SkRaw85 Training Log

SkRaw85 said:
10/22

W3D1



McLeod fly:

40sX10



Bench, pause first rep:

135x5

225x5

315x2

365x2

420x4 amrap



3-board amrap:

440x5



NG mid mag pulldowns:

180x5

200x5x4 sets



DB seal row:

120sX5x3 sets



DB paused floor press vs mini band:

80sX6

85sX6

90sX6

95sX6

100sX6



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

50sX8x1 set

55sX8x2 sets
Click to expand...
Killer session man! Any snow out your way yet? We dropping to 28-29 tonight feels like it won’t be long 😂
 
SkRaw85 said:
Bench, pause first rep:

135x5

225x5

315x2

365x2

420x4 amrap
Click to expand...
this reminds me of the episode of Futurama when they're all at the gym and Fry is pounding away like 315 for reps or something... Leela goes oh I see the problem, someone turned the gravity down. She turns it back to normal and he gets pinned 😂 😂

akboom87 said:
Killer session man! Any snow out your way yet? We dropping to 28-29 tonight feels like it won’t be long 😂
Click to expand...

Dude we had such a long hard drought Mt Rainier looked BROWN. about the driest I've ever seen it. It only took one week for our big mountain to look completely covered in snow again lol. we have a storm forecasted for this upcoming weekend. actually, it arrives the day we do a breast cancer walk, lol. I told my wife it's a good metaphor, we'll just walk through the storm again.
 
Dustin07 said:
this reminds me of the episode of Futurama when they're all at the gym and Fry is pounding away like 315 for reps or something... Leela goes oh I see the problem, someone turned the gravity down. She turns it back to normal and he gets pinned 😂 😂



Dude we had such a long hard drought Mt Rainier looked BROWN. about the driest I've ever seen it. It only took one week for our big mountain to look completely covered in snow again lol. we have a storm forecasted for this upcoming weekend. actually, it arrives the day we do a breast cancer walk, lol. I told my wife it's a good metaphor, we'll just walk through the storm again.
Click to expand...
Love the metaphor….Walk through the Storm again.😍
 
10/25

W3D2



SOH:

135x5

185x3

225x3

245x2

275x5 amrap



Deadbug 2-board bench:

225x5

330x5x4 sets



CG low row:

260x5x3

280x5x2 sets



Rope pressdowns:

160x8

175x8x3 sets



Rope hammer curls:

175x8x4 sets



Seated DB OHP:

80sX5x5 sets



DB strict reverse fly:

20sX6x4 sets
 
10/28

W4D1



Paused DB McLeod fly:

40sX10



Bench, all paused:

135x5

225x5

275x5x5 sets



3-board bench, all paused:

315x5x3 sets



NG mid mag pulldowns:

120x15x3 sets



DB seal row:

80sX15x2 sets



DB floor press vs mini band:

60sX12x2 sets



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

35sX15x2 sets
 
SkRaw85 said:
10/25

W3D2



SOH:

135x5

185x3

225x3

245x2

275x5 amrap



Deadbug 2-board bench:

225x5

330x5x4 sets



CG low row:

260x5x3

280x5x2 sets



Rope pressdowns:

160x8

175x8x3 sets



Rope hammer curls:

175x8x4 sets



Seated DB OHP:

80sX5x5 sets



DB strict reverse fly:

20sX6x4 sets
Click to expand...
Really good workout….all your numbers are impressive, but especially the Deadbug bench. Your stabilizer muscles are crazy strong for bench. 💪
 
10/31

W4D2



DB paused McLeod fly:

40sX10



Strict OHP:

135x5

195x5x5



Deadbug 2-board bench:

135x12

205x12x3 sets



CG low row:

200x15x3 sets



Rope pressdowns:

145x15x2 sets



Rope hammer curls:

145x15x2 sets



Seated DB OHP:

50sX20x2 sets



DB strict reverse fly:

15sX20x2 sets
 
SkRaw85 said:
10/31

W4D2



DB paused McLeod fly:

40sX10



Strict OHP:

135x5

195x5x5



Deadbug 2-board bench:

135x12

205x12x3 sets



CG low row:

200x15x3 sets



Rope pressdowns:

145x15x2 sets



Rope hammer curls:

145x15x2 sets



Seated DB OHP:

50sX20x2 sets



DB strict reverse fly:

15sX20x2 sets
Click to expand...
Good looking session! You got a meet coming up soon?
 
Alright a few updates (and an answer for @akboom87 )
Found a meet in January, so 10 weeks out! Gotta travel up north about 16hrs for this one but will visit fam in MT along the way.
I’m 2 months removed from casein/whey protein shakes, just wanted to drop them for science, real food takes the win anyhoo. Only using peptopro and muscle oats intraworkout on training days.
Been holding steady at 251 lbs, time to bump up food a bit, too damn lean lol.
My gym closed a few days ago 😭, so joined up at a badass place that’s been on my list for a while, little bit more commute, but kilo plates and arsenal equipment sells it for me. Gonna pack snacks for the drive.
Aside from that just winding down my busy season with work and can focus more on myself and family, I am so damn ready. It’s been a year alright.
Hope yall are crushing your goals! I’ll be more active on here now that I have a chance to breathe 😁
 
11/3

BW: 251

W1D1



Strict OHP:

135x5

185x5

235x5x7 MF’ing sets!



CG bench:

225x5

305x8x4 sets



NG mag pulldowns:

160x10x3 sets

150x10

140x10



DB front raise:

20sX12x4 sets



Rope hammer curls:

150x12x4 sets



Rope pressdowns:

150x12x2 sets

140x12

130x12



Arsenal reverse fly:

80x15x2 sets

70x15

60x15

Prep is on, almost time to fire the turbos.
 
Your boy’s CWS-style programming gotchu working those sets for the gains, no doubt - if you don’t get better, it’s not for lack of effort in the gym!

What gear have you been cruising on, and what do you think calories are around to hold that 251? Still love that CPAP I bet??
 
SkRaw85 said:
Alright a few updates (and an answer for @akboom87 )
Found a meet in January, so 10 weeks out! Gotta travel up north about 16hrs for this one but will visit fam in MT along the way.
I’m 2 months removed from casein/whey protein shakes, just wanted to drop them for science, real food takes the win anyhoo. Only using peptopro and muscle oats intraworkout on training days.
Been holding steady at 251 lbs, time to bump up food a bit, too damn lean lol.
My gym closed a few days ago 😭, so joined up at a badass place that’s been on my list for a while, little bit more commute, but kilo plates and arsenal equipment sells it for me. Gonna pack snacks for the drive.
Aside from that just winding down my busy season with work and can focus more on myself and family, I am so damn ready. It’s been a year alright.
Hope yall are crushing your goals! I’ll be more active on here now that I have a chance to breathe 😁
Click to expand...
Heck yeah go get it man!

Pepto pro that the stuff Bolan is talking about?

Sounds like a killer new gym. Same here this month ahit starts winding down and I can have more time!
 
Hyde said:
Your boy’s CWS-style programming gotchu working those sets for the gains, no doubt - if you don’t get better, it’s not for lack of effort in the gym!

What gear have you been cruising on, and what do you think calories are around to hold that 251? Still love that CPAP I bet??
Click to expand...
Man this training is effective. Great for exposing weaknesses so that you get to rectify those, however painful it may be lol.

Post-meet I dropped test to 150 (puts me around 700 total, not ideal but wanted to flush) and blasted glutathione for a few weeks while cutting to eventually hit 248. After 2 months and bloods upped test to 250. A few weeks ago (oct 12) upped test e to 360, started 240 EQ and 140 NPP. Test adjustments from here will be made using a short ester blend.

Stopped tracking cals after meet as it’s been a whirlwind of work and I needed a break from the daily obsession of dry weigh in and tracking every morsel. Currently it’s the “same $hit, different day” diet, prob sitting around 4k if I counted.

Cpap is life! Feel so much better than all those years of dying in my sleep and never recovering. No idea how I even managed some of those lifts considering how trashed my body was. Hematocrit has ALWAYS been high for me until these past almost 2 years. I just feel/look better all around really. I still owe ya a coke for that reco 💪🏻
 
Last edited:
akboom87 said:
Heck yeah go get it man!

Pepto pro that the stuff Bolan is talking about?

Sounds like a killer new gym. Same here this month ahit starts winding down and I can have more time!
Click to expand...
Yezzir! I’d been using a certain company’s pepto and HBCD for a good while now. Switched to the other company and it was no contest a superior product upon first use.
Less taxed work=more self work! The latter is preferred
 
11/6

W1D2



Bench:

135x5

225x5

315x5

355x5x7 sets



3-board bench:

390x5x2 sets



Spoto press:

315x5x3 sets



NG mid low row:

140x12x5 sets



45° incline DB press:

80sX10

85sX10

90sX10



DB lateral raise:

15sX12x4 sets



EZ reverse curl w/ EZ skullcrushers superset:

60x12(each movement)x2 sets

50x12x2 sets
 
SkRaw85 said:
11/6

W1D2



Bench:

135x5

225x5

315x5

355x5x7 sets



3-board bench:

390x5x2 sets



Spoto press:

315x5x3 sets



NG mid low row:

140x12x5 sets



45° incline DB press:

80sX10

85sX10

90sX10



DB lateral raise:

15sX12x4 sets



EZ reverse curl w/ EZ skullcrushers superset:

60x12(each movement)x2 sets

50x12x2 sets
Click to expand...
He’ll yeah nice session!
 
Cube-style now. 10% increase for the heavy partial work, then 10% decrease from the primary work for the longer TUT volume.

It was working for me recently before I tweaked things without a liftoff! And it’s worked well for me in the past.
 
Hyde said:
Cube-style now. 10% increase for the heavy partial work, then 10% decrease from the primary work for the longer TUT volume.

It was working for me recently before I tweaked things without a liftoff! And it’s worked well for me in the past.
Click to expand...
Yeah man those Spotos were all paused and clean too, zero slop. I’m burning after all that prefatigued TUT. There is no way this isn’t gonna work lol
 
IMG_2249.webp

Had to post about this stuff, absolutely prefrontal cortex annihilating. Little pricier but I see why.
 
SkRaw85 said:
Yeah man those Spotos were all paused and clean too, zero slop. I’m burning after all that prefatigued TUT. There is no way this isn’t gonna work lol
Click to expand...

That’s always how I felt about the Cube Boss template - it’s not a matter of will it work, just whether I can keep up with it. It’s a little kitchen-sinky, but it can always be tailored for the individual to meet recovery or specific weaknesses. And CWS did a good job mashing it up with his programming style in the JuggerCube.

SkRaw85 said:
View attachment 256326
Had to post about this stuff, absolutely prefrontal cortex annihilating. Little pricier but I see why.
Click to expand...
Zone makes some powerful stuff; how is the Rootbeer? I think I liked every smell I have sampled.
 
SkRaw85 said:
11/6

W1D2



Bench:

135x5

225x5

315x5

355x5x7 sets



3-board bench:

390x5x2 sets



Spoto press:

315x5x3 sets



NG mid low row:

140x12x5 sets



45° incline DB press:

80sX10

85sX10

90sX10



DB lateral raise:

15sX12x4 sets



EZ reverse curl w/ EZ skullcrushers superset:

60x12(each movement)x2 sets

50x12x2 sets
Click to expand...
That Bench at 355 x 7 sets of 5 is some serious total weight volume. You pushed some tonnage in that whole session.💪😎👍
 
Hyde said:
That’s always how I felt about the Cube Boss template - it’s not a matter of will it work, just whether I can keep up with it. It’s a little kitchen-sinky, but it can always be tailored for the individual to meet recovery or specific weaknesses. And CWS did a good job mashing it up with his programming style in the JuggerCube.


Zone makes some powerful stuff; how is the Rootbeer? I think I liked every smell I have sampled.
Click to expand...
I’ll have to get back to you on that one. I was used to ripping my depleted bottle so I buried my nose in this one and found god. No exaggeration, I was benching in tears that top set lol. However, before I even took it out of the plastic bag I could smell the nice rootbeer aroma.
 
SkRaw85 said:
I’ll have to get back to you on that one. I was used to ripping my depleted bottle so I buried my nose in this one and found god. No exaggeration, I was benching in tears that top set lol. However, before I even took it out of the plastic bag I could smell the nice rootbeer aroma.
Click to expand...
Oh man yeah that big dog is designed to be used at a distance and stay fresh for longer if sealed right - and you never wanna bury it in a fresh bottle anyway lol. I messed up a lot of attempts early on getting teary-eyed from too strong a rip.
 
had some spill in my gym bag one time and the bag smelled like piss for a couple weeks. wasn't the effect I was going for.
 
Hyde said:
Oh man yeah that big dog is designed to be used at a distance and stay fresh for longer if sealed right - and you never wanna bury it in a fresh bottle anyway lol. I messed up a lot of attempts early on getting teary-eyed from too strong a rip.
Click to expand...
I like to make an entrance at a new gym ya know? “Girly man cries on the bench whilst repping 355, he must be working though some ****” 🤣
 
I looked the Root Bear flavor up on their website and it’s literally the strongest product Zone claims they’ve ever offered 😳
 
11/11

W2D1



McLeod fly:

40sX10



Strict OHP:

135x3

185x3

225x3

250x3x7 sets



CG bench:

135x6

225x6

330x6x4 sets



NG mag pulldowns:

160x8x2 sets

170x8x3 sets



DB front raise:

25sX10x4 sets



Rope hammer curls:

170x10x4 sets



Rope pressdowns:

170x10x4 sets



Machine reverse fly:

80x12x2 sets

70x12x2 sets
 
SkRaw85 said:
11/11

W2D1



McLeod fly:

40sX10



Strict OHP:

135x3

185x3

225x3

250x3x7 sets



CG bench:

135x6

225x6

330x6x4 sets



NG mag pulldowns:

160x8x2 sets

170x8x3 sets



DB front raise:

25sX10x4 sets



Rope hammer curls:

170x10x4 sets



Rope pressdowns:

170x10x4 sets



Machine reverse fly:

80x12x2 sets

70x12x2 sets
Click to expand...
Man, OHP 250 x 7sets x 3 is some serious pressing, then follow that up with CG bench 330 x 4sets x 6 is definitely “Beast mode”.💪😎
 
SkRaw85 said:
11/11

W2D1



McLeod fly:

40sX10



Strict OHP:

135x3

185x3

225x3

250x3x7 sets



CG bench:

135x6

225x6

330x6x4 sets



NG mag pulldowns:

160x8x2 sets

170x8x3 sets



DB front raise:

25sX10x4 sets



Rope hammer curls:

170x10x4 sets



Rope pressdowns:

170x10x4 sets



Machine reverse fly:

80x12x2 sets

70x12x2 sets
Click to expand...
Geez save some plates for the rest of us 😂
 
There is something about the juxtaposition of the badass skull gladiator logo to help a man go absolute beast mode in blueberry or grape bubble gum.

1762959008153.webp
 
gphagan1 said:
Man, OHP 250 x 7sets x 3 is some serious pressing, then follow that up with CG bench 330 x 4sets x 6 is definitely “Beast mode”.💪😎
Click to expand...
Thanks brother! Plan is to take 290 out for 3 reps next week. Previous 1rm is 300. I believe if I keep everything together a 3 plate (maybe a tad more) OHP is happening come January.
 
Dustin07 said:
There is something about the juxtaposition of the badass skull gladiator logo to help a man go absolute beast mode in blueberry or grape bubble gum.

View attachment 256436
Click to expand...
They’ve earned my customer loyalty. Not many business models involve punching someone as hard as they can in the nose and having the recipient come back with “take my money!”
Grade A stuff.
 
Some great training in here as usual. Man, I want to try that ammonia, and I am not even PL'ing now.
 
MrKleen73 said:
Some great training in here as usual. Man, I want to try that ammonia, and I am not even PL'ing now.
Click to expand...
just take a sniff to get amped up for the next corporate meeting. I like to keep it on the desk in front of me during power point presentations at ISO management meetings 😂

1763067259187.webp
 
11/14

W2D2



DB McLeod fly w/3 sec stretch pause:

35sX10



Bench:

135x5

225x5

315x3

375x3x7 sets



3-board bench:

415x3x3 sets



Spoto press:

340x3x3 sets



NG mid low row:

140x10

150x10x4 sets



45° DB incline press:

100sX8x3 sets



DB lateral raise:

20sX10x3 sets



EZ reverse curl w/ EZ skullcrushers superset:

70x10x2 sets

60x10

50x10



SS: 90x10x4 sets
 
11/17

W3D1



McLeod fly (3 sec pause):

40sX10



Strict standing OHP:

135x5

185x3

225x3

275x1

290x3



2-board bench:

135x6

225x6

355x6x4 sets



NG mid mag pulldowns:

170x6x5 sets



EZ upright rows:

60x8

80x8x4 sets



Rope hammer curls:

190x8x4 sets



Rope pressdowns:

190x8x4 sets



Machine reverse fly:

90x10x3 sets

100x10
 
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