SkRaw85 Training Log

SkRaw85 said:
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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Just out of curiosity your 2 board pressing, roughly what percentage of your max do you shoot for.

Just trying to understand how one works board pressing in and like what do you base it off, if that makes sense?
 
akboom87 said:
Just out of curiosity your 2 board pressing, roughly what percentage of your max do you shoot for.

Just trying to understand how one works board pressing in and like what do you base it off, if that makes sense?
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Man there’s a ton of variables to that question. Depends on what training block or phase you are in, where they are positioned in the timing of the session, and your intent with them. It’s a very bench specific movement, from a strictly hypertrophy standpoint there are many other exercises that will surpass in those terms. In regards to my current block (this is 3RM testing week, followed by a deload next week) these worked in keeping in a mechanically similar movement in rotation as the intensity has been creeping up as I am in prep. Today is technically my secondary bench day as we flipped days to better accommodate for meet day.
So I guess the question is, how would you like to use them?
 
SkRaw85 said:
Man there’s a ton of variables to that question. Depends on what training block or phase you are in, where they are positioned in the timing of the session, and your intent with them. It’s a very bench specific movement, from a strictly hypertrophy standpoint there are many other exercises that will surpass in those terms. In regards to my current block (this is 3RM testing week, followed by a deload next week) these worked in keeping in a mechanically similar movement in rotation as the intensity has been creeping up as I am in prep. Today is technically my secondary bench day as we flipped days to better accommodate for meet day.
So I guess the question is, how would you like to use them?
Click to expand...
Yeah I posed this in a better question in my log tagged you in it.
 
SkRaw85 said:
Progress being made. In July my best 1RM was 300. Just gonna keep stacking blocks
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That’s what I’m doing. After 518 squat today, I told the gym owner I was thinking about 535-540 since it was the last squat before a deload (been 5 micros now & I’m about to travel). He said Nah, you know you don’t need it - get on with the rep work. One brick at a time!
 
Hyde said:
That’s what I’m doing. After 518 squat today, I told the gym owner I was thinking about 535-540 since it was the last squat before a deload (been 5 micros now & I’m about to travel). He said Nah, you know you don’t need it - get on with the rep work. One brick at a time!
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Sometimes you need that voice of reason to keep you from pushing things farther than they need to go.
 
Hyde said:
That’s what I’m doing. After 518 squat today, I told the gym owner I was thinking about 535-540 since it was the last squat before a deload (been 5 micros now & I’m about to travel). He said Nah, you know you don’t need it - get on with the rep work. One brick at a time!
Click to expand...

MrKleen73 said:
Sometimes you need that voice of reason to keep you from pushing things farther than they need to go.
Click to expand...
100%
Fly closer to the sun when its time :)
 
11/21

W3D2



McLeod flys:

40sX10



Bench 3RM:

135x5

225x5

315x3

365x3

405x2

435x3



3-board bench:

445x3x3 sets



Bench down sets:

385x3x3 sets



NG mid low row:

150x8x2 sets

160x8

170x8

180x8



45° DB incline press:

110sX6

115sX6

120sX6



DB front raise:

25sX8

30sX8

35sX8x2 sets



EZ reverse curl w/ EZ skullcrushers superset:

70x8x4 sets

SS: 100x8x4 sets
 
SkRaw85 said:
11/21

W3D2



McLeod flys:

40sX10



Bench 3RM:

135x5

225x5

315x3

365x3

405x2

435x3



3-board bench:

445x3x3 sets



Bench down sets:

385x3x3 sets



NG mid low row:

150x8x2 sets

160x8

170x8

180x8



45° DB incline press:

110sX6

115sX6

120sX6



DB front raise:

25sX8

30sX8

35sX8x2 sets



EZ reverse curl w/ EZ skullcrushers superset:

70x8x4 sets

SS: 100x8x4 sets
Click to expand...
Solid session!!
 
SkRaw85 said:
11/21

W3D2



McLeod flys:

40sX10



Bench 3RM:

135x5

225x5

315x3

365x3

405x2

435x3



3-board bench:

445x3x3 sets



Bench down sets:

385x3x3 sets



NG mid low row:

150x8x2 sets

160x8

170x8

180x8



45° DB incline press:

110sX6

115sX6

120sX6



DB front raise:

25sX8

30sX8

35sX8x2 sets



EZ reverse curl w/ EZ skullcrushers superset:

70x8x4 sets

SS: 100x8x4 sets
Click to expand...
Looks like you’re starting to shift gears and cranking up the big man benching again (435 x 3). And those incline DB presses are impressive, especially those 120s x. 6. I bet those are fun to get in position to press.💪😎👍
 
gphagan1 said:
Looks like you’re starting to shift gears and cranking up the big man benching again (435 x 3). And those incline DB presses are impressive, especially those 120s x. 6. I bet those are fun to get in position to press.💪😎👍
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My favorite phases have arrived! I love trips dubs singles.
I just do the old pop off the knees trick and puts me right in position in incline. This new gym does have DBs up to 150. Also a DB spotter rack I may try out. Sounds like salvation for the joints when the DBs go up in weight.
 
SkRaw85 said:
My favorite phases have arrived! I love trips dubs singles.
I just do the old pop off the knees trick and puts me right in position in incline. This new gym does have DBs up to 150. Also a DB spotter rack I may try out. Sounds like salvation for the joints when the DBs go up in weight.
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I wish our gym had a DB spotter rack. Years ago I was doing flat DB bench, kneed up 105s, and I slung one right past my shoulders and hit a squat rack behind me….freaked me out. Had a little PTSD from that for a little while.
Couldn’t imagine 150s.🥴
 
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gphagan1 said:
I wish our gym had a DB spotter rack. Years ago I was doing flat DB bench, kneed up 105s, and I slung one right past my shoulders and hit a squat rack behind me….freaked me out. Had a little PTSD from that for a little while.
Couldn’t imagine 150s.🥴
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It looks sweet and I’ve never used one before. Yeah man that would pucker up the sphincter for sure, lucky you didn’t get banged up on that one.
 
SkRaw85 said:
It looks sweet and I’ve never used one before. Yeah man that would pucker up the sphincter for sure, lucky you didn’t get banged up on that one.
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Yeah, the 105s at that gym were the old round smooth ones, and they had smooth handles, no knurling, so it just slipped out of my left hand. Thankfully it didn’t hit my shoulder or anyone behind me. I never used those old Dumbbells again. We have a set of some old 110s that are just like those, at the gym I’m at now, and I won’t touch them.
 
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gphagan1 said:
Yeah, the 105s at that gym were the old round smooth ones, and they had smooth handles, no knurling, so it just slipped out of my left hand. Thankfully it didn’t hit my shoulder or anyone behind me. I never used those old Dumbbells again. We have a set of some old 110s that are just like those, at the gym I’m at now, and I won’t touch them.
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Definitely remember that style of DB, they build a nasty forearm and grip strength though!
 
SkRaw85 said:
Bench 3RM:

135x5

225x5

315x3

365x3

405x2

435x3
Click to expand...
so a triple at 435 is a pretty damn good test to compare to your old bench right? wasn't that like 463? plus the board volume at 445... how is that all feeling compared to last time?

gphagan1 said:
Yeah, the 105s at that gym were the old round smooth ones, and they had smooth handles, no knurling, so it just slipped out of my left hand. Thankfully it didn’t hit my shoulder or anyone behind me. I never used those old Dumbbells again. We have a set of some old 110s that are just like those, at the gym I’m at now, and I won’t touch them.
Click to expand...

SkRaw85 said:
Definitely remember that style of DB, they build a nasty forearm and grip strength though!
Click to expand...

man we have a mix, all have good knurling, but there are some that have a slightly wider grip with a taper towards the grip that gets wider, I love those. something about the wider grip and the wide taper that makes them feel super secure in the hands.
 
Dustin07 said:
so a triple at 435 is a pretty damn good test to compare to your old bench right? wasn't that like 463? plus the board volume at 445... how is that all feeling compared to last time?





man we have a mix, all have good knurling, but there are some that have a slightly wider grip with a taper towards the grip that gets wider, I love those. something about the wider grip and the wide taper that makes them feel super secure in the hands.
Click to expand...
Yeah that triple puts me at 473-486 right now. Good news is I’m currently lighter and not on all the amplification I was last time. So 100% stronger now with some road to go
 
11/24

W4D1



SOH:

135x5

185x3

205x3x5 sets



CG bench:

155x6

265x6

306x6x4 sets



NG mid pulldowns:

140x10x4 sets



DB front raise:

20sX10

25sX10



Orbital grips cable curl:

130x10x2 sets



Rope pressdowns:

140x10

150x10



Machine reverse fly:

80x15x3 sets
 
SkRaw85 said:
Just gotta keep pushing!
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when I was deadlifting I used to ask the newbie highschool gym bros if they'd give me a spot back when I was coaching xfit. "yeah sure man. uh, er, how?"

I said, "you just lay there like you're doing a floor press and if it looks like I'm getting into trouble, push the bar up so i can finish the lift".

Funny thing is, your bench might actually justify it if you don't mind me going sumo and tea bagging you.
 
Dustin07 said:
when I was deadlifting I used to ask the newbie highschool gym bros if they'd give me a spot back when I was coaching xfit. "yeah sure man. uh, er, how?"

I said, "you just lay there like you're doing a floor press and if it looks like I'm getting into trouble, push the bar up so i can finish the lift".

Funny thing is, your bench might actually justify it if you don't mind me going sumo and tea bagging you.
Click to expand...
Sorry bro, sumo is cheating
 
dapack said:
435x3 is crazy. How you feeling/ sitting right now compared to last meet?
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Feeling really good actually! Stronger than last prep already and I have not hit the turbos yet, I’m excited to see what becomes. 500+ coming in to focus, 2026 will be the year barring any tragedy or injury lol
 
11/28

W4D2



McLeod flys:

40sX10



Bench:

155x10

265x5

315.7x3x7 sets



3-board bench:

365x3x2 sets



Spoto press:

275x3x2 sets



NG mid low row:

150x12x4 sets



DB 45° incline press:

110sX8x3 sets



DB lateral raise:

20sX10x3 sets



DB hammer curls w/ standing skullies superset:

40sX10x2 sets

SS: 40sX10x2 sets
 
12/1

W5D1



DB McLeod fly:

45sX10



Strict OHP:

135x5

185x3

225x2

265x2x7 sets



CG bench:

235x5x4 sets



Lat pulldowns:

130x12x2 sets

140x12x3 sets



DB front raise:

20sX10x4 sets



EZ power curls: scratched

Nope, don’t bend that way



Rope hammer curls:

100x10

120x10

150x10

170x10



Standing OH tri extensions:

100x10

110x10

120x10

130x10



Machine rear delt fly:

60x15x4 sets
 
Hyde said:
Biceps doing okay? I assume the EZbar felt bad with momentum?
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Yeah man they’re good. It wasn’t a true ez bar but the preloaded fixed ones. Grips didn’t have the real bend to them, felt more like straight bar curls (which I cannot do)
 
SkRaw85 said:
Yeah man they’re good. It wasn’t a true ez bar but the preloaded fixed ones. Grips didn’t have the real bend to them, felt more like straight bar curls (which I cannot do)
Click to expand...
I've been playing around with those a lot lately. sometimes I will take a narrower grip (which might not work for you cause its the flat portion of the bar) very heavy with more reps. It honestly might be junk volume but the stimulus is interesting. then i'll take reps with my grip wider and the grip more supinated trying to get that wider bicep engagement. like lifting a dip up and out (ish) rather than in towards the chest. I have no idea what effect that has on you right now, but I feel like i'm getting better bicep engagement with more supination. not so much that my elbow explodes, but moar.
 
Dustin07 said:
I've been playing around with those a lot lately. sometimes I will take a narrower grip (which might not work for you cause its the flat portion of the bar) very heavy with more reps. It honestly might be junk volume but the stimulus is interesting. then i'll take reps with my grip wider and the grip more supinated trying to get that wider bicep engagement. like lifting a dip up and out (ish) rather than in towards the chest. I have no idea what effect that has on you right now, but I feel like i'm getting better bicep engagement with more supination. not so much that my elbow explodes, but moar.
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Mobility in terms of grabbing a straight bar to curl is always bad anatomically for me, even when I was skinny lol. Now, the bigger my forearms/bis get the harder it is. Problems lol
 
12/4

W5D2

BW: 259



DB McLeod fly:

40sX10



Bench:

155x5

265x5

375x2

406x2x7 sets



3-board bench:

440x2x3 sets



Spoto press:

365x2x3 sets



CG low row:

150x12x5 sets



DB lateral raise:

20sX12x4 sets



DB hammer curls w/ skullies superset:

40sX10x4 sets
 
SkRaw85 said:
12/4

W5D2

BW: 259



DB McLeod fly:

40sX10



Bench:

155x5

265x5

375x2

406x2x7 sets



3-board bench:

440x2x3 sets



Spoto press:

365x2x3 sets



CG low row:

150x12x5 sets



DB lateral raise:

20sX12x4 sets



DB hammer curls w/ skullies superset:

40sX10x4 sets
Click to expand...
Man, 7 x 2 at 406 on bench, you’re definitely on the fast track to a 500 lb + bench.💪😎
 
you can spot me any day.

1764969596392.webp
 
Alright gents its that time, just slammed 150 tren hex in the left delt, ill start using 25 mgs var pwo, tapering up to 50 eventually. LFG!!!!!
 
SkRaw85 said:
Alright gents its that time, just slammed 150 tren hex in the left delt, ill start using 25 mgs var pwo, tapering up to 50 eventually. LFG!!!!!
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You just going to do 150/wk, or taking a second shot in a few days?

How far out are you?
 
SkRaw85 said:
Negative. I’m old lol. 150 wk is max. Ran 300 hex a few years ago, lesson learned
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No I think 300 sounds looney; it’s just not as common for people to do all their Tren in one shot per week. But hex is indeed a pretty long ester, and the old French medical inserts did advise to take an ampule like every 2 weeks Vigorous Steve found.

~100 ace per week is tolerable for me, broken into 15mg/day, for about 2 weeks if needed lol. I just don’t really like being pissy. I have a sealed vial of Tren Enanthate, but I think I am going to do a vial of Dienelone E next peak. I remember liking it way more, and it didn’t make me remotely as snappy. “Diet Dr. Tren” as Zoo called it 😝

That vial of Tren E is going to take about 900 years for me to go through, so I would like to use the older Dien up first. I remember it making me strong, even in a deficit.
 
Hyde said:
No I think 300 sounds looney; it’s just not as common for people to do all their Tren in one shot per week. But hex is indeed a pretty long ester, and the old French medical inserts did advise to take an ampule like every 2 weeks Vigorous Steve found.

~100 ace per week is tolerable for me, broken into 15mg/day, for about 2 weeks if needed lol. I just don’t really like being pissy. I have a sealed vial of Tren Enanthate, but I think I am going to do a vial of Dienelone E next peak. I remember liking it way more, and it didn’t make me remotely as snappy. “Diet Dr. Tren” as Zoo called it 😝

That vial of Tren E is going to take about 900 years for me to go through, so I would like to use the older Dien up first. I remember it making me strong, even in a deficit.
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Yeah 300 will get ya snappy real quick lol. With hex too you have to remember the waiting game, once a week is my preference with this ester, learned from tribulations. All in all tho it “feels” smoother than ace when it finally gets to kicking.
That dien will get things moving hard and fast just as good!
 
12/10

W6D1



Standing bottoms up KB press:

26x10 per side



Strict standing OHP:

135x5

185x3

225x2

275x2

300x2 (previous 1RM 300)



2-board CG bench:

155x5

265x5

380x5x4 sets



Lat pulldowns:

140x10

150x10x4 sets



EZ upright row:

70x8

80x8

90x8x2 sets



45° incline DB hammer curls:

40sX8x4 sets



Standing OH tri extensions:

130x8

140x8

150x8x2 sets



Reverse machine fly:

80x12

90x12

100x12

110x12
 
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