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SkRaw85 Training Log

Hyde said:
How are you liking the new program so far?
Click to expand...
Amazing. Completely out of my element with high volume sub max work. Probably the strongest I’ve been bench-wise to date. My coach learned from Chad Wesley Smith if it doesn’t show in this log 🤣
 
2/7

W1D1

BW: 240



Bench, first rep paused:

135x5

225x5

275x5

305x5

325x3x7 sets



3 board amrap:

360x9



KB seal row:

124x15,12

142x10,8



Incline DB press:

80sX10

85sX10

95sX10



DB Circuit x 3 sets

Upright rows: 40sX10

Hammer curls: 40sX10

Skullies: 40sX10
 
SkRaw85 said:
2/7

W1D1

BW: 240



Bench, first rep paused:

135x5

225x5

275x5

305x5

325x3x7 sets



3 board amrap:

360x9



KB seal row:

124x15,12

142x10,8



Incline DB press:

80sX10

85sX10

95sX10



DB Circuit x 3 sets

Upright rows: 40sX10

Hammer curls: 40sX10

Skullies: 40sX10
Click to expand...
Liking these sessions man!
 
That’s some really impressive weight volume on your bench…..that 325 for 7sets of 3 after those sets of 5s is over 11500 lbs total….impressive, it all adds up.💪😎👍
 
SkRaw85 said:
Amazing. Completely out of my element with high volume sub max work. Probably the strongest I’ve been bench-wise to date. My coach learned from Chad Wesley Smith if it doesn’t show in this log 🤣
Click to expand...
I remember watching Brandon Allen’s videos and in off-season Chad was having him do like 5x10 all the time 😝
 
Hyde said:
I remember watching Brandon Allen’s videos and in off-season Chad was having him do like 5x10 all the time
Click to expand...
Ok, do you guys have some good power lifters / PL coaches that I can follow to learn from? Particularly if any of them have podcasts, that would be great for my commute.

I currently listen to RP Strength, but they haven't been keeping up with content as much lately. Also listen occasionally to Fouad's BB podcast. But don't currently have any true powerlifting ones yet.
 
Segansational said:
Ok, do you guys have some good power lifters / PL coaches that I can follow to learn from? Particularly if any of them have podcasts, that would be great for my commute.

I currently listen to RP Strength, but they haven't been keeping up with content as much lately. Also listen occasionally to Fouad's BB podcast. But don't currently have any true powerlifting ones yet.
Click to expand...
I’d say table talk for overall everything. Dave has so many different coaching personalities on the show, so you can certainly make it easier to pick and choose who would be a good fit
 
SkRaw85 said:
I’d say table talk for overall everything. Dave has so many different coaching personalities on the show, so you can certainly make it easier to pick and choose who would be a good fit
Click to expand...
He has great guests and very large variety of topics, probably my favorite podcast as well 💪🏻
 
akboom87 said:
He has great guests and very large variety of topics, probably my favorite podcast as well 💪🏻
Click to expand...
Table Talk is really the only one I listen to routinely.

I also usually enjoy Drugs N Stuff/DNS from Think Big, but that’s more for ideas on bodybuilding PED use, which is not terribly applicable to performance. I just enjoy Scott McNally & Dave Crosland.
 
Hyde said:
Table Talk is really the only one I listen to routinely.

I also usually enjoy Drugs N Stuff/DNS from Think Big, but that’s more for ideas on bodybuilding PED use, which is not terribly applicable to performance. I just enjoy Scott McNally & Dave Crosland.
Click to expand...
Yeah Scott and Dave are a good listen, and you can't go wrong with Table Talk.
 
2/11

W1D2



Standing strict OHP:

45x10

95x5

135x5

170x5

185x3x8 sets



Deadbug CG 2 board bench, all paused:

135x6

225x6

260x6x5 sets



Ultra wide mag grip pulldowns:

140x10x2 sets

160x10x3 sets



Cable OH tri extensions:

100x10

115x10x3 sets



Rope cable curls:

115x10

130x10

145x10x2 sets



DB lateral raise:

15sX10

20sX10

25sX10



Strict DB reverse fly:

15sX12x4 sets
 
2/14

W2D1



Bench, first rep paused:

135x5

225x5

335x5

350x3x5 sets



3 board amrap:

370x7



KB seal row:

142x12,10,8,6



Incline DB press:

85sX8

90sX8

95sX8

100sX8



DB Circuit x 3 sets

Upright rows: 40sX10

Hammer curls: 40sX10

Skullies: 40sX10
 
SkRaw85 said:
2/14

W2D1



Bench, first rep paused:

135x5

225x5

335x5

350x3x5 sets



3 board amrap:

370x7



KB seal row:

142x12,10,8,6



Incline DB press:

85sX8

90sX8

95sX8

100sX8



DB Circuit x 3 sets

Upright rows: 40sX10

Hammer curls: 40sX10

Skullies: 40sX10
Click to expand...
Moving some weight!
 
2/18

W2D2



Strict standing OHP:

95x8

135x5

190x5

195x3x5 sets



Deadbug CG 2 board bench, all paused:

135x6

225x6

275x6x5 sets



Mid mag grip lat pulldowns:

140x8x2 sets

160x8x3 sets



EZ bar skullcrushers:

120x10x4 sets



EZ cable curls:

115x10x4 sets



DB lateral raise:

20sX8

25sX8x3 sets



DB incline reverse fly:

15sX10x2 sets

20sX10

25sX10
 
SkRaw85 said:
2/18

W2D2



Strict standing OHP:

95x8

135x5

190x5

195x3x5 sets



Deadbug CG 2 board bench, all paused:

135x6

225x6

275x6x5 sets



Mid mag grip lat pulldowns:

140x8x2 sets

160x8x3 sets



EZ bar skullcrushers:

120x10x4 sets



EZ cable curls:

115x10x4 sets



DB lateral raise:

20sX8

25sX8x3 sets



DB incline reverse fly:

15sX10x2 sets

20sX10

25sX10
Click to expand...
OHP moving up there!
 
SkRaw85 said:
2/18

W2D2



Strict standing OHP:

95x8

135x5

190x5

195x3x5 sets



Deadbug CG 2 board bench, all paused:

135x6

225x6

275x6x5 sets



Mid mag grip lat pulldowns:

140x8x2 sets

160x8x3 sets



EZ bar skullcrushers:

120x10x4 sets



EZ cable curls:

115x10x4 sets



DB lateral raise:

20sX8

25sX8x3 sets



DB incline reverse fly:

15sX10x2 sets

20sX10

25sX10
Click to expand...
The work you’re putting in is paying off…..everything is moving in the right direction. You already had impressive numbers, and at this rate you’re probably going to smash your goals.💪
 
Segansational said:
Ok, do you guys have some good power lifters / PL coaches that I can follow to learn from? Particularly if any of them have podcasts, that would be great for my commute.

I currently listen to RP Strength, but they haven't been keeping up with content as much lately. Also listen occasionally to Fouad's BB podcast. But don't currently have any true powerlifting ones yet.
Click to expand...
Pete Rubish has a bunch of valuable info (and his own podcast), he is purely a powerlifting guy so that's what he focuses on, he also delves a bit into PED usage for PLing. Table Talk which I've seen mentioned already is good.

Leo and Longevity is also good (RIP). He goes extremely deep with PED usage etc. and has a good mix of both PLing and BBing, but you'll find more BBing. Also he's just really entertaining to listen to
 
gphagan1 said:
The work you’re putting in is paying off…..everything is moving in the right direction. You already had impressive numbers, and at this rate you’re probably going to smash your goals.💪
Click to expand...
thanks GP! It’s cool seeing it all be strung together correctly month to month for a change, I was doing many counterproductive things on my own lol. Deloading correctly every 4th week has been a game changer. By the time week 4 rolls around the deload weights feel heavy but it still is plenty stimulus to keep momentum.
 
2/22

W3D1



Bench, first rep paused:

135x5

225x5

315x5

370x6 amrap



3 board amrap:

380x7.5



KB incline seal row, paused:

142x10,8,6,5



DB incline press:

100sX6x5 sets



DB Circuit x 2

Upright rows: 40sX10

Hammer curls: 40sX10

Skullies: 40sX10
 
Did you have a spotter for 3-board, or what happens when one gets a ‘.5’ and it’s stuck on your chest with a benchblok under it?
 
Hyde said:
Did you have a spotter for 3-board, or what happens when one gets a ‘.5’ and it’s stuck on your chest with a benchblok under it?
Click to expand...
Spotter for sure lol. I definitely think that one through when it comes to blocks. In a power rack you can set the safeties high enough to solo it, in a combo rack no way Jose. That would be a funny looking squirm though!
 
The only squirming allowed when lifting is a required self adjustment from being to close to the hottie on the adductor machine.
 
2/25

W3D2



Strict standing OHP:

95x10

135x5

185x5

205x8 amrap



Deadbug CG 2 board bench, all paused:

135x6

225x6

290x6x5 sets



Lat pulldowns, dual handles/cables:

160x6x5 sets



Rope OH tri extensions:

100x10

115x10

130x10x2 sets



Rope hammer curls:

100x10

115x10

130x10

145x10



DB lateral raise:

25sX8x4 sets



Incline DB reverse fly:

20sX8x4 sets
 
that 205lb OHP is like my all time best 1rm lol. I was only like 185lbs at the time but criminy, you still 8 repped that mofo 😂
 
3/1

W4D1

BW: 240.4



Bench:

135x10

225x5

315x3x5 sets



3 board bench:

355x3x3 sets



Incline KB seal row:

142x10x3 sets



Incline DB press:

100sX8x3 sets



DB Circuit x 3 sets

Upright rows: 40sX8

Hammer curls: 40sX8

Skullies: 40sX8
 
SkRaw85 said:
3/1

W4D1

BW: 240.4



Bench:

135x10

225x5

315x3x5 sets



3 board bench:

355x3x3 sets



Incline KB seal row:

142x10x3 sets



Incline DB press:

100sX8x3 sets



DB Circuit x 3 sets

Upright rows: 40sX8

Hammer curls: 40sX8

Skullies: 40sX8
Click to expand...

315x3x5 nice man!!
 
3/4

W4D2



Strict standing OHP:

95x10

135x5

170x3x5 sets



Deadbug 2-board CG bench, all paused:

135x5

250x5x5 sets



Lat pulldowns, NG wide:

140x8

160x8x2 sets



Vgrip cable press downs:

130x8

160x8x2 sets



EZ cable curls:

160x8x2 sets



DB lateral raise:

20sX8

25sX8x2 sets



Incline DB reverse fly:

15sX20x2 sets

Deload complete!
 
Man, I've wondered, have you always been a bench only guy? what's the reasoning? What was your best deadlift and squat?

I'm still kinda new to the forums so I don't know all the history
 
AnfoAjax said:
Man, I've wondered, have you always been a bench only guy? what's the reasoning? What was your best deadlift and squat?

I'm still kinda new to the forums so I don't know all the history
Click to expand...
Nah. Pulled low 600s conventional/hookgrip, squat was just a touch under 6.
Really just sick of aggravating the discs every time I seem to get back around 300 lbs and it affecting my work/personal life negatively. Been doing real light/high rep lower sessions for training effect lately.
Benching fixed my discs last meet so it’s a sign from the gods: “Just bench my child”
I’ll be 40 in a few months as well, priorities shift nom sayin?
 
Some great training going on in here, 205x8 on military press is fire!
 
Yeah I think probably a majority of bench-only guys are in a similar boat. Like JM Blakley, Vincent Dizenzo, etc with old back injuries that had to write off competitive squats/pulls.

People like Scott Mendelson & Julius Maddox are the exception (and they were actually still tremendously strong in all 3, but their actual ability to be the best in the world made sense to focus). Scott also is missing an inch of his ankle from a car accident.
 
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