SkRaw85 Training Log

[SkRaw85]

4/3
W2D2
Lower

DB lateral raise:
15’sX20x2 sets

DB shrugs:
75’sX25x2 sets

Reverse hyper:
+90x10
+180x10
+270x10
+360x10
+410x10
+360x10
+270x17
+180x20

Plate loaded iso-lateral glute kickback:
+270x20x2 sets
+320x20x3 sets

Machine hammy curls:
150x10
160x10
170x6,5

Monster mini hammer curls:
30,30,30,30

Hip adduction:
305x20x2 sets

Hip abduction:
305x20x2 sets

 

[slimsaw00]

Strong sessions my man! Need to do more reading on your log for educational purposes!

 

[SkRaw85]

Strong sessions my man! Need to do more reading on your log for educational purposes!

Thanks man! It’s been a good comeback for me on all fronts. Except deadlifts and squats
But one day again….

 

[SkRaw85]

Sleep test complete. Got 9 hours logged. @Hyde how long to get results back?

 

[gphagan1]

The early days of “In Lab” sleep studies…..

 

[Hyde]

Sleep test complete. Got 9 hours logged. @Hyde how long to get results back?

They had emailed me back same morning, a Friday as well, within a couple hours. Says it can take up to 10 business days, but it won’t lol

 

[SkRaw85]

They had emailed me back same morning, a Friday as well, within a couple hours. Says it can take up to 10 business days, but it won’t lol

Sweet. The suspense might kill me

 

[SkRaw85]

250.1 lbs on the scale all dried out this morning, most I’ve ever weighed.
256.3 last night before bed, but I knew I was full of $hit

 

[Electrake]

250.1 lbs on the scale all dried out this morning, most I’ve ever weighed.
256.3 last night before bed, but I knew I was full of $hit

 

[Dustin07]

this magically popped up on my feed today coincidentally

440 lbs moving so easy 2 weeks out from bday and sliced to the bone | Mike O'Hearn | Mike O'Hearn · Original audio

440 lbs moving so easy 2 weeks out from bday and sliced to the bone. Mike O'Hearn · Original audio

www.facebook.com

 

[SkRaw85]

It’s been like that lately lol

 

[SkRaw85]

this magically popped up on my feed today coincidentally

440 lbs moving so easy 2 weeks out from bday and sliced to the bone | Mike O'Hearn | Mike O'Hearn · Original audio

440 lbs moving so easy 2 weeks out from bday and sliced to the bone. Mike O'Hearn · Original audio

www.facebook.com

Can’t see it. Me no Facebook

 

[Hyde]

Can’t see it. Me no Facebook

Mike O’Tren doubles 440 reverse grip with no wrist wraps - it’s very clean too.

 

[SkRaw85]

4/5
W2D3
RE
BW: 250.1

Mini band warmups

KB bottoms up press:
25x15 per arm

PVC pipe lat activation drills

Reverse grip bench, straight bar:
45x10
135x5
225x20,13,9,10 Rep PR and Volume PR

HS iso lateral row:
204x10
254x10
304x10
354x8x2 sets

Single arm rope pressdowns:
100x10x3 sets per arm

Hammer strength ab crunch:
+50x25
+70x15
+80x8

 

[Hyde]

Nicely done with that session. No results yesterday?

 

[SkRaw85]

Nicely done with that session. No results yesterday?

Nothing yet. I’m not counting on too much with it being the weekend and all.

 

[Hyde]

Nothing yet. I’m not counting on too much with it being the weekend and all.

No, they definitely said business days and it’s literally a doctor reviewing it - I don’t know anyone who gets a PHD to work weekends lol.

But you can start shopping around now, so when you get your script you will know if you want to go through them or elsewhere.

 

[SkRaw85]

No, they definitely said business days and it’s literally a doctor reviewing it - I don’t know anyone who gets a PHD to work weekends lol.

But you can start shopping around now, so when you get your script you will know if you want to go through them or elsewhere.

Did you find their overall pricing competitive? Or worth a glance around the interwebs?

 

[gphagan1]

4/5
W2D3
RE
BW: 250.1

Mini band warmups

KB bottoms up press:
25x15 per arm

PVC pipe lat activation drills

Reverse grip bench, straight bar:
45x10
135x5
225x20,13,9,10 Rep PR and Volume PR

HS iso lateral row:
204x10
254x10
304x10
354x8x2 sets

Single arm rope pressdowns:
100x10x3 sets per arm

Hammer strength ab crunch:
+50x25
+70x15
+80x8

Good workout, with a lot of volume…..congrats on the PRs.

 

[SkRaw85]

Good workout, with a lot of volume…..congrats on the PRs.

Thanks! It seems I respond well to this current mix of methods. I like where it’s going, except, I should probably buy all my clothes from wal mart until I figure out where this is gonna land lol

 

[Hyde]

Did you find their overall pricing competitive? Or worth a glance around the interwebs?

It was spot on for price when you use the 189 off code for getting your sleep study through them.

Basically $900 for the Luna G3 APAP & heated hose, Resmed full face mask (frame/harness/elbow/cushion) and 2 replacement cushions (you’re supposed to replace the cushion every month).

I am seeing that machine for $650, mask for $155, plus $39/ replacement cushion…so ~$900 total shopping through 3 different suppliers lol. So it’s a good deal.

 

[SkRaw85]

It was spot on for price when you use the 189 off code for getting your sleep study through them.

Basically $900 for the Luna G3 APAP & heated hose, Resmed full face mask (frame/harness/elbow/cushion) and 2 replacement cushions (you’re supposed to replace the cushion every month).

I am seeing that machine for $650, mask for $155, plus $39/ replacement cushion…so ~$900 total shopping through 3 different suppliers lol. So it’s a good deal.

Nice. I’m still debating between full face or those “nose pillow” things. Do you sleep on your back now since utilizing this machine? Or somehow feed it through a face pillow on your stomach? The latter seems claustrophobic.

 

[Hyde]

Nice. I’m still debating between full face or those “nose pillow” things. Do you sleep on your back now since utilizing this machine? Or somehow feed it through a face pillow on your stomach? The latter seems claustrophobic.

If you very rarely have seriously congested sinuses & can routinely breathe out of your nose, you should just go with the nasal pillows. But I get way too many sicknesses with my 3-year old to be able to rely on my nose year round, so I got a full face mask - fighter pilot style - so I can do either interchangeably. It is actually easier to nasal breathe with my CPAP, so I actually do that more when sleeping on my stomach than I used to. My head is turned to the side and arms under/around pillow like usual.

BUT, I inevitably still drool some when laying on my stomach at some point, which pools inside the cushion seal. Then at some point when I wake I need to wipe it off lol. So I have definitely been sleeping on my back more over the night to minimize that.

Another powerlifter buddy who has had his for 4 years now, he has 3 different masks. But his daily driver is the Resmed F30i - the hose hooks to the top of your head and air flows down through the frame, which is better for him because he rolls around a ton.

 

[SkRaw85]

Hmmmmm. Decisions decisions. Thinking I want to see if I can get away with nasal only, if not I’ll get the full Vader setup.

 

[Hyde]

Hmmmmm. Decisions decisions. Thinking I want to see if I can get away with nasal only, if not I’ll get the full Vader setup.

I don’t regret mine because I know if I powerbulk up at some point I literally will have to be a mouth breather when I sleep, so I needed this - but I would definitely recommend you try the nasal pillows first. They will be much less intrusive, more like someone with a portable oxygen tank.

I really like using mine man. Been over 2 weeks now and zero regrets - it is making my day to day a bit better. It’s not insane, but it’s free GH, recovery, and natural energy.

 

[SkRaw85]

I don’t regret mine because I know if I powerbulk up at some point I literally will have to be a mouth breather when I sleep, so I needed this - but I would definitely recommend you try the nasal pillows first. They will be much less intrusive, more like someone with a portable oxygen tank.

I really like using mine man. Been over 2 weeks now and zero regrets - it is making my day to day a bit better. It’s not insane, but it’s free GH, recovery, and natural energy.

Nothing insane there. Insane not to!

 

[Dustin07]

225x20

looking forward to seeing the rest of your combine scores. My money says you're going in the first round this year. Do you have a particular NFL team in mind that you're hoping to be drafted to???

 

[SkRaw85]

looking forward to seeing the rest of your combine scores. My money says you're going in the first round this year. Do you have a particular NFL team in mind that you're hoping to be drafted to???

Sir, I intend to walk on to the Philadelphia Eagles. Just like that marky mark movie

 

[Dustin07]

Just like that marky mark movie

immediately came to mind before I even finished reading your post

 

[SkRaw85]

4/8
W3D1
ME Bench

Close grip bench, 1 sec paused, straight bar:
45x10
135x5
225x3
315x1
335x1
365x1

Deadstop floor extensions, NG curl bar:
75x15
105x10
135x5x3 sets

Seal row, straight bar, rings on rings:
135x5
225x5x5 sets
245x5

Machine bicep curls w/ fat gripz:
60x15
80x8,8,5,5,7

 

[Electrake]

Seal row

So THAT's how you mimic Pendlay rows without activating the lower back... Had to use the Google for this one

 

[SkRaw85]

So THAT's how you mimic Pendlay rows without activating the lower back... Had to use the Google for this one

My favorite. Pendlay, t bar, anything standing I won’t even attempt right now. T bar is off my list for life really

 

[MrKleen73]

So THAT's how you mimic Pendlay rows without activating the lower back... Had to use the Google for this one

Oh you will definitely activate your lower back with these, but you won't hinge and be able to cheat. You still get a hell of an isometric contraction from the bracing to support the flexion in your thoracic spine. I like the Arsenal Seal Row Bench they have at my gym. You wedge your thighs in to the bench at a 90 degree angle so you have the support of your legs to put more power through your back but still don't get any hinging movement to allow any cheating and it is truly the closest thing I have found to a pendlay row.

 

[Electrake]

Oh you will definitely activate your lower back with these, but you won't hinge and be able to cheat. You still get a hell of an isometric contraction from the bracing to support the flexion in your thoracic spine. I like the Arsenal Seal Row Bench they have at my gym. You wedge your thighs in to the bench at a 90 degree angle so you have the support of your legs to put more power through your back but still don't get any hinging movement to allow any cheating and it is truly the closest thing I have found to a pendlay row.

I'll definitely try these out. I LOVE the pendlay row, especially with an axle bar right at the precipice of too much weight for controlled movements. But I'm generally a sucker for anything with the word "row" in it.

 

[SkRaw85]

Still haven’t got results from sleep test. The worry is now affecting my sleep more lol.

 

[SkRaw85]

4/16
W4D1
ME bench

Buffalo bar bench:
45x10
135x5
225x3
315x2
335x2
355x2
365x2

Machine lat pull-down, NG mid, slow tempo, paused at top and bottom:
135x10
150x10
165x10x2 sets

EZ skull crushers:
80x15
100x15
120x12
130x10

Seated strict DB rear delt flys:
20’sX15
25’sX10
30’sX10

Rope hammer curls:
100x20
120x20
140x10

Duffalo>Buffalo

 

[Hyde]

There is a difference with Chris’s bar, for sure.

That sucks about your test results - maybe email them? I really like using mine. In a messed up way lol. I subconsciously associate it with recovery. Just finished my very first gallon of distilled water off yesterday (for the humidifier tank). Been about 3.5 weeks using it.

 

[akboom87]

Still haven’t got results from sleep test. The worry is now affecting my sleep more lol.

Check spam folder?

 

[SkRaw85]

There is a difference with Chris’s bar, for sure.

That sucks about your test results - maybe email them? I really like using mine. In a messed up way lol. I subconsciously associate it with recovery. Just finished my very first gallon of distilled water off yesterday (for the humidifier tank). Been about 3.5 weeks using it.

I’ll try most things once but needless to say I won’t be benching Buffalo again. It goes on the “one and done” list with the giant camber bar. More in the tank today but it did not set up right with my wrists so left it at that.

I logged in and it said still reviewing. Technically Friday is 10 business days. I’m just anxious damnit!

 

[SkRaw85]

Check spam folder?

Done did it lol

 

[akboom87]

Done did it lol

Worth a shot

 

[SkRaw85]

Worth a shot

Always. Hopefully I don’t gotta wait through this weekend as well. I demand to know

 

[MrKleen73]

Always. Hopefully I don’t gotta wait through this weekend as well. I demand to know

Eh... calm down, don't go losing sleep over it.

 

[SkRaw85]

Eh... calm down, don't go losing sleep over it.

Too late

 

[SkRaw85]

 

[SkRaw85]

I’ll post up the report and summary tomorrow. Time for some junk sleep lol. I did order the setup tonight though.

Annnnd here’s legs from earlier….

 

[SkRaw85]

4/17
W4D2
Lower

Kettlebell Single leg deadlift:
+50x15x2 sets per leg

Life Fitness leg press machine, high feet:
230x25
270x25
310x20,15,15

DB lateral raise:
15’sX20x2 sets

Machine hammy curls:
160x10
170x10,7,5,5

Hip abduction:
305(full stack)x15,10,10

Hip adduction:
305(full stack)x20,15,15

Kneeling rope crunch:
150x20
170x10
180x10
190(full stack)x10

 

[Hyde]

Bro wtf my AHI was 18.5, you tripled my score! And I am most definitely benefiting in a now very obvious fashion daily from using my APAP.

I drink half the caffeine through my work day - and I don’t even need that now. I don’t have to have any coffee when I wake up at all; I go about getting my son ready & take him to daycare. When I finally sit down for work I will enjoy a cup, just because I just really like it. I can’t even handle as much now because I have so much more natural energy. I noticed feeling fresher after the first night or two of use, but it took a couple weeks to really start to feel this way.

It’s a damn hyperbolic time chamber hidden in a Bane mask.

 

[Dustin07]

Time for some junk sleep lol. I did order the setup tonight though.

do you know it's happening at night when it happens? Like, does it wake you up gasping for air?

 

[SkRaw85]

Bro wtf my AHI was 18.5, you tripled my score! And I am most definitely benefiting in a now very obvious fashion daily from using my APAP.

I drink half the caffeine through my work day - and I don’t even need that now. I don’t have to have any coffee when I wake up at all; I go about getting my son ready & take him to daycare. When I finally sit down for work I will enjoy a cup, just because I just really like it. I can’t even handle as much now because I have so much more natural energy. I noticed feeling fresher after the first night or two of use, but it took a couple weeks to really start to feel this way.

It’s a damn hyperbolic time chamber hidden in a Bane mask.

I know, it’s completely fahked lol. Worst part is, when I did the test I felt that was one of my better nights. I haven’t used caffeine for a long time. Havent used prewo in years. This test was quite revealing, been geeking out on the results. I’ll post up report and stuff after I cook up breakfast.