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SkRaw85 Training Log

Hyde said:
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.
Click to expand...
After totaling that he attempted a 500kg dead. Almost locked it out too. Freak
 
SkRaw85 said:
After totaling that he attempted a 500kg dead. Almost locked it out too. Freak
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I saw that; he’s going to do more soon for sure unless something gets hurt. All the power is there for more.

I just don’t think he’ll be peaking when he’s 35. I think we’re going to see his greatest lifts in the next few years - but I sincerely hope it lasts longer!
 
Hyde said:
I saw that; he’s going to do more soon for sure unless something gets hurt. All the power is there for more.

I just don’t think he’ll be peaking when he’s 35. I think we’re going to see his greatest lifts in the next few years - but I sincerely hope it lasts longer!
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Yeah, you just hope he doesn’t get hurt to see where he could take it over the next few years. Crazy strong at such a young age.💪
 
Hyde said:
I saw that; he’s going to do more soon for sure unless something gets hurt. All the power is there for more.

I just don’t think he’ll be peaking when he’s 35. I think we’re going to see his greatest lifts in the next few years - but I sincerely hope it lasts longer!
Click to expand...

makes sense, I didn't realize how young Thor Bjornsson was until just recently, so he was only like 29 when he pulled 501kg I think...?
 
Hyde said:
I saw that; he’s going to do more soon for sure unless something gets hurt. All the power is there for more.

I just don’t think he’ll be peaking when he’s 35. I think we’re going to see his greatest lifts in the next few years - but I sincerely hope it lasts longer!
Click to expand...
Agreed. I hope he keeps the train on the tracks, dude is a freak. I did notice his skin is quite bad for 24, I can only imagine the cycle required for that total and then comes the longevity impact 😵‍💫
 
4/1

W4D2



Strict standing OHP:

135x5

150x5x5 sets



Deadbug wide grip bench:

135x8

205x12x4 sets



Dual cable lat pulldowns:

120x15x2 sets



DB French press:

70x15x2 sets



Rope hammer curls:

100x15x2 sets



DB front raise:

20sX15x3 sets



DB reverse fly:

15sX20x2 sets
 
4/5/25

W1D1

BW: 245

Sleep: 10.5



Bench, pause first rep:

135x3

225x5

315x6x5 sets



3-board bench:

350x6x2 sets



CG bench:

285x6x2 sets



DB upright row:

30sX20x3 sets



45° Incline DB fly:

25sX20x2 sets



DB front raise:

20sX20x3 sets



DB hammer curls: 40sX10x3 sets

-SS: DB skullies: 40sX10x3 sets

Alright first day of 12 week prep has begun! Nandrolone has also entered chat, blast away.
Test 465, EQ 225, NPP 210, GH 2.5iu.
 
SkRaw85 said:
4/5/25

W1D1

BW: 245

Sleep: 10.5



Bench, pause first rep:

135x3

225x5

315x6x5 sets



3-board bench:

350x6x2 sets



CG bench:

285x6x2 sets



DB upright row:

30sX20x3 sets



45° Incline DB fly:

25sX20x2 sets



DB front raise:

20sX20x3 sets



DB hammer curls: 40sX10x3 sets

-SS: DB skullies: 40sX10x3 sets

Alright first day of 12 week prep has begun! Nandrolone has also entered chat, blast away.
Test 465, EQ 225, NPP 210, GH 2.5iu.
Click to expand...
Lookin SAUCY!!! 900 mgs. All gas no brake!!!
 
SkRaw85 said:
4/5/25

W1D1

BW: 245

Sleep: 10.5



Bench, pause first rep:

135x3

225x5

315x6x5 sets



3-board bench:

350x6x2 sets



CG bench:

285x6x2 sets



DB upright row:

30sX20x3 sets



45° Incline DB fly:

25sX20x2 sets



DB front raise:

20sX20x3 sets



DB hammer curls: 40sX10x3 sets

-SS: DB skullies: 40sX10x3 sets

Alright first day of 12 week prep has begun! Nandrolone has also entered chat, blast away.
Test 465, EQ 225, NPP 210, GH 2.5iu.
Click to expand...
Kicking up the Octane……ready to see where this ride takes ya. You’re already putting in great numbers….. I think you’re gonna kill it, especially as Beastmode kicks in!!!💪😎
 
Hyde said:
I was going for a Rich Piana reference; always downplaying whatever he was eating and encouraging people to eat way more.

For him, 900mg was also just a snack when it came to blasting lol
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dude ate like a carton of ice cream every night lol
 
PolishHamm3r77 said:
I tried his ice cream approach. 1 pint of Ben and Jerry’s per night either cookie dough or straw cheese cake. It did not yield his results 🤣🤣🤣🤪🤪🤪
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There were a lot more ingredients in his formula... LMAO!
 
4/8

W1D2



Strict standing OHP:

135x6

185x6x5 sets



Deadbug wide-grip bench:

135x5

225x5

275x12x4 sets



Ultra wide mag grip pulldowns:

100x20x4 sets



Cable NG low row:

140x20x3 sets



Rope hammer curls:

70x20x3 sets



Rope pressdowns:

100x20x3 sets



DB strict reverse fly:

12sX25

10sX25x3 sets


Four sets of 12 widegrip FML!!!!
 
the gym was a cluster last night when I went in for round two, so I had a hard time getting any of my normal equipment, this is that "Freemotion high lat row" machine I jumped on, but it was configured backwards from this, with the knees facing the other direction and the lever behind you instead of infront of you. I was really impressed by how well it hit:

1744209325778.webp


although I have to say had I felt like engaging with anyone I should have just asked to work in on lat pull downs cause I knocked out 4 sets on that thing while the guy so on the 3 lat pull downs rested inbetween their ONE.
 
Dustin07 said:
the gym was a cluster last night when I went in for round two
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I try to avoid evening workouts like the plague , Everytime i go its just been a bad experience. Had a guy throw my journal and water bottle off my machine once. I was like really dude just ask.

Dunno if it's social media fault but seems like everyone refuses to work in and socialize these days
 
AnfoAjax said:
I try to avoid evening workouts like the plague , Everytime i go its just been a bad experience. Had a guy throw my journal and water bottle off my machine once. I was like really dude just ask.

Dunno if it's social media fault but seems like everyone refuses to work in and socialize these days
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Most commercial gym contracts state you must let someone work in if possible.

I realize that’s not necessarily always going to be socially comfortable or worth it, like if a woman is on something or you’re dripping sweat, but if some guy is hogging something you can call him out & take it to the management if necessary. I usually just rearrange things or substitute something, but sometimes it’s a principle thing.
 
Yeah I'll pick and choose my battles. if someone is working the same poundages that I want to hit I'm more likely to ask if I can work in. otherwise I might just do my planned session out of order until what I'm looking for frees up. This one particular gym though is just a bizarre cluster. everytime I visit other locations it really makes me appreciate how great the Tacoma one is.
 
Dustin07 said:
Yeah I'll pick and choose my battles. if someone is working the same poundages that I want to hit I'm more likely to ask if I can work in. otherwise I might just do my planned session out of order until what I'm looking for frees up. This one particular gym though is just a bizarre cluster. everytime I visit other locations it really makes me appreciate how great the Tacoma one is.
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Yeah squatting with someone is very tough, because you have to use the lower bar height. But benching at a commercial gym is cake since there are fixed rack heights, for example. And it’s not that hard to move some plates around; that’s what you came to the gym to do.
 
Hyde said:
Most commercial gym contracts state you must let someone work in if possible.

I realize that’s not necessarily always going to be socially comfortable or worth it, like if a woman is on something or you’re dripping sweat, but if some guy is hogging something you can call him out & take it to the management if necessary. I usually just rearrange things or substitute something, but sometimes it’s a principle thing.
Click to expand...
Absolutely agree, sometimes it is the principal that matters! It is odd to me because I am typically the person who watches out for people who want the machine / station I am on and will offer for them to work in if they want. Just last night i saw someone eyeballing the Chest Supported TBar Row while I was getting my DB's for my spider curls. I asked him if he was waiting for it, and then offered him to work in with me. I told him we could load the T Bar and then move it to the side at the floor so I could alternate with him to do my sets. So I finished my set then we propped the TBar up on the machines stand and he did his then we set it back down on the floor and I did my curls again. We both got to knock out what we wanted and no one had to wait. That is how it is supposed to be!!!! Sometimes you run into an asshat that makes it a principal kind of thing and you take it to management.
 
Bingo!
most of the guys at my gym cap their deads around 185-225 so that's another one that is really nice to work in. if he's doing sets at 185 then I'll take the chance to get warm up reps in with him while he's finishing, etc.
 
I do gotta say, since switching to a strongman gym in the past year the people and environment are top notch. If somebody acted the way @AnfoAjax described they would be asked politely to leave, if they refused it would be their demise lol. Maybe look for a smaller gym that has your people bro. It makes all the difference in terms of mindset, in and out of the gym.
 
Yeah, my main gym is a community. We all support each other and people let me work in pretty much any time I ask. Everyone is there to work on something, and there is a community type of vibe.
 
SkRaw85 said:
I do gotta say, since switching to a strongman gym in the past year the people and environment are top notch. If somebody acted the way @AnfoAjax described they would be asked politely to leave, if they refused it would be their demise lol. Maybe look for a smaller gym that has your people bro. It makes all the difference in terms of mindset, in and out of the gym.
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This is a great point; I don’t deal with any of the normie bs at the barbell club. There is a different set of norms where people inherently work together to share the equipment & space mindfully. People will ask you if you need them to move their junk off a bench pre-emptively, or if you want any of their plates as they are stripping the bar so neither of you has to walk as far later. Everyone is expected to spot or lift off if able & you really want it.

If someone is going for a PR or very important set, they are allowed to put whatever they want on the stereo for the effort. People will at a minimum stop chatting for it, and often cheer you on.
 
I usually take the approach of just modifying my workout routine if something i want to use is busy/taken as rule of thumb. Use that as opportunity to hit something different first.

But if busy, I'll ask or offer people to work in. I try to eyeball if we're using similar weights though, just so it's not interrupting cadence too much.

But it is kind of amazing how inconsiderate some people can be - or oblivious too - if it's clear you're waiting/hoping to work in.
 
Segansational said:
I usually take the approach of just modifying my workout routine if something i want to use is busy/taken as rule of thumb. Use that as opportunity to hit something different first.

But if busy, I'll ask or offer people to work in. I try to eyeball if we're using similar weights though, just so it's not interrupting cadence too much.

But it is kind of amazing how inconsiderate some people can be - or oblivious too - if it's clear you're waiting/hoping to work in.
Click to expand...
I am going to ask to work in before I do something different unless it is already a group of people that will slow things down for everyone. If you have the weights already nearby by the station changing the weight even adding 3 more plates per side is going to take less than 30 seconds. It isn't a big deal 99% of the time for everyone involved unless the person is feeling entitled and thinking they actually own that station for however long they want to use it. Now if there is something very similar that targets the same area as effectively then I just move on.

To be fair, I do realize I am in a size group that makes it a little less likely to get push back when I ask to work in with someone. Partially because of not wanting a confrontation, and partially because they want to see if they can learn something from a bigger guy. Even at this body weight and body fat I look like a damn tank. Especially since most in the gym know I am always offering to let people work in or proactively tell them I am almost done if I see them lingering nearby.

As frustrated as I sound with the training, I am happy with my progress in the face of my current challenges, and desire level. I was sitting around after kind of being frustrated with my situation one day and then looked around and thought; Y"ou know it almost isn't fair that I am still this muscular and developed after all the time i took off and the frequent wheel spinning I run into in my efforts to make progress". I am still one of the best built guys in the gym with one of the most muscular, well rounded, thick frames, and sometimes I forget that. It was a nice, and probably needed realization I needed to be grateful of where I am and solid base I have build over the last 40 years of lifting.
 
Sorry I went on a tangent there, and didn't mean to monopolize the thread.
 
MrKleen73 said:
I am going to ask to work in before I do something different unless it is already a group of people that will slow things down for everyone. If you have the weights already nearby by the station changing the weight even adding 3 more plates per side is going to take less than 30 seconds. It isn't a big deal 99% of the time for everyone involved unless the person is feeling entitled and thinking they actually own that station for however long they want to use it. Now if there is something very similar that targets the same area as effectively then I just move on.
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it is nice to be in a community gym like Hyde and Skraw mentioned above for just easy lifting like this, I don't have an issue with appraoching stranger by any means and every gym bro is just a bro you haven't met yet lol. But in xfit you become a tribe, so its just normal. my buddies PL gym started out exactly like the guys mentioned before. that was his whole layout design, and customer base, but when he started to focus on kids classes and silver sneakers all the legit PL competitors scattered to other PL focused gyms. I was the last one to leave. We had a great group because everyone was a strong power lifter with me and one other dude being the aesthetic focused ones. We actually trained together when he got ready for his first BB show and I almost got on board with him at that time, but decided to stay casual about it and train with him LIKE I was getting on stage. but my buddy just burned everyone over time and they all left.

My wife went back last summer and started up a newbie womens class that she really enjoyed but she eventually killed that too because he just never cleans the gym, broken equipment stays broken forever despite him charging all members an annual maintenance fee for new equip/etc and he charges about $100/month which is basically the going rate for a non chain gym in our region but honestly the only thing he has that LA fitness doesn't have is reverse hypers. He does have more racks and platforms and that's great for Oly, but you always end up competiting with 15yr olds for space and I got kicked off mid set many times for a teen class so I finally just said screw it and went to the box gym.
 
Yeah, I was a member at one gym that seemed to do it right but I wasn't super fond of their equipment. They also did group training but they were smart and built out a smaller section of the gym that was basically for the classes. You could go in there to train any time they didn't have a class but as soon as it was time for a class it was time to clear out. However they still had the main side of the gym to go workout in once they got moved. The only things they had in there that weren't available out in the main gym was one of those functional athletic training stations with monkey bars, a slam ball target, and squatting station with a platform, and a few other functional training goodies. It was also where they kept all the kettlebells.
 
4/11

W2D1



Bench, pause first rep:

135x5

225x5

315x3

340x5x6 sets



3-board bench:

370x5x2 sets



CG bench:

305x5x2 sets



DB slight incline seal row:

70sX12x3 sets



45° incline DB fly:

30sX15x2 sets



DB front raise:

30sX12x3 sets



DB hammer curls: 50sX6x4 sets

-SS: DB skullies: 50sX6x4 sets
 
Steadily beasting up in here!!!
 
4/14

W2D2



Strict standing OHP:

135x5

185x3

200x5x6 sets



Deadbug widegrip bench:

135x5

225x5

295x8x4 sets



Ultra wide mag grip pulldowns:

120x12x4 sets



DB upright row:

40sX12x4 sets



Rope hammer curls:

100x12x4 sets



Rope pressdowns:

130x12x4 sets



DB reverse fly:

15sX15x4 sets
 
4/19

W3D1



Bench:

135x5

225x5

315x3

365x2

395x5



Full boar slingshot bench:

405x5x2 sets



Bench, down sets:

350x5x3 sets



DB seal row:

75sX10x3 sets



DB front raise:

35sX10x4 sets



DB hammer curls: 50sX5x4 sets

-SS: DB skullies: 50sX5x4 sets
 
SkRaw85 said:
4/19

W3D1



Bench:

135x5

225x5

315x3

365x2

395x5



Full boar slingshot bench:

405x5x2 sets



Bench, down sets:

350x5x3 sets



DB seal row:

75sX10x3 sets



DB front raise:

35sX10x4 sets



DB hammer curls: 50sX5x4 sets

-SS: DB skullies: 50sX5x4 sets
Click to expand...
With the raw bench power you already had, adding a trainer seemed like the perfect timing for you. And with the progression you are consistently making, man you are going to kill it at your comp. You may have already said it, but where is your meet going to be at?
 
SkRaw85 said:
Ya know I was a little gun shy at first but slow progression has actually helped my lower back
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I never thought about that with you but yes, for sure. When I was training OHP religously I had really built that specific up/down core strength, I still used a belt when I was making big pushes but push jerking 185-205 or something for reps in a wod didn't even phase me. after taking some time away from OHP I was shocked that I really felt the need for my belt at anything say 185+. It's coming back, but for sure there was a period there when I hadn't trained direct OH stuff heavily for a while that my lower back needed reinforcement. It was crazy how I went from like a 270 jerk to feeling really really unstable at like 185+ without the belt.
 
gphagan1 said:
With the raw bench power you already had, adding a trainer seemed like the perfect timing for you. And with the progression you are consistently making, man you are going to kill it at your comp. You may have already said it, but where is your meet going to be at?
Click to expand...
Thanks brother! This one will be in CO.
 
Dustin07 said:
I never thought about that with you but yes, for sure. When I was training OHP religously I had really built that specific up/down core strength, I still used a belt when I was making big pushes but push jerking 185-205 or something for reps in a wod didn't even phase me. after taking some time away from OHP I was shocked that I really felt the need for my belt at anything say 185+. It's coming back, but for sure there was a period there when I hadn't trained direct OH stuff heavily for a while that my lower back needed reinforcement. It was crazy how I went from like a 270 jerk to feeling really really unstable at like 185+ without the belt.
Click to expand...
It all works together that for sure! So I actually ditched the belt and elbow sleeves completely for this movement about a month ago. Strengthening my bench arch and the discs that were jacked feel much more stable in that area. Long periods of driving or sitting still sucks so I know it’s still a thing, but I’m coming along? Maybe I should load up 325 lbs on the SSB for shrugs a month before my meet again 🤣
Lessons learning…..
 
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