SkRaw85 Training Log

8/13

W1D1



Bench:

135x5

225x5

300x8

325x5x8 sets



3-board amrap:

355x8



NG mid mag pulldowns:

140x12x4 sets

120x12



DB seal row:

90sX12x2 sets



Db fly:

35sX12x3 sets



DB circuit (upright rows, hammer curls, skullies):

30sX12x3 sets

Wow, very interesting day yesterday. I felt extremely petite all day. Morning gym session was packed with monsters competing in the Shaw strongman/armwrestling this weekend. Laurence Shahlaei was there with his wife, now those are some biceps goals right there holy hell! Later that night at work Filip Larsson came in with his family so I was BSing with him about his match, guy made me look like a small child lol.
Anyhoo, I have never been to an armwrestling match in my life, watched Over the Top countless times as a kid, but now I am BEYOND HYPED for tomorrow night’s matches! This is going to fahk! Might have to do a Piana arm blast after Top golf before the comp lol. I’ll snag pics/vids for sure.
 
SkRaw85 said:
Wow, very interesting day yesterday. I felt extremely petite all day. Morning gym session was packed with monsters competing in the Shaw strongman/armwrestling this weekend. Laurence Shahlaei was there with his wife, now those are some biceps goals right there holy hell! Later that night at work Filip Larsson came in with his family so I was BSing with him about his match, guy made me look like a small child lol.
Anyhoo, I have never been to an armwrestling match in my life, watched Over the Top countless times as a kid, but now I am BEYOND HYPED for tomorrow night’s matches! This is going to fahk! Might have to do a Piana arm blast after Top golf before the comp lol. I’ll snag pics/vids for sure
Click to expand...

I can't even unpack this entire paragraph. I laughed, I cried, I got excited. I did a line of preWO on the bathroom counter and then 12 hours of arms at LA fitness.
 
SkRaw85 said:
8/13

W1D1



Bench:

135x5

225x5

300x8

325x5x8 sets



3-board amrap:

355x8



NG mid mag pulldowns:

140x12x4 sets

120x12



DB seal row:

90sX12x2 sets



Db fly:

35sX12x3 sets



DB circuit (upright rows, hammer curls, skullies):

30sX12x3 sets

Wow, very interesting day yesterday. I felt extremely petite all day. Morning gym session was packed with monsters competing in the Shaw strongman/armwrestling this weekend. Laurence Shahlaei was there with his wife, now those are some biceps goals right there holy hell! Later that night at work Filip Larsson came in with his family so I was BSing with him about his match, guy made me look like a small child lol.
Anyhoo, I have never been to an armwrestling match in my life, watched Over the Top countless times as a kid, but now I am BEYOND HYPED for tomorrow night’s matches! This is going to fahk! Might have to do a Piana arm blast after Top golf before the comp lol. I’ll snag pics/vids for sure.
Click to expand...
That is so cool…… I miss the sport, and still love to watch. A lot of people don’t realize what it takes to compete in an arm wrestling tournament. Even the smaller local tournaments have some really good arm wrestlers. But when you get into the high level heavyweights and super heavyweights, that’s a whole different animal there. I would love to be able to see Devon Larratt one last time before he retires. Him and John Brzenk were the masters of technique…Can’t wait to see the pics.💪
 
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I used to love me some arm wrestling. We had an arm wrestling team at my Junior High School, and I dominated. I was beating all the kids even the ones 2 year ahead of me. I was even beating grown men at 12. I just had a knack for it. That and big Popeye style forearms helped. By the time i was in my teens I was arm wrestling for money at parties and stuff. It seemed anywhere I went someone wanted to challenge me. Once i met a relatively smaller guy and he toasted me. He was so quick off the snap, you were immediately in a disadvantaged position now sooner than the o in Go! he was cool and taught me a couple things they didn't teach us in Over The Top, and I even beat him a couple months later after honing the skill. Arm wrestling is about speed, strength, and position, position, position!
 
MrKleen73 said:
I used to love me some arm wrestling. We had an arm wrestling team at my Junior High School, and I dominated. I was beating all the kids even the ones 2 year ahead of me. I was even beating grown men at 12. I just had a knack for it. That and big Popeye style forearms helped. By the time i was in my teens I was arm wrestling for money at parties and stuff. It seemed anywhere I went someone wanted to challenge me. Once i met a relatively smaller guy and he toasted me. He was so quick off the snap, you were immediately in a disadvantaged position now sooner than the o in Go! he was cool and taught me a couple things they didn't teach us in Over The Top, and I even beat him a couple months later after honing the skill. Arm wrestling is about speed, strength, and position, position, position!
Click to expand...
And bicep repair 😝
 
gphagan1 said:
That is so cool…… I miss the sport, and still love to watch. A lot of people don’t realize what it takes to compete in an arm wrestling tournament. Even the smaller local tournaments have some really good arm wrestlers. But when you get into the high level heavyweights and super heavyweights, that’s a whole different animal there. I would love to be able to see Devon Larratt one last time before he retires. Him and John Brzenk were the masters of technique…Can’t wait to see the pics.💪
Click to expand...
Devon is going against Alex Kurdecha tonight. Guy is so crazy good I’m excited to watch him mock his opponents in real time lol
 
MrKleen73 said:
I used to love me some arm wrestling. We had an arm wrestling team at my Junior High School, and I dominated. I was beating all the kids even the ones 2 year ahead of me. I was even beating grown men at 12. I just had a knack for it. That and big Popeye style forearms helped. By the time i was in my teens I was arm wrestling for money at parties and stuff. It seemed anywhere I went someone wanted to challenge me. Once i met a relatively smaller guy and he toasted me. He was so quick off the snap, you were immediately in a disadvantaged position now sooner than the o in Go! he was cool and taught me a couple things they didn't teach us in Over The Top, and I even beat him a couple months later after honing the skill. Arm wrestling is about speed, strength, and position, position, position!
Click to expand...
Technique game is the deciding factor for sure. In terrible personally but my friend was crazy good. Tiny lil leprechaun fella that could wrestle down giants. It was impressive. I truly believe Brandon is gonna beat Brian Shaw tonight strictly on this basis.
 
8/18

W1D2



SOH:

135x5

195x8

210x5x8 sets



Deadbug 2-board bench:

135x8

255x8x4 sets



Neutral CG mag low row:

200x12

220x12x4 sets



OH tri extension:

100x12

115x12x3 sets



EZ reverse curl:

70x12x2 sets

80x12x2 sets



DB lateral raise:

25sX12x3 sets



DB standing reverse fly:

40sX15

30sX15

*switched to seated strict, lumbar pain



DB strict seated reverse fly:

20sX15

15sX15

I’ll post up some Shaw arm rastlin pics shortly, must shower and feeeeed.
 
Don’t hurt yourself over an accessory! That’s just there to support those big presses; those are what’s getting you jacked.

I actually really like the reverse flyes machine if you can get access to one; that lets you go really hard with lots of support.
 
Hyde said:
Don’t hurt yourself over an accessory! That’s just there to support those big presses; those are what’s getting you jacked.

I actually really like the reverse flyes machine if you can get access to one; that lets you go really hard with lots of support.
Click to expand...
Hadn’t done standing in a long time. Went super light just to test waters, it’s hot. 86’d

The hammer strength flying bird was my go to, but I don’t do 2 gym memberships anymore. Had to decide between a comp combo rack and that HS flying bird. I chose the combo rack. May switch it up and try some chest supported instead of just sitting and leaning over my legs.
 
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Man you were right there on it, great pictures. I really like that action shot you got of Larratt…he was opening him up and breaking him down for the kill…love it. I heard Shaw won his match too….such an unbelievably strong dude.Thanks for sharing.👍
 
That was some absolute mayhem! Super fun to watch. Couple of blown biceps to boot. The pictures of Eddie Hall don’t do justice, he is so lean and jacked right now at that massive weight. The match between Eddie and Robert was very balanced and back and forth, until Oberst sustained injury.

Devon Laratt went both left and right arm vs Kurdish that night, pure dominance by Devon. He is solid gold entertainment. Pulled his shirt over his head mid match then pinned him. 10/10 will be watching whenever these come around!
 
SkRaw85 said:
That was some absolute mayhem! Super fun to watch. Couple of blown biceps to boot. The pictures of Eddie Hall don’t do justice, he is so lean and jacked right now at that massive weight. The match between Eddie and Robert was very balanced and back and forth, until Oberst sustained injury.

Devon Laratt went both left and right arm vs Kurdish that night, pure dominance by Devon. He is solid gold entertainment. Pulled his shirt over his head mid match then pinned him. 10/10 will be watching whenever these come around!
Click to expand...
Some impressive massive dudes….yeah if you’ve never seen a high level arm wrestling tournament it is definitely a show and spectacle, especially as close as you were. And Larratt is a show all by himself, and a Master. He’s my second favorite arm wrestler behind Brzenk.💪
 
IDK what it is about Eddie Hall but I love that guy, he's just a fun personality and doesn't really waste time being douchey when he's "influencing" he's just funny.

SkRaw85 said:
Hadn’t done standing in a long time. Went super light just to test waters, it’s hot. 86’d

The hammer strength flying bird was my go to, but I don’t do 2 gym memberships anymore. Had to decide between a comp combo rack and that HS flying bird. I chose the combo rack. May switch it up and try some chest supported instead of just sitting and leaning over my legs.
Click to expand...

if you can take 20 units, I can get you down to $755 for one at home.

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8/21

W2D1

BW: 252.8



McLeod flys:

35sX10



Bench:

135x5

225x5

335x8

350x5x5 sets



3-board amrap:

370x7



NG mid mag pulldowns:

140x10x5 sets



DB seal rows:

95sX10x2 sets



DB fly:

35sX10x3 sets

40sX10



DB circuit (upright rows, hammer curls, skullies):

35sX12x3 sets

Absolutely pathetic amrap today. I’ve been sucking pretty bad this block with amraps in hitting the minimum (range is supposed to be 8-12) and today I didn't even hit that. Total puzzy ****. I should probably take up Zumba classes or something…
 
SkRaw85 said:
I should probably take up Zumba classes or something…
Click to expand...

I was going to say maybe just a tiny bit of light cardio might help. I was shocked when I first brought it back how much my lifting capacity improved. obv I'm going a bit balls to the wall lately with cardio but my buddy who's about 80lbs heavier than me has just been throwing in 10 minute sessions of LISS for a week or two and is already seeing massive improvements.

or maybe even just hit the sleds once or twice a week? I like them a lot more than sprints, personally... seems like lower injury risk. I'm not sure how your back would hold up though.
 
SkRaw85 said:
8/21

W2D1

BW: 252.8



McLeod flys:

35sX10



Bench:

135x5

225x5

335x8

350x5x5 sets



3-board amrap:

370x7



NG mid mag pulldowns:

140x10x5 sets



DB seal rows:

95sX10x2 sets



DB fly:

35sX10x3 sets

40sX10



DB circuit (upright rows, hammer curls, skullies):

35sX12x3 sets

Absolutely pathetic amrap today. I’ve been sucking pretty bad this block with amraps in hitting the minimum (range is supposed to be 8-12) and today I didn't even hit that. Total puzzy ****. I should probably take up Zumba classes or something…
Click to expand...
Yeah, I thought it looked like a good session. I had no idea that it was gonna drive you to Zumba. 😜
 
Dustin07 said:
I was going to say maybe just a tiny bit of light cardio might help. I was shocked when I first brought it back how much my lifting capacity improved. obv I'm going a bit balls to the wall lately with cardio but my buddy who's about 80lbs heavier than me has just been throwing in 10 minute sessions of LISS for a week or two and is already seeing massive improvements.

or maybe even just hit the sleds once or twice a week? I like them a lot more than sprints, personally... seems like lower injury risk. I'm not sure how your back would hold up though.
Click to expand...
Been hitting stairs a few times a week, might add in some bike again too. Really need to get after farmers carries again, that’s my ultimate punishment pleasure that yields great results.
 
Hyde said:
Before I read your thoughts on the session, I was thinking that it looked great 👍
Click to expand...
Everything was going great until that 7 rep truly pissed me off with disappointment. It took the gem out of my donut. But now I need to destroy next week’s full rom amrap for redemption.
 
SkRaw85 said:
Been hitting stairs a few times a week, might add in some bike again too. Really need to get after farmers carries again, that’s my ultimate punishment pleasure that yields great results.
Click to expand...
farmers carries are nasty. I still try to carry my plates back and forth in a pinch hold just to get those little bit of carries in my life. not a bad idea to bring them back as a training tool....
 
But wait... I wanted to see a video of you in Zumba!
 
8/25

W2D2



SOH:

135x5

185x5

215x8

225x5x5 sets



Deadbug 2-board bench:

135x8

225x8

265x8x4 sets

Hell week at work. Out of time, sleep, gas, skipped accessories to die another day. Auto regulate.
 
8/28

W3D1



McLeod fly:

35sX10



Bench:

135x5

225x5

315x3

370x8 amrap (+2 reps PR)



3-board bench amrap:

385x9 (+5 lbs, +2 reps PR)



NG mid mag pulldowns:

160x8x4 sets

180x8



DB seal row:

100sX8x2 sets



DB fly:

40sX8x4 sets

45sX8



DB circuit (upright rows, hammer curls, skullies):

40sX12x3 sets
 
SkRaw85 said:
8/28

W3D1



McLeod fly:

35sX10



Bench:

135x5

225x5

315x3

370x8 amrap (+2 reps PR)



3-board bench amrap:

385x9 (+5 lbs, +2 reps PR)



NG mid mag pulldowns:

160x8x4 sets

180x8



DB seal row:

100sX8x2 sets



DB fly:

40sX8x4 sets

45sX8



DB circuit (upright rows, hammer curls, skullies):

40sX12x3 sets
Click to expand...
Congrats on the PRs….looks like you are starting to ramp things up. 370 for 8 on bench and 385 for 9 on 3 boards are some impressive PRs.💪
 
9/1

W3D2



Bottoms up KB standing press:

25x10 per side



McLeod fly:

35sX10



SOH:

135x6

185x3

225x3

240x8 amrap (+15 lbs, +1 rep vs last block)



Deadbug 2-board bench:

135x8

225x8

280x8x4 sets



Neutral CG mag low row:

220x8

240x8

260x8x3 sets



OH tri extension:

115x12

130x12x3 sets



EZ reverse curls:

80x12

85x12

90x12x2 sets



DB lateral raise:

25sX8x5 sets



Strict reverse fly:

15sX10

20sX10x3 sets



DC stretch:

40sX2 mins
 
9/4

W4D1



Bench:

135x6

225x6

315x6x4 sets



3-board bench:

345x5x3 sets



mid mag pulldowns:

160x10x3 sets



DB seal row:

90sX10x2 sets



DB fly:

40sX10x3 sets



DB circuit (upright rows, hammer curls, skullies):

40sX10x3 sets
 
9/8

W4D2



Strict OHP:

135x3

185x3

200x6x4 sets



Deadbug 2-board bench:

135x6

245x6x4 sets



CG mag low row:

260x10x3 sets



Rope pressdowns:

160x10x2 sets



Rope hammer curls:

160x10x2 sets



DB lateral raise:

25sX10x3 sets



DB reverse fly:

20sX15x2 sets
 
9/11

W1D1



Bench:

135x5

225x5

325x5

350x3x8 sets



3-board amrap:

380x9



Mid mag pulldowns:

140x10x5 sets



DB seal row:

90sX10x3 sets


Single arm DB press:

60x12 (per side)

70x12

80x12


DB circuit (upright rows, hammer curls, skullies):

40sX10x3 sets
 
SkRaw85 said:
Thanks gents! Honestly it really wasn’t bad, I reclined to this strength phase rather nicely and things are grooving. Pulled/strained side felt a few weeks ago when I was dumb and doing standing rear flys but back in the mend.
Click to expand...
*acclimated, not reclined
 
9/14

W1D2



McLeod flys:

35sX10



SOH:

135x5

185x3

210x5

225x3x8 sets



Deadbug widegrip bench:

135x6

225x6

275x6x4 sets



Mag ultra wide low row:

200x10x2 sets

220x10

240x10

260x10



OH tri extensions:

130x10

145x10x2 sets

160x10



EZ reverse curl:

70x10x4 sets



EZ upright row:

70x10

90x10

110x10



Strict reverse fly:

20sX12

25sX12x3 sets
 
SkRaw85 said:
9/14

W1D2



McLeod flys:

35sX10



SOH:

135x5

185x3

210x5

225x3x8 sets



Deadbug widegrip bench:

135x6

225x6

275x6x4 sets



Mag ultra wide low row:

200x10x2 sets

220x10

240x10

260x10



OH tri extensions:

130x10

145x10x2 sets

160x10



EZ reverse curl:

70x10x4 sets



EZ upright row:

70x10

90x10

110x10



Strict reverse fly:

20sX12

25sX12x3 sets
Click to expand...
Man that’s some serious weight on those OH tricep extensions.💪
 
9/17

W2D1



DB McLeod flys:

35sX10



Bench:

135x5

225x5

315x3

355x5

370x3x6 sets



3-board amrap:

390x7 (hit the rack on second rep and burned some gas, definitely had 8-9 in me otherwise)



Mid mag pulldowns:

160x8x5 sets



DB seal row:

100sX8x3 sets



Single arm paused DB press:

80x10x3 sets per arm

85sX10 per arm



DB circuit (upright rows, hammer curls, skullies):

45sX10x3 sets
 
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