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SkRaw85 Training Log

Hyde said:
Most of the time when you post these very difficult bench variations with big numbers for them I’m just like WTF, of course he would be able to do that lol
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My first thought is well of course he can bench that much, he's a huge guy.
Then he posts his current scale weight and i'm like........... damn. I've weighed more than that

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Hyde said:
Most of the time when you post these very difficult bench variations with big numbers for them I’m just like WTF, of course he would be able to do that lol
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This variation really got me really thinking though and I believe I’m shorting myself on leg drive. These numbers are in too close of proximity to my regular RG bench. I’m going to spend some time playing with stance. I’ve always used a wide, feet flat, “air out the balls” foot positioning; going to experiment with tucking feet back below the bench on the balls of my feet. I need to really flex that quad and transfer more to lats when busting out of the hole.
 
SkRaw85 said:
This variation really got me really thinking though and I believe I’m shorting myself on leg drive. These numbers are in too close of proximity to my regular RG bench. I’m going to spend some time playing with stance. I’ve always used a wide, feet flat, “air out the balls” foot positioning; going to experiment with tucking feet back below the bench on the balls of my feet. I need to really flex that quad and transfer more to lats when busting out of the hole.
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Heels up is superior for arch development, but you have to mind the low back extension and what you find your spine tolerates. If it zings or pinches your nerves, it will be a no-go. This is why I do the wide flat “big guy” stance now too, arching led to inconsistency due to back aggravations. Often at a meet after a big squat, where back is feeling fine but there’s now enough inflammation that my spine zings when I would touch a big weight.

You don’t want to pinch a nerve during a contest attempt lol.

But if you have no issues, I believe it to be superior almost without question.
 
Hyde said:
Heels up is superior for arch development, but you have to mind the low back extension and what you find your spine tolerates. If it zings or pinches your nerves, it will be a no-go. This is why I do the wide flat “big guy” stance now too, arching led to inconsistency due to back aggravations. Often at a meet after a big squat, where back is feeling fine but there’s now enough inflammation that my spine zings when I would touch a big weight.

You don’t want to pinch a nerve during a contest attempt lol.

But if you have no issues, I believe it to be superior almost without question.
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Thank you. Good to know, I’ll tread lightly. I’ve only tried it a handful of times and it felt foreign, not painful, but I wasn’t under any substantial load.
 
SkRaw85 said:
This variation really got me really thinking though and I believe I’m shorting myself on leg drive. These numbers are in too close of proximity to my regular RG bench. I’m going to spend some time playing with stance. I’ve always used a wide, feet flat, “air out the balls” foot positioning; going to experiment with tucking feet back below the bench on the balls of my feet. I need to really flex that quad and transfer more to lats when busting out of the hole.
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I feel like the technique uses alot more static type of leg drive, I also find it's easier to lose tension and tightness. But it does allow me to get a much better arch, it's also easier for me to bring the bar to my chest, and, get that loaded spring type feeling which I don't really get with flat feet. I'll agree with Hyde's opinion on it.

It's awesome to see how everyone's unique leverages are different, because the way you bench feels weird to me haha. You might really like the technique, worth a shot.
 
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AnfoAjax said:
I feel like the technique uses alot more static type of leg drive, I also find it's easier to lose tension and tightness. But it does allow me to get a much better arch, it's also easier for me to bring the bar to my chest, and, get that loaded spring type feeling which I don't really get with flat feet. I'll agree with Hyde's opinion on it.

It's awesome to see how everyone's unique leverages are different, because the way you bench feels weird to me haha. You might really like the technique, worth a shot.
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I remember feeling a little wobbly with feet tucked, like each lat was firing differently and creating imbalance. Again, new territory for me. Curious to see what comes though for sure.
 
AnfoAjax said:
It's awesome to see how everyone's unique leverages are different, because the way you bench feels weird to me haha. You might really like the technique, worth a shot.
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and how leverages seem to change fairly easily. I can tell right now how incredibly different bench is after a 14lb cut than it was 8 weeks ago. Strength is still there but things "feel" different. Like, lankier.
 
SkRaw85 said:
I remember feeling a little wobbly with feet tucked, like each lat was firing differently and creating imbalance. Again, new territory for me. Curious to see what comes though for sure.
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Dustin07 said:
and how leverages seem to change fairly easily. I can tell right now how incredibly different bench is after a 14lb cut than it was 8 weeks ago. Strength is still there but things "feel" different. Like, lankier.
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That’s the key is finding the best leverage for your body and strengths. There are so many different tweaks to techniques out there and really the only way to see what works for you is to try different things out, but you just don’t want to stray too far from what you’ve been doing because obviously it’s working, with as good as your bench already is.
 
gphagan1 said:
That’s the key is finding the best leverage for your body and strengths. There are so many different tweaks to techniques out there and really the only way to see what works for you is to try different things out, but you just don’t want to stray too far from what you’ve been doing because obviously it’s working, with as good as your bench already is.
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Agreed. If it’s a crapshoot I’ll abort. Too close to game time.

Bench is good, but I want better, and I’ll never have my best
 
Forgot to mention I upped some doses and added some compounds this week. Let the games begin.
Test 310
Primo ace 175
GH 3.3iu
 
8/29
W1D2

Back extensions:
BWx20
+25x20x2 sets

HS iso-lateral row, wide neutral grip:
192x10
282x10x4 sets

HS flying bird:
+40x10x5 sets
+50x10

Wrist/forearm roller (1 forward+1 reverse=1 rep):
+10x1x2 sets
+20x1

HS lat pullovers:
+180x10
+270x10x2 sets
+230x10
+180x12
 
SkRaw85 said:
HS iso-lateral row, wide neutral grip:
192x10
282x10x4 sets
Click to expand...
SkRaw85 said:
HS lat pullovers:
+180x10
+270x10x2 sets
+230x10
+180x12
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I was hitting these myself today and playing with the grip and ROM a bit. But when I'm stacking plates on those machines I'm like IDK, add another plate. hmm add 10 more... mmm 10 more... I never keep track of how much weight I have on there anymore 😅

great machines though, they feel forgiving on the joints for the quality of the ROM/impact I can get out of them.
 
Dustin07 said:
I was hitting these myself today and playing with the grip and ROM a bit. But when I'm stacking plates on those machines I'm like IDK, add another plate. hmm add 10 more... mmm 10 more... I never keep track of how much weight I have on there anymore

great machines though, they feel forgiving on the joints for the quality of the ROM/impact I can get out of them.
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Those machines slap. Plenty of grip variation and plate space. Went lighter today cuz I finally got rid of that annoying tendinitis and adhesions I’ve had for months. Not deadlifting has impacted my grip and forearm strength so I need to work that back up too.
 
SkRaw85 said:
Plenty of grip variation and plate space.
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I play with grip a lot on those HS machines when I'm just hitting them for accessory/hypertrophy work and blood flow. always looking for that perfect burn and pump... trying to make sure I have to turn sideways to get back through the locker room door.
 
8/31
W1D3

Flat bench, straight bar, comp grip:
45x10
135x5
225x5
315x5
355x3x2 sets
335x3

Mad Dog slingshot bench:
405x2,2,3,2

4 board bench:
365x3
385x2
425x1

Single arm rope pressdowns:
80x22 per arm
100x10
110x6

DB lateral raise:
20sX15x2 sets

Junky session but did what I could. Late night at work, got home no power so no cpap. I’ll sleep like a log tonight after work
 
#CPAPgang

It’s such a big (awful) difference the day after a night you couldn’t use it! Makes such a big improvement in energy and recovery.
 
Hyde said:
#CPAPgang

It’s such a big (awful) difference the day after a night you couldn’t use it! Makes such a big improvement in energy and recovery.
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My wife has been pressing me to take a sleep test for a while now. Says I definitely stop breathing at night...
 
Segansational said:
My wife has been pressing me to take a sleep test for a while now. Says I definitely stop breathing at night...
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I believe it was like $88 for our Gem Sleep home studies. You download their app, put on the wristband/pulse oximeter on your finger before you go to bed at home like usual with the wife, hit start on the app, then hit stop when you’re getting up in the morning. Then you throw the wristband away and wait for results.

Even if you don’t know you’re willing to try a CPAP, knowing how bad it is or isn’t might help you make a more informed decision. My buddy will NOT wear his, so he got one of those mouthpieces since I was raving about my CPAP and his wife says he doesn’t snore at all now. He says he feels much better because he breathes better than using nothing at all.
 
Killing it, congrats on those PR's!!! Can't wait to see how you perform on this one. Excited for you Brother!
 
Hyde said:
#CPAPgang

It’s such a big (awful) difference the day after a night you couldn’t use it! Makes such a big improvement in energy and recovery.
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Serious. I felt like a bag of ****, at work and at the gym. Got 9 hours last night and I’m revved up. Definitely going to look at getting a backup battery bank for my machine. I’ve become an addict now that I know what real sleep feels like.
 
MrKleen73 said:
Killing it, congrats on those PR's!!! Can't wait to see how you perform on this one. Excited for you Brother!
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Thanks Kleen, I’m in the same boat watching you slay it again and again!

This one will be good. Last meet was basically minimal prep and trt with SD the day of. This will be nothing like that
There will be blood
 
9/2
W2D1

HS Lever squats:
+90x10
+180x10x5 sets

Leg extensions:
90x10
120x10
135x10
150x10
165x10
180x10
195x10

Hammy curls:
100x10
120x10
130x10x2 sets

Hip abduction:
250x10
305(full stack)x10x3 sets

HS abs:
+50x20
+70x12x2 sets
 
Bump test to 420. Using a short ester blend pinned daily so can easily manipulate back down if needed when trest comes in to play
 
9/3
W2D2
BW: 231.8 (+.6)
Sleep: 9 hrs

Mini band:
Pullaparts x 30
Open hand Facepulls x 20
Press downs x 60
Lat push downs x 30

Light band shoulder dislocations w/ rotations

EliteFTS camber bar bench, paused, widest grips:
128x5
218x5
308x5x3 sets

EliteFTS camber bar bench, CG angled grips:
208x5x3 sets

Standing OHP, straight bar:
45x10
135x5
155x5
165x5

Weighted dips:
+45x10
+90x7,7,7,5

Light band standing decline press:
25x3 sets
 
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Pulled the trigger on one of these to try out. I tend to clamp down and grind on heavy bench so primarily got it for this reason. Curious to see about the other perks
 
I should probably get a mouth guard like that for the same reason. I often try not to grit my teeth when lifting but certaim movements at certain intensity levels just kind of take me there.
 
If you’re a gritter, you should have had one of those years ago. Half our strongman crew was already using them 7 years ago, and they were cheap then even. If you aren’t a biter, it won’t help, but if you prefer to it keeps everything tighter, same as squeezing the barbell harder.
 
Yeah I am naturally a gritter but I normally push my tongue against the back of my bottom teeth to remind me not to do it.i also try to open my mouth when really going hard instead of gritting, opening my mouth and pushing my jaw forward for that similar tensed feeling in my neck and jaw, but not damaging my teeth. I am sure I still do occasionally as I approach failure. I used to have one for a couple years and then I think I lost it and just never got a new one for some reason.

I definitely grind my teeth at night and use one then.
 
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Posted today on the subject of mouth guards from a lifter who has totaled Elite in Raw, Wraps, and Multiply - but most especially a top level coach & Dr. highly sought out for his injury rehab expertise.
 
Hyde said:
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Posted today on the subject of mouth guards from a lifter who has totaled Elite in Raw, Wraps, and Multiply - but most especially a top level coach & Dr. highly sought out for his injury rehab expertise.
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I’ll watch that later tonight. Thank you.
 
gphagan1 said:
You may have already said, but when are you adding Trest?
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Sept 22 but who’s counting

Will be 375 mg weekly. Last 4 weeks add in tren A and some mast prop. Primo throughout entire cycle. Anavar pre workout final peaking weeks. Halotestin day of meet.

Delicious.
 
9/5
W2D3
Sleep: 8

Back extensions:
BWx25
+25x15x3 sets

High pulley shoulder adduction:
50x10 per arm
60x10
70x10

Smith bent over row:
135x15
225x13,10,10

HS lat pullover w/ overhead plate raise superset:
+270x10x2 sets
+290x10x2 sets

OH plate raise SS:
10x4 sets

HS flying bird:
+50x10x3 sets

Wrist/forearm roller (1 forward+1 reverse=1 rep):
+10x3 sets

Rope hammer curls:
80x20x2 sets
90x20
 
SkRaw85 said:
9/5
W2D3
Sleep: 8

Back extensions:
BWx25
+25x15x3 sets

High pulley shoulder adduction:
50x10 per arm
60x10
70x10

Smith bent over row:
135x15
225x13,10,10

HS lat pullover w/ overhead plate raise superset:
+270x10x2 sets
+290x10x2 sets

OH plate raise SS:
10x4 sets

HS flying bird:
+50x10x3 sets

Wrist/forearm roller (1 forward+1 reverse=1 rep):
+10x3 sets

Rope hammer curls:
80x20x2 sets
90x20
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Those wrist roller for the forearms are nasty! We used to do a **** ton of those for hockey.
 
Be careful adding in both Tren and Mast the last month. I mean it’s dosage that matters, but just mind if it’s making you too dry to lift big weights safely. Chances are you’ll be able to just back off AI some to counterbalance, but I just wanted to note that possibility, especially with the Mast.
 
Hyde said:
Be careful adding in both Tren and Mast the last month. I mean it’s dosage that matters, but just mind if it’s making you too dry to lift big weights safely. Chances are you’ll be able to just back off AI some to counterbalance, but I just wanted to note that possibility, especially with the Mast.
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Only 150 of each for a slight strength uptick
 
SkRaw85 said:
Sept 22 but who’s counting

Will be 375 mg weekly. Last 4 weeks add in tren A and some mast prop. Primo throughout entire cycle. Anavar pre workout final peaking weeks. Halotestin day of meet.

Delicious.
Click to expand...
Man oh man, that should definitely put you in Beast Mode.💪😎
 
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