-ups:
7,5,5,5,5

Single arm KB bottoms up tomahawk:
25x10x4 sets per arm

HS iso-lateral row machine:
204x10x3 sets

DB seated/bent strict rear delt flys:
20’sX10
25’sX10x2 sets

Alright, I feel halfway human again. This is day one back towards strength goals. LFG!!!!!
 
Thanks gents. A ton of work to do but it felt so good to be under the bar again. Machines bore me.
I did pass out on the couch at 8:30 last night. Wife said I was out so didn’t wake me. Woke up at 7am. I haven’t had that good of sleep in years probably.
 
Awesome first session back under the barbell. Paused bench was a smart way to go!
 
SkRaw85 said:
1/10
W1D1
BW: 228.5

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

Flat bench, paused, straight bar:
45x10
135x5
225x5
275x5
315x1x3 sets
335x1

BB JM press:
45x10
95x10
115x10
135x10,7,4

NG pull-ups:
7,5,5,5,5

Single arm KB bottoms up tomahawk:
25x10x4 sets per arm

HS iso-lateral row machine:
204x10x3 sets

DB seated/bent strict rear delt flys:
20’sX10
25’sX10x2 sets

Alright, I feel halfway human again. This is day one back towards strength goals. LFG!!!!!
Click to expand...
Hell yeah LFG!! Damn impressive bench for 6 months away from barbell!
 
1/15
W1D1
BW: 231.3

Mini band:
PAs x 25
Facepulls x 20
Press downs x 50
Rear delt fly x 15 per arm
Snatch x 10

KB bottoms up press:
25x15 per arm

30° incline paused bench, straight bar, comp grip:
45x10
135x5
225x3
275x1

Rack pulls, hole #2:
225x10
315x5
335x5
355x5

DB Williams extensions:
40’sX10
50’sX10
55’sX10

30° incline DB fly:
30’sX10x3 sets

HS lat pull-down:
+90x10
+180x15
+270x10
+320x5
+270x5
+180x7

HS iso-lateral wide pull-down:
+90x10
+180x10
+230x10x2 sets

It’s definitely humbling doing rack pulls at half normal weight, but pain free so I’ll take it.
 
Hole #2 baby! Great place to doing work at!

That’s probably ambiguously suggestive to those unfamiliar with pin pulls, but it’s a great height and weight given what you’re coming back from. Don’t get greedy; enjoy the process and every opportunity!
 
Hyde said:
Hole #2 baby! Great place to doing work at!

That’s probably ambiguously suggestive to those unfamiliar with pin pulls, but it’s a great height and weight given what you’re coming back from. Don’t get greedy; enjoy the process and every opportunity!
Click to expand...

🤣 didn’t catch the hole 2 bit till you said it.

It ain’t much (yet) but it’s honest work.
 
That is still some nice weight to start back with. Especially pain free!
 
1/17
W1D2
Lower

Mini band hip walks x 30 x 2 sets

Good girls:
220x10
265x10
295x10
305(full stack)x10

Bad girls:
235x10
265x10
295x10
305(full stack)x10

Westside Belt squat, paused:
+90x10
+180x8,7,7,5

Westside Reverse hyper:
+110x10
+160x10
+210x10
+230x10

Light band seated hammy curls:
20,16,15,13,10

First semi-real lower body in forever. First time using Westside belt squat (pit shark and rogue previously) and I love it. Best design IMO. Time to slow roll the lower extremities. Primarily for weight gain lol.
 
SkRaw85 said:
1/17
W1D2
Lower

Mini band hip walks x 30 x 2 sets

Good girls:
220x10
265x10
295x10
305(full stack)x10

Bad girls:
235x10
265x10
295x10
305(full stack)x10

Westside Belt squat, paused:
+90x10
+180x8,7,7,5

Westside Reverse hyper:
+110x10
+160x10
+210x10
+230x10

Light band seated hammy curls:
20,16,15,13,10

First semi-real lower body in forever. First time using Westside belt squat (pit shark and rogue previously) and I love it. Best design IMO. Time to slow roll the lower extremities. Primarily for weight gain lol.
Click to expand...
I wish my gym would get a reverse hyper so I could try one out.
Looks like a good session!
 
akboom87 said:
I wish my gym would get a reverse hyper so I could try one out.
Looks like a good session!
Click to expand...

They are quite handy! I have the scout model in my garage gym, it can only handle about 200lbs (rated to 180) but is great for back rehab and blood flow.
My new gym has the full size westside that can handle more than a guy can throw at it.
Definitely try one whenever you get a chance
 
SkRaw85 said:
They are quite handy! I have the scout model in my garage gym, it can only handle about 200lbs (rated to 180) but is great for back rehab and blood flow.
My new gym has the full size westside that can handle more than a guy can throw at it.
Definitely try one whenever you get a chance
Click to expand...

You need a good bit of metal if you wanna support a 350lb guy swinging 600lbs!
 
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