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SkRaw85 Training Log

SkRaw85 said:
It’s cool because we have the time to focus and build. He’s used to gen Z rolling up like “hey I have a meet in 2 months” then they are done. Sorry I’m on a gen Z tirade lately lol.

Ill start with 475
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We're not all like that man , I swear 😂
 
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AnfoAjax said:
We're not all like that man , I swear
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Haha I know man, it happens with every gen
 
Been a rough few days after that last session. Stomach bug has me liquifying all food and water very rapidly. Body screaming for noots, that was some of the worst doms ever and nothing I could do about it. Soaked in THC/cbd baths for many hours.
 
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gphagan said:
Hope you feel better soon….
Merry Christmas
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Thanks man. Going to do my bench amrap Thursday regardless, gotta keep the train rollin!
 
12/26

W3D1

BW: 232



Bench, first rep paused:

45x10

135x10

225x5

315x1

335x8



3 board amrap:

346x10



KB seal rows:

124x15,12,10,8



DB incline press:

70’sX10x5 sets



DB Circuit>

Upright rows:

30’sx12x3 sets

Hammer curls:

30’sX12x3 sets

Skullies:

30’sX12x3 sets

Nose started bleeding like a stuck pig during that bench set of 8, guess I’m still a bit parched. Everything felt heavy lol
 
12/28

Leg extensions:

95x15

105x10

115x10

125x10x3 sets



Hammy curls:

125x15

140x10x4 sets



Cable leg press:

105x20

125x10x2 sets
 
man it was nice having a few days of PTO and being disconnected from social media etc but getting back at it today and catching up on logs its good to see you pushing the big weights in here.

SkRaw85 said:
3 board amrap:

346x10
Click to expand...

I'm going to be watching you guys on the board use a lot closer now days lol
 
Dustin07 said:
man it was nice having a few days of PTO and being disconnected from social media etc but getting back at it today and catching up on logs its good to see you pushing the big weights in here.



I'm going to be watching you guys on the board use a lot closer now days lol
Click to expand...
Gotta unplug from the machine whenever you can!
 
12/30

W3D2

BW: 232.8



Strict standing OHP:

45x10

95x10

135x5

185x8 amrap



Deadbug 2 board CG bench:

45x10

135x10

225x5

245x10x4 sets



HS Isolateral NG lat pulldowns:

187x10x2 sets

147x10x3 sets



V grip press downs:

127x15x4 sets



V grip curls:

77x15

94x15x3 sets



DB lateral raise:

15’sX10x5 sets



DB reverse fly:

15’sX12x4 sets

Low back and legs my weak link right now (obviously), gotta thicken all that the F up!!!! I kinda resemble an earthquake bar when standing OHP currently lol.
 
SkRaw85 said:
12/30

W3D2

BW: 232.8



Strict standing OHP:

45x10

95x10

135x5

185x8 amrap



Deadbug 2 board CG bench:

45x10

135x10

225x5

245x10x4 sets



HS Isolateral NG lat pulldowns:

187x10x2 sets

147x10x3 sets



V grip press downs:

127x15x4 sets



V grip curls:

77x15

94x15x3 sets



DB lateral raise:

15’sX10x5 sets



DB reverse fly:

15’sX12x4 sets

Low back and legs my weak link right now (obviously), gotta thicken all that the F up!!!! I kinda resemble an earthquake bar when standing OHP currently.
Click to expand...
What’s your plan of attack, if I remember right squats/ deads a no go correct?
 
SkRaw85 said:
Low back and legs my weak link right now (obviously), gotta thicken all that the F up!!!! I kinda resemble an earthquake bar when standing OHP currently lol.
Click to expand...

Given your back issues, is that 185 x amrap enough weight to justify a belt on you yet? I haven't done serious OHP in a while but IIRC 185 ish is historically where I'd start to strap-in.
 
akboom87 said:
What’s your plan of attack, if I remember right squats/ deads a no go correct?
Click to expand...
No deads yet, goblets squats just came back a few weeks ago (whereas oct-end of nov I couldn’t even do a bodyweight air squat pain free). Hoping to get an empty barbell on my back and relearn squats. I’m going to think of it as I’ve never squatted before and build from ground zero. Extremely light weights, just reps, bracing, and technique really. This is the worst shape my lower has been in since the initial injury over a decade ago now.. so it can only get better from here lol
 
Dustin07 said:
Given your back issues, is that 185 x amrap enough weight to justify a belt on you yet? I haven't done serious OHP in a while but IIRC 185 ish is historically where I'd start to strap-in.
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Bro I put the belt on at 95 lbs lol. Not risking it. There was a time where I reaped gains from belt less/strapless work, but I’m not young and “invincible” anymore.
 
SkRaw85 said:
Bro I put the belt on at 95 lbs lol. Not risking it. There was a time where I reaped gains from belt less/strapless work, but I’m not young and “invincible” anymore.
Click to expand...
ha **** that **** dude, you're younger than me. only thing that I notice about my 40s is that my vision is a little worse, my eyes get more styes that need surgically removed, my feet hurt frequently, my knees get really sore when the cold weather starts in October, sleeping in is 6am, I'm in bed by 9 if not 8:30, I'm aware of my water and fiber intake, I'll be celebrating new years with New York tonight from Washington, 2 a weeks are more effective now than 2 a days, I yell at the TV more often and prefer reruns of 90s sitcoms over new shows. But aside from that I still feel 16 in every possible way! 😂

actually the wife gets more rest days too, lol.
 
SkRaw85 said:
12/30

W3D2

BW: 232.8



Strict standing OHP:

45x10

95x10

135x5

185x8 amrap



Deadbug 2 board CG bench:

45x10

135x10

225x5

245x10x4 sets



HS Isolateral NG lat pulldowns:

187x10x2 sets

147x10x3 sets



V grip press downs:

127x15x4 sets



V grip curls:

77x15

94x15x3 sets



DB lateral raise:

15’sX10x5 sets



DB reverse fly:

15’sX12x4 sets

Low back and legs my weak link right now (obviously), gotta thicken all that the F up!!!! I kinda resemble an earthquake bar when standing OHP currently lol.
Click to expand...
So you’re doing those 2-board sets with feet & knees up like a deadbug the whole time?!
 
SkRaw85 said:
No deads yet, goblets squats just came back a few weeks ago (whereas oct-end of nov I couldn’t even do a bodyweight air squat pain free). Hoping to get an empty barbell on my back and relearn squats. I’m going to think of it as I’ve never squatted before and build from ground zero. Extremely light weights, just reps, bracing, and technique really. This is the worst shape my lower has been in since the initial injury over a decade ago now.. so it can only get better from here lol
Click to expand...
Also just bar weight good mornings help a lot with bracing and really working on the hip hinge movement. Then going from there. I really suck at them and want to get better at these myself.
 
Dustin07 said:
ha ** that ** dude, you're younger than me. only thing that I notice about my 40s is that my vision is a little worse, my eyes get more styes that need surgically removed, my feet hurt frequently, my knees get really sore when the cold weather starts in October, sleeping in is 6am, I'm in bed by 9 if not 8:30, I'm aware of my water and fiber intake, I'll be celebrating new years with New York tonight from Washington, 2 a weeks are more effective now than 2 a days, I yell at the TV more often and prefer reruns of 90s sitcoms over new shows. But aside from that I still feel 16 in every possible way! 😂

actually the wife gets more rest days too, lol.
Click to expand...
LMFAO!!!!

Says the "only thing" then goes on to list 24 differences, but aside from everything being different it is exactly the same as when I was 16!
 
MrKleen73 said:
LMFAO!!!!

Says the "only thing" then goes on to list 24 differences, but aside from everything being different it is exactly the same as when I was 16!
Click to expand...

it's so funny man, I feel 16 in every possible way. Snoop and Dre came on the radio yesterday and i was definitely in my first car on a sunny summer day again despite it being dark and 39f here in Washington. Death and old age will catch me by surprise. Gotta keep the old man away.
 
Dustin07 said:
it's so funny man, I feel 16 in every possible way. Snoop and Dre came on the radio yesterday and i was definitely in my first car on a sunny summer day again despite it being dark and 39f here in Washington. Death and old age will catch me by surprise. Gotta keep the old man away.
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I think it is more likely to slowly nudge you along the way, letting you know it is there waiting, and that you have to fight to take it's power so that it doesn't take yours. Then again I am a few years older, and also a different human being altogether so our experiences could differ! ;)
 
Dustin07 said:
it's so funny man, I feel 16 in every possible way. Snoop and Dre came on the radio yesterday and i was definitely in my first car on a sunny summer day again despite it being dark and 39f here in Washington. Death and old age will catch me by surprise. Gotta keep the old man away.
Click to expand...
Also, I do remember that period when I was like I can still do it all, and with pretty good results and not too much fan fair around 40-45. However my body has really started to show it's mileage the last several years. It isn't that I can not still do impressive things, but how much I have to go through, prepare for, and recover from doing those impressive things. It's like the investment is higher for the same outcome, but is also slightly more rewarding due to the additional challenge.
 
Dustin07 said:
ha ** that ** dude, you're younger than me. only thing that I notice about my 40s is that my vision is a little worse, my eyes get more styes that need surgically removed, my feet hurt frequently, my knees get really sore when the cold weather starts in October, sleeping in is 6am, I'm in bed by 9 if not 8:30, I'm aware of my water and fiber intake, I'll be celebrating new years with New York tonight from Washington, 2 a weeks are more effective now than 2 a days, I yell at the TV more often and prefer reruns of 90s sitcoms over new shows. But aside from that I still feel 16 in every possible way! 😂

actually the wife gets more rest days too, lol.
Click to expand...
This sounds like my perfect life actually lol
 
akboom87 said:
Also just bar weight good mornings help a lot with bracing and really working on the hip hinge movement. Then going from there. I really suck at them and want to get better at these myself.
Click to expand...
It’s been a hot minute since I’ve GM’d. Not sure if I’m ready for the off axis loading yet though.
 
Been working a ton of hours lately, haven’t missed any sessions though and even did a cardio day (gasp). I think I’ll be throwing one a week in to start from now on. Pack does and he’s a machine.
I did go snowboarding the other day only to find out I wont be going the rest of this season. It did not agree with the discs so I shut it down before anything happened. Oh well.
Blood work looking good, that cpap has been miraculous. Going to bump test and some low dose EQ for a few blocks.
 
1/3

W4D1



Bench, first rep paused:

45x10

135x10

225x8

290x8x4 sets



3 board bench:

315x6x3 sets



KB incline seal rows:

124x15x3 sets



DB incline press:

75’sX12x3 sets



DB Circuit>

Upright rows:

35sX12x3 sets

Hammer curls:

35sX12x3 sets

Skullies:

35sX12x3 sets
 
1/7

W4D2



Strict standing OHP:

45x10

95x8

135x8

160x8x4 sets



Deadbug 2 board CG bench, all reps paused:

135x8

215x8x4 sets



HS isolateral wide lat pulldowns:

182x12

202x12x2 sets



Rope pressdowns:

140x12

160x12



EZ preacher curls:

70x12x2 sets



DB lateral raise:

20’sX12x3 sets



HS flying bird:

+20x20x2 sets
 
SkRaw85 said:
I did go snowboarding the other day only to find out I wont be going the rest of this season. It did not agree with the discs so I shut it down before anything happened. Oh well.
Click to expand...
swinging the golf club hard has been doing the same to me lately, but you're older and more mature than me so I do it anyways
 
Glad to hear you’re still training hard & making wise decisions for your back! I need to add in Hammercurl/Skullcrusher supersets like that to bring my arms up. I hate arm work, but if it’s simple and fast I could probably stick to it.

What’s your test dose been?
 
Hyde said:
Glad to hear you’re still training hard & making wise decisions for your back! I need to add in Hammercurl/Skullcrusher supersets like that to bring my arms up. I hate arm work, but if it’s simple and fast I could probably stick to it.

What’s your test dose been?
Click to expand...
Same, that circuit is a quick end of session banger to get some pump going.

Been on 150 test. Going to slowly titrate up, running short ester blend still.
 
SkRaw85 said:
Been working a ton of hours lately, haven’t missed any sessions though and even did a cardio day (gasp). I think I’ll be throwing one a week in to start from now on. Pack does and he’s a machine.
I did go snowboarding the other day only to find out I wont be going the rest of this season. It did not agree with the discs so I shut it down before anything happened. Oh well.
Blood work looking good, that cpap has been miraculous. Going to bump test and some low dose EQ for a few blocks.
Click to expand...
Getting on incline treadmill is like a leg workout as well 😂
 
SkRaw85 said:
That’ll do the trick! Elliptical/treadmill for me. Bikes not a good position currently
Click to expand...
I have really moved away from the elliptical, it seems to just not fit my motion like my legs can’t extend enough. So I’ve been just sticking to the ol spinning belt.
 
akboom87 said:
I have really moved away from the elliptical, it seems to just not fit my motion like my legs can’t extend enough. So I’ve been just sticking to the ol spinning belt.
Click to expand...
I've actually never liked elliptical for that same reason, plus it locks my feet/knees in very parallel which I think naturally does not feel right to me.
 
They are all torture devices lol. Rucking with the dog is my preferred method. I need to make some time and go this route.
 
1/11

W1D1

BW: 232

Sleep: 8.25



Bench, first rep paused:

45x10

135x8

225x8

285x8

305x5x8 sets



3 board amrap:

335x9



KB incline seal row:

106x20,15,12,10



45° incline DB press:

75sX12x3 sets



DB Circuit>

Upright rows:

35sX12x3 sets

Hammer curls:

35sX12x3 sets

Skullies:

35sX12x3 sets

Work capacity increasing vs W1D1 last month. Building!
 
Solid workouts as usual.
 
SkRaw85 said:
1/11

W1D1

BW: 232

Sleep: 8.25



Bench, first rep paused:

45x10

135x8

225x8

285x8

305x5x8 sets



3 board amrap:

335x9



KB incline seal row:

106x20,15,12,10



45° incline DB press:

75sX12x3 sets



DB Circuit>

Upright rows:

35sX12x3 sets

Hammer curls:

35sX12x3 sets

Skullies:

35sX12x3 sets

Work capacity increasing vs W1D1 last month. Building!
Click to expand...
KB incline seal row sounds interesting!

Solid session man!
 
The app is so much more convenient and better interface but this emoji is about to make me delete for good (insert cry face)
 
1/14

W1D2



Strict standing OHP:

45x10

95x5

135x5

155x8

170x5x8 sets



Deadbug bench, wide grip, full rom, all reps paused:

135x8

240x8x4 sets



Isolateral wide lat pulldowns:

182x12x5 sets



Kneeling OH rope extensions:

90x12

100x12

110x12x2 sets



V grip cable curls:

90x12x4 sets



DB front raise:

15sX12x3 sets



HS flying bird:

+20x15x4 sets
 
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