SkRaw85 Training Log

[SkRaw85]

Great session!

Thank you sir. One more heavy OHP/Deadbug today then on to my “lighter deload”. Honestly love where this is going. Meet day should be quite eye opening

 

[MrKleen73]

How far out are you now?

 

[SkRaw85]

How far out are you now?

9 weeks 4 days

 

[SkRaw85]

4/22

W3D2



Strict standing OHP:

135x5

185x5

235x5



Deadbug 2-board bench, all paused:

225x5

315x8x4 sets



CG/NG lat pulldowns:

120x10x5 sets



DB lateral raise:

15sX10x4 sets



Rope hammer curls:

115x10

130x10

145x10x2 sets



Rope pressdowns:

145x10x4 sets



DB strict reverse fly:

20sX12x4 sets

 

[Dustin07]

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…..

even an empty barbell RDL is a no go?

 

[SkRaw85]

even an empty barbell RDL is a no go?

I’ve been doing light lower work. Just haven’t logged it cuz it’s boring and light lol. A lot of single leg work with KBs and bands, etc. RDLs if I don’t have to drive my car that day.

 

[SkRaw85]

4/25

W4D1

Deload



Bench, pause first rep:

135x3

225x3

315x3

365x3x6 sets



3-board bench, pause first rep:

395x3x3 sets



CG bench, pause first rep:

325x3x3 sets



DB incline seal row:

80sX8x3 sets



Incline DB fly:

30sX12x2 sets



DB front raise:

40sX8x4 sets



DB hammer curls: 55sX4x4 sets

-SS: DB skullies: 55sX4x4 sets

 

[SkRaw85]

4/28

W4D2

Deload



Strict OHP:

135x5

185x3

215x3x6 sets



Deadbug widegrip bench, all paused:

135x4

225x4

315x6x4 sets



DB McLeod flies:

15sX10x2 sets



Ultra wide mag grip pulldowns:

120x8x2 sets

140x8x2 sets



DB upright row:

50sX8x4 sets



EZ cable curls:

130x8x4 sets



Rope pressdowns:

145x8x4 sets



DB strict reverse fly:

20sX10x4 sets

 

[SkRaw85]

Changed up cycle a bit. Dropped EQ and replaced with primo ace, upped test and NPP. Growth at 3.3iu nightly. Onward.

 

[gphagan1]

4/28

W4D2

Deload



Strict OHP:

135x5

185x3

215x3x6 sets



Deadbug widegrip bench, all paused:

135x4

225x4

315x6x4 sets



DB McLeod flies:

15sX10x2 sets



Ultra wide mag grip pulldowns:

120x8x2 sets

140x8x2 sets



DB upright row:

50sX8x4 sets



EZ cable curls:

130x8x4 sets



Rope pressdowns:

145x8x4 sets



DB strict reverse fly:

20sX10x4 sets

Even your deloads on bench are good numbers…Deadbug Wide Grip Bench 315x4setsx6 - Skrong

 

[Dustin07]

I can't remember, are you running a specific program right now or hybriding?

 

[SkRaw85]

I can't remember, are you running a specific program right now or hybriding?

I have been working with a coach the past 6 months. Essentially running juggernaut.

 

[SkRaw85]

Even your deloads on bench are good numbers…Deadbug Wide Grip Bench 315x4setsx6 - Skrong

Deloads during prep definitely hit different

 

[MrKleen73]

Still regularly killing it I see!

 

[SkRaw85]

Still regularly killing it I see!

Trying to represent for dinos!

 

[MrKleen73]

Trying to represent for dinos!

Meanwhile this Dino is turning into a fossil!

 

[SkRaw85]

Meanwhile this Dino is turning into a fossil!

Never forget fossil>broccoli

 

[SkRaw85]

5/3

W5D1

BW: 253



DB McLeod flys:

15sX10x2 sets



Bench, first rep paused:

135x5

225x3

315x3

365x1

405x1

420x3



Full boar slingshot bench:

435x3x2 sets



Bench down sets:

370x3x3 sets



DB paused seal row:

80sX6

90sX6x2 sets



DB front raise:

30sX6

35sX6

40sX6

45sX6



DB circuit x 4 sets

-Hammers 50s x 6 reps

-Skullies 50s x 6 reps

 

[Hyde]

Are you using Primo Ace tablets? How much/day?

 

[SkRaw85]

Are you using Primo Ace tablets? How much/day?

Yezzir. I really just use it in place of an AI when pushing 19nors. 25mg morning/25mg night.

 

[gphagan1]

5/3

W5D1

BW: 253



DB McLeod flys:

15sX10x2 sets



Bench, first rep paused:

135x5

225x3

315x3

365x1

405x1

420x3



Full boar slingshot bench:

435x3x2 sets



Bench down sets:

370x3x3 sets



DB paused seal row:

80sX6

90sX6x2 sets



DB front raise:

30sX6

35sX6

40sX6

45sX6



DB circuit x 4 sets

-Hammers 50s x 6 reps

-Skullies 50s x 6 reps

Man……420x3 Bench, now that’s what I’m talkin’ about.

 

[SkRaw85]

Man……420x3 Bench, now that’s what I’m talkin’ about.

We are moving in the right direction!

 

[dapack]

429x3 withn1st rep paused is awesome!!

 

[Hyde]

Yezzir. I really just use it in place of an AI when pushing 19nors. 25mg morning/25mg night.

You feel like that dose makes a noticeable difference in that regard, as far as estrogen management? Because that’s actually an affordable dose. Also, any reflux like some other orals?

Bench is looking great btw.

 

[SkRaw85]

You feel like that dose makes a noticeable difference in that regard, as far as estrogen management? Because that’s actually an affordable dose. Also, any reflux like some other orals?

Bench is looking great btw.

I do! Negates my need for exem on cycle. I don’t not get reflux from these and I am VERY prone to that from orals.
Thanks brother!

 

[Dustin07]

great weekend work man!

 

[MrKleen73]

You bench numbers are like squat numbers!

 

[SkRaw85]

You bench numbers are like squat numbers!

You haven’t seen my squat lately then

 

[SkRaw85]

5/6

W5D2



Strict standing OHP:

45x10

135x5

185x5

225x1

250x3



DB McLeod fly:

20sX10



Deadbug paused 2 board bench:

135x6

225x3

315x3

340x6x4 sets



Mag grip CG lat pulldowns:

160x6x5 sets



DB lateral raise:

25sX6x4 sets



Rope hammer curls:

145x6

160x6

175x6

190x6



Rope pressdowns:

145x6

160x6x3 sets



DB strict reverse fly:

25sX8x4 sets

 

[Dustin07]

Strict standing OHP:

250x3

holyshit dude.

 

[Hyde]

6-rep rope Pressdowns

 

[SkRaw85]

holyshit dude.

It’s grrrrooooooooooovvvvvyyy!

6-rep rope Pressdowns

I’ve tightened up my preesdown form over the years to what I might dare say is….perfect? Added a wrist roll and pause at the bottom of every set a few years ago. Push/spread slow, roll wrist and pause, repeat. Very effective additions to the movement.

 

[MrKleen73]

Impressive overhead for sure!!!

You haven’t seen my squat lately then

Haha, if anything like mine it is 0lbs x0 sets and 0 volume.

 

[gphagan1]

You’ve really added to your Overhead, 250 x 3 impressive.

 

[Dustin07]

You’ve really added to your Overhead, 250 x 3 impressive.

God saw fit to put his legs on his shoulders instead, dude presses other dude's squats.

 

[SkRaw85]

5/11

W6D1

Deload



Bench, all paused:

295x5x3 sets



3-board bench, all paused:

325x3x2 sets



CG bench, all paused:

260x3x2 sets



DB seal rows:

75sX12x2 sets



DB incline fly, all paused:

25sX15x2 sets



DB front raise:

25sX12x3 sets



DB circuit x 2 sets

-Hammers 50sX6

-Skullies 50sX6

 

[SkRaw85]

5/14

W6D2

Deload



Strict standing OHP:

135x5

175x5x3 sets



Deadbug widegrip bench, all paused:

135x5

225x5

275x8x3 sets



Ultra wide mag grip pulldowns:

120x12

140x12x2 sets



DB upright row:

45sX12x2 sets



EZ cable curls:

130x12x2 sets



Rope pressdowns:

130x12x2 sets



DB strict reverse fly:

15sX20x2 sets

 

[SkRaw85]

Turned 40 last week. I am officially a master

 

[gphagan1]

Happy Belated Birthday

 

[Hyde]

Turned 40 last week. I am officially a master

Age is just a number, but Masters is a whole new division to conquer!

 

[Segansational]

Impressive overhead for sure!!!


Haha, if anything like mine it is 0lbs x0 sets and 0 volume.

Ah, I see we follow the same training philosophy!

Turned 40 last week. I am officially a master

Happy birthday!

Also, those are some killer numbers you're putting up. I could use some tips...

 

[Dustin07]

Turned 40 last week. I am officially a master

My highest squat, bench, and deadlift all came after 41 FWIW. I remember when I was like 30 competing with college athletes and I told the coach I was training for masters class. I said I have 10 years to prepare. he was like fuk you, dude (he was ten years older than me I think).

 

[SkRaw85]

5/17

W7D1



Bench, pause first rep:

135x5

225x2

315x2

390x2x6 sets



3-board bench, pause first rep:

425x2x3 sets



CG bench, pause first rep:

355x2x3 sets



DB seal row:

90sX10x3 sets



DB McLeod fly:

25sX10



DB incline fly:

25sX12x2 sets



DB front raise:

30sX10x4 sets



DB hammer/skullcrusher circuit:

30sX10x4 sets

 

[PolishHamm3r77]

5/17

W7D1



Bench, pause first rep:

135x5

225x2

315x2

390x2x6 sets



3-board bench, pause first rep:

425x2x3 sets



CG bench, pause first rep:

355x2x3 sets



DB seal row:

90sX10x3 sets



DB McLeod fly:

25sX10



DB incline fly:

25sX12x2 sets



DB front raise:

30sX10x4 sets



DB hammer/skullcrusher circuit:

30sX10x4 sets

Are the db seal rows done parallel to the floor or slight incline? And do you use a “neutral” grip

 

[SkRaw85]

Are the db seal rows done parallel to the floor or slight incline? And do you use a “neutral” grip

Slight incline and neutral grip currently

 

[akboom87]

5/17

W7D1



Bench, pause first rep:

135x5

225x2

315x2

390x2x6 sets



3-board bench, pause first rep:

425x2x3 sets



CG bench, pause first rep:

355x2x3 sets



DB seal row:

90sX10x3 sets



DB McLeod fly:

25sX10



DB incline fly:

25sX12x2 sets



DB front raise:

30sX10x4 sets



DB hammer/skullcrusher circuit:

30sX10x4 sets

Strong!!

 

[SkRaw85]

Strong!!

Thanks man! Strongest I’ve been to date, without a doubt.

 

[gphagan1]

Definitely strong….that 390 x 6sets x 2 is impressive enough then you throw in all the other heavy volume….moving some tonnage today.

 

[Hyde]

Thanks man! Strongest I’ve been to date, without a doubt.

Love to see it! Keep doing what you’re doing brother!

 

[dapack]

Turned 40 last week. I am officially a master

Here comes the Old Man Strength now!!!