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SkRaw85 Training Log

Hyde said:
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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The main driving force behind it is that I want an elite raw bench before my time is up.
 
3/8/25

W1D1

BW: 244



Bench, paused first rep:

135x5

225x3

315x3

330x3

350x2x8 sets



3-board amrap:

385x8



KB incline seal row:

142x12,10,8,6



DB incline press:

100sX8x2 sets

120sX8



DB Circuit x 3 sets

Upright rows: 45sx8

Hammer curls: 45sX8

Skullies: 45sX8

Well, a few weeks ago with a spotter I hit 370 for 7 on 3 board. Today I added 15lbs, added a rep, and subtracted a spotter.
 
SkRaw85 said:
IMO an elite bench starts at 500. Lbs not dots 🤣
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I would agree with that!

DOTS or some coefficient is the only fair way to do a money meet amongst multiple weightclasses (except for super heavies, which get a bad short end of the stick on it), provided it’s not used between genders. So if you want a small meet with a big purse & lots of classes, that’s how it has to be.

But this whole focus on DOTS instead of Total for qualification or non-paid competition, like a Nationals/World event, makes no sense to me. You get points toward a total for lifting bigger in your class. There should not be a reward for being smaller inside your chosen weightclass.
 
Hyde said:
I would agree with that!

DOTS or some coefficient is the only fair way to do a money meet amongst multiple weightclasses (except for super heavies, which get a bad short end of the stick on it), provided it’s not used between genders. So if you want a small meet with a big purse & lots of classes, that’s how it has to be.

But this whole focus on DOTS instead of Total for qualification or non-paid competition, like a Nationals/World event, makes no sense to me. You get points toward a total for lifting bigger in your class. There should not be a reward for being smaller inside your chosen weightclass.
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Yeah, I can see there being a separate award for pound for pound lifting, similar to a best poser award or something. The meet prize, and all rankings should be all about who lifted the heaviest in the weight class.
 
IMG_1654.webp

Great 1 hour feeder podcast here
 
MrKleen73 said:
Yeah, I can see there being a separate award for pound for pound lifting, similar to a best poser award or something. The meet prize, and all rankings should be all about who lifted the heaviest in the weight class.
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There actually is; for a long time now they award the best lifter at meets for each gender based on formula/coefficient. So it’s not like it’s ignored.
 
SkRaw85 said:
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?
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Ah I see. Makes sense. Human spines aren't really meant to be compressed with the weight of a fridge on a weekly basis anyways

Did you prefer deadlifting over squatting when you were still training them seriously? Or vice versa?

Also, 300lbs walking weight is fckn huge bro. I can't even begin to imagine carrying that on my frame, I'm like 5'8 🤣 I could see how that would cause issues, not only with mobility but with sleep quality too
 
AnfoAjax said:
Ah I see. Makes sense. Human spines aren't really meant to be compressed with the weight of a fridge on a weekly basis anyways

Did you prefer deadlifting over squatting when you were still training them seriously? Or vice versa?

Also, 300lbs walking weight is fckn huge bro. I can't even begin to imagine carrying that on my frame, I'm like 5'8 🤣 I could see how that would cause issues, not only with mobility but with sleep quality too
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Oh no I’ve never weighted 300lbs. Just meant last prep I loaded up a lil over 300 for SSB shrugs and it wrecked me
 
3/11

W1D2



Strict standing OHP:

95x5

135x5

180x3

200x2x8 sets



Deadbug 2 board bench, wide grip, all paused:

135x5

225x5

285x5x5 sets



Dual cable Lat pulldowns:

140x8

160x8x4 sets



Rope Pressdowns, paused:

115x8x4 sets



Rope cable curls, paused:

115x8x4 sets



DB front raise:

30sX8x3 sets



DB reverse fly:

20sX10x4 sets

The only thing going right this year is my family and training. Got some shitty news about my job last night, then got news of cancer in the fam this morning. In a pretty bad spot I can’t lie. Good thing I have harnessed my rage and addictions these days. Stay strong brothers
 
Sorry to hear about that brother…will keep you in our thoughts and prayers. Glad your immediate family and training are good…stay strong, and keep using the gym and the iron to be that healthy outlet.💪
 
Sorry to hear that you are going through some bumps in the road Life can throw some haymakers. Stay the course, stay focused, the Big Guy never throws more at us than we can handle. It’s just a series of tests or “more hard work”. I watched this Seth Feroce vid and it snapped me out of some mental shiz I had been dealing with. Might inspire you?
 
I’m sorry to hear about the work troubles and the cancer. Hopefully things get better for your loved ones.

Just remember that you were looking for a job when you found this one, and anyone who can train with the discipline to hit the numbers you have is more than capable of finding a way to provide for your family (which is all that truly matters). Sometimes that’s a worse job, harder situation, etc, but you are going to make it. And you can keep looking for a better job while you get by on a temporary gig. Wishing you great opportunities!

Take time to breathe and remember what is truly important to you, and what you are thankful for.
 
Keep your head up Brother, you will get through this!!!
 
Hyde said:
There actually is; for a long time now they award the best lifter at meets for each gender based on formula/coefficient. So it’s not like it’s ignored.
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Yeah, I won that at my meet, I just didn't know if it was a Renegade thing or if the other feds did it too. That is the only recognition I think needs made, not having it affect how you are rated in the actual weight class. I mean being stronger pound for pound is cool, but being the strongest is cooler!!!
 
Thanks gents doing better. Just got steamrolled in a matter of 12 hrs from 8 different angles. Unpacked the **** and pressing on. It was more the lack of honesty with the job BS but hey, I’m glad you showed your true colors and I will never have a relationship with you again ever, we are not the same.
Appreciate the kind words, now let’s tear some $hit up!!!!!!!
 
SkRaw85 said:
Thanks gents doing better. Just got steamrolled in a matter of 12 hrs from 8 different angles. Unpacked the **** and pressing on. It was more the lack of honesty with the job BS but hey, I’m glad you showed your true colors and I will never have a relationship with you again ever, we are not the same.
Appreciate the kind words, now let’s tear some $hit up!!!!!!!
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Sounds like it’s time to Cowboy The Fuk Up!
 
SkRaw85 said:
Thanks gents doing better. Just got steamrolled in a matter of 12 hrs from 8 different angles. Unpacked the **** and pressing on. It was more the lack of honesty with the job BS but hey, I’m glad you showed your true colors and I will never have a relationship with you again ever, we are not the same.
Appreciate the kind words, now let’s tear some $hit up!!!!!!!
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Glad to see you’re staying Strong.💪
Yep, as far as the job BS, I’ve learned when people show you who they are through their actions, believe them.💪😎
 
3/14

W2D1



Bench, pause first rep:

135x5

225x5

315x3

365x3

375x2x5 sets



3-board amrap:

395x7



Paused KB incline seal row:

142x10,8,6,5



DB incline press:

120sX6x4 sets



DB Circuit x 3 sets

Upright rows: 45sx8

Hammer curls: 45sX8

Skullies: 45sX8
 
SkRaw85 said:
3/14

W2D1



Bench, pause first rep:

135x5

225x5

315x3

365x3

375x2x5 sets



3-board amrap:

395x7



Paused KB incline seal row:

142x10,8,6,5



DB incline press:

120sX6x4 sets



DB Circuit x 3 sets

Upright rows: 45sx8

Hammer curls: 45sX8

Skullies: 45sX8
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Wish my gym had a board, it'd be so helpful. I've tried doing pin presses but I fckn hate them, just jacks my **** up and it always feels so awkward

Wonder if floor press would be a better substitute
 
AnfoAjax said:
Wish my gym had a board, it'd be so helpful. I've tried doing pin presses but I fckn hate them, just jacks my **** up and it always feels so awkward

Wonder if floor press would be a better substitute
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FWIW my wife grabbed me one of the benchblokz from Rogue this winter and I've had a lot of fun with it here and there. I just keep it in back of the car and grab it with my gym bag on the days we want to use it. gym back holds bands and slingshot full time, then the lifting belt and bench blok sits in the car 24/7/365
 
AnfoAjax said:
Wish my gym had a board, it'd be so helpful. I've tried doing pin presses but I fckn hate them, just jacks my **** up and it always feels so awkward

Wonder if floor press would be a better substitute
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Floor Press is a great free option. Only tough part is a self-unrack if trying maximal weights, but otherwise it’s a golden variation. Protects the pecs from that last couple inches of travel, but still builds great starting power if you pause them.

It’s the Boxsquat equivalent for Benchpress.
 
3/18

W2D2



Strict standing OHP:

135x5

185x3

205x3

215x2x6 sets



Deadbug wide grip 2-board bench, all paused:

135x5

225x5

300x5x5 sets



Dual cable lat pulldowns, paused:

160x6x5 sets



Rope pressdowns, paused:

130x8x4 sets



EZ reverse cable curls:

70x8

85x8

100x8x2 sets



DB front raise:

35sX6x2 sets

40sX6x2 sets



DB reverse fly:

25sX8x4 sets

IMG_1691.webp
 
Dustin07 said:
FWIW my wife grabbed me one of the benchblokz from Rogue this winter and I've had a lot of fun with it here and there. I just keep it in back of the car and grab it with my gym bag on the days we want to use it. gym back holds bands and slingshot full time, then the lifting belt and bench blok sits in the car 24/7/365
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Is there a difference between using boards/blocks for bench pressing vs doing floor press? Is it targeting the same activation, mid-range strength & lockout?
 
Segansational said:
Is there a difference between using boards/blocks for bench pressing vs doing floor press? Is it targeting the same activation, mid-range strength & lockout?
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probably a better question for @Hyde and @SkRaw85 tbh.
I haven't done much floor press since my xfit days and I don't recall if I ever took over about 225lbs or so.

although just thinking of the two movements in my head it feels like board press would give you more form practice with that board hitting bottom, you have the pause, recoil, and even leg drive whereas at least how I used to have floor press, you come down to a complete static stop at the bottom almost more like a spotto kinda?

Looking at my own ROM right now by the time my triceps bottom out on the floor, the bar is still noticeably higher than when I'm running my benchblokz
 
Dustin07 said:
probably a better question for @Hyde and @SkRaw85 tbh.
I haven't done much floor press since my xfit days and I don't recall if I ever took over about 225lbs or so.

although just thinking of the two movements in my head it feels like board press would give you more form practice with that board hitting bottom, you have the pause, recoil, and even leg drive whereas at least how I used to have floor press, you come down to a complete static stop at the bottom almost more like a spotto kinda?

Looking at my own ROM right now by the time my triceps bottom out on the floor, the bar is still noticeably higher than when I'm running my benchblokz
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Board press will be more mechanically similar, activate leg drive and tensioning same as your comp bench. Also the weight can settle in your chest/belly should you pause it.

Floor press strips that leg drive and tensioning putting you in a disadvantageous position which will in turn require/build more upper back and arm strength to execute.

Both are great and have their place imo
 
Segansational said:
Is there a difference between using boards/blocks for bench pressing vs doing floor press? Is it targeting the same activation, mid-range strength & lockout?
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Everything SK said, but I want to add that depending on how you are built, Floorpress may be very similar ROM to a full benchpress. Mine is equivalent to maybe a 1-board, but you get zero leg drive with the legs laid out flat (and a poorer arch). So it works my static starting strength powerfully, between the mechanical disadvantage, similar ROM, & pause. It builds stronger arms.
 
3/22

W3D1



Bench, first rep paused:

135x3

225x3

315x3

365x3

395x5



3-board amrap:

405x5



Incline DB seal rows, paused:

150x8,6,5,3



DB incline press:

120sX5x4



DB Circuit x 3 sets

Upright rows: 50sX8

Hammer curls: 50sX8

Skullies: 50sX8
 
SkRaw85 said:
3/22

W3D1



Bench, first rep paused:

135x3

225x3

315x3

365x3

395x5



3-board amrap:

405x5



Incline DB seal rows, paused:

150x8,6,5,3



DB incline press:

120sX5x4



DB Circuit x 3 sets

Upright rows: 50sX8

Hammer curls: 50sX8

Skullies: 50sX8
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Strong workout…..looks like you’re ramping things up. That 395x5 is impressive, and not even your PR makes it more impressive.💪
 
SkRaw85 said:
3/22

W3D1



Bench, first rep paused:

135x3

225x3

315x3

365x3

395x5



3-board amrap:

405x5



Incline DB seal rows, paused:

150x8,6,5,3



DB incline press:

120sX5x4



DB Circuit x 3 sets

Upright rows: 50sX8

Hammer curls: 50sX8

Skullies: 50sX8
Click to expand...
I'm convinced bro has another pair of legs and it is substituting for his arms
 
3/25

W3D2



Strict standing OHP:

45x10

95x10

135x3

185x3

225x7



Deadbug wide grip bench, full rom, all paused:

135x5

225x5

315x5x5 sets



Dual handle lat pulldowns:

160x5

180x5x4 sets



Rope Pressdowns, paused:

145x8x4 sets



V grip cable curls:

115x8

145x8

160x8x2 sets



DB front raise:

40sX5x5 sets



DB reverse fly: 4

30sX6x4 sets
 
3/29

W4D1



Bench:

135x5

225x5

265x5x5 sets



3 board bench:

275x5x3 sets



DB incline seal row:

60sX20x3 sets



45° Incline DB press:

100sX12x3 sets



DB Circuit x 3 sets

Upright rows: 30sX15

Hammer curls: 30sX15

Skullies: 30sX15
 
gphagan1 said:
That is impressive….and just imagine when he is older in his Powerlifting prime.💪
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Considering it’s the biggest raw w wraps total ever, I don’t think we will see him be doing bigger ones in 8-10 years time. These kind of weights are special, and they take a toll.

I wish him the best! But I don’t know that people realize how freaky it is, as is. If he is done tomorrow, this total will be legendary.
 
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