[kabuki]

BW upon waking 237.4

Speed Bench (155lbs in bands)
45x12x12
145x10
270x3x3x3x3x3x3x3x3 w/ 30 seconds rest between sets
last set : YouTube - Broadcast Yourself.

Overhead lockouts (from forehead)
140x8
230x6
320x11 YouTube - Overhead lockouts
350x4 YouTube - Broadcast Yourself.

This is the heaviest i've hit at this height. The 410x6 i hit a month or two back was at 2" higher than that.

Supra Pressdowns (70lbs in bands)
95x20
120x16x16x16x16

Front Raises
3+supermini band x12x10x10x10

[kabuki]

everything felt heavy today, so i stripped a bunch out of the workout.

Supposed to start with deadlifting 550 for reps...but it didn't feel right so i went to speed box squats

Deadlift
140x6x6
230x3
320x3
420x3
500x1x1

Speed Box Squats (130lbs in bands) 30 seconds rest between sets
370x2x2x2x2x2x2x2x2x2

Bent Over Rows
230x12
280x12x12x10

Rack Pulls
500x5
600x5
650x5

Wide Grip Pull downs (90lbs in bands)
140x12x12x12

That's it.

[kabuki]

BW upon waking 238.0

Bench (90lbs in chains)
45x12
140x5x5
230x5
300x5
370x5
410x5x5x5x5x5x3 YouTube - Broadcast Yourself.
approx 350 on bottom to full 410 at top. Just died on 4th rep of last set

Incline Bench (w/30lbs in bands)
170x12
260x12x10x5

yowza that was a drop on the last set....chains taking a toll.

Supra Pressdowns (90lbs in bands)
50x12
90x12x12
140x10x8x8x8

No Tricep PAIN!!!!

Feelin good. The 410 for a 6x6 next week will be fun!

[kabuki]

BW upon waking 238.6

Not a single workout partner made it tonight! So I didn’t push some stuff very hard, but I think I may have gone heavy on DB row. Don’t know however as I don’t do them, and I don’t know what a heavy working weight is.

Speed Bench (100lbs in bands)
45x12
145x6x6
240x3x3x3x3x3x3x3x3 w/30seconds rest between sets.
Last Set: YouTube - Broadcast Yourself.
Dropped the weight with no partner for liftoffs.

Overhead lockouts (CG hands inside rings) from forehead
140x12
210x12
250x12
280x12 YouTube - Broadcast Yourself.

Shoulders were still sore from chain benches on Monday, so I didn’t push this one either.

DB Rows
65x12
115x12
165x12x12
Set 1: YouTube - Broadcast Yourself.
Set 2: YouTube - Broadcast Yourself.
115x12x12

The first set I didn’t have foot placement right (since I don’t normally do these) and ended up balancing on one foot basically. I don’t think I was supper sloppy with my form, and you can see the DB hitting my chest on every rep.

Side Laterals
Minibands – x12x12x12x12

[kabuki]

YEAH BABY! IT WAS ON TONIGHT!

BW upon waking 238.6

Box Squats (17” box, belt only)
50x12
140x6x6
230x5
320x5
410x5
500x5
550x5
570x5 YouTube - Box Squat
I know I should have a deeper box...i like a 15”…but just don’t have one at the moment.

Deep pause Squats (pause till holding in hole till partner counts to 3.s.l.o.w.l.y, no pause at all on top) no belt, wraps ect.
320x5x5x5x4
The last rep he counted long…I think to 5…and I had to drop the bar.

Stiff Leg Deads
140x12
230x8
410x8 YouTube - Broadcast Yourself.
500x6 YouTube - Broadcast Yourself.
Have not done these and they were all CRAZY EASY and I left a lot of reps in the tank! But didn’t want to push it hard after not doing them for so long and after squatting. Sill Very Happy!

Pull Throughs
Strong Band x15x15
To failure.

[kabuki]

BW upon waking 238.4

Didn’t feel well all afternoon…probably the bad choice of eating at Chang’s for lunch. First few sets felt heavy and I thought it was going to be an off day…then I hit it.

Remember I’m doing a progression over last threee weeks. Same weight wk 1 6x4, wk 2 6x5 and wk 3 6x6. Last week I only hit 5x5x5x5x5x3

Bench w/Chains (90lbs in chain)
45x12x6
140x6
230x6
320x6
410x6x6x6x6x6x5 – approx 350 on bottom and full 410 on top.
2nd set YouTube - Bench w/chains
yeah baby! Only missed 1 rep tonight for final week!

Incline Bench (30lbs in bands) – been a little light here the last 3 weeks due to volume on bench prior.
170x12
260x11x9x6
2nd set YouTube - Broadcast Yourself.

Supra Pressdowns (90lbs in bands)
50x15
95x15
140x12x12x10x7

[kabuki]

Well, Thursdays, Friday's, and Mondays workouts rocked....today i paid the price. Not only was I shot, but I had to go heavy on squats again after doing them on Friday to get my routine in cync with another person. ok i'm done

anyway...heavy didn't happen tonight.

BW upon waking 239.2

Squat.
Worked up to 500 on squat with my suit bottom on...but the weights felt like they were going to crush me. So I dropped it down for some light work.
320x5x5x5x5

Reverse Hyper
50x12
100x12
125x12
100x12

[kabuki]

BW upon waking 239.8

Speed bench (155lbs in bands)
50x12
150x6
200x6
270x3x3x3x3x3x3x3x3 w/30 seconds rest between sets

Overhead lockouts - from forehead
140x12
230x8
320x8
350x8 YouTube - Broadcast Yourself.
370x8 YouTube - Broadcast Yourself.
Not the cleanest, but I'll take em. :thefinger

Skull Crushers
80x12x12
130x12x12x12

Front Lat Raises
Supermini Band x10x10x10x10

[kabuki]

Freakin Friday workouts kill me sometiems.

BW upon waking 241.2...starting to put some weight on, better monitor to make sure its not around waist.

Speed Box Squats (130lbs in bands)
50x12x12
140x6x6
180x6
290x6
390x2x2x2x2x2x2x2x2x2x2 30seconds rest between sets.

DB Bent Rows
65x12
115...strained stomach muscle said no. Been bothering me for a week.

Supra Rows (90lbs in bands)
140x10
190x10
240x10
290x10x10x10
set 2 YouTube - Supra Rows

Wide Grip Pulldowns to front (45lbs in bands)
170x12x12x12

Super Wide Grip Barbell Shrugs - hands outside rings
410x20x20

Supersets - Face Pulls and Side Laterals
lateras w/mini band 4x10
Face Pulls 3x12

[kabuki]

BW upon waking 238.8…didn’t eat consistently this weekend and dropped down a bit, but still had a good day today.

Reverse Grip Bench
50x12x12
140x6
190x5
250x5
320x5
370x5 YouTube - Broadcast Yourself.
390x5 YouTube - Broadcast Yourself.
Both the last two sets were easy but I left it there for the first week. Hoping to hit 410x5 over next two weeks…last time I ended with 390x4 when I did these a few months back, so I’m already ahead of the game.

Board Presses (3board) Its been a very long time since I’ve done these.
410x5
460x3
500x1 YouTube - Broadcast Yourself.
I think I must have been out of my groove or something…460 was easy and first rep of 500 went well. But even though it is unimpressive I’m happy, as again, its been a long time. Looking forward to next couple weeks.

Incline Bench (approx?? 45lbs in bands) upped band tension a bit
95x12
195x12
275x8
325x8 YouTube - Broadcast Yourself.
310x6…same bar weight but dropped band tension.

Supra Press downs (90lbs in bands)
95x15
140x12x12x12x8

[kabuki]

BW upon waking 239.0

Squat w/Chains (150lbs in chains)
50x12x12
200x6x6
290x5
380x3
470x3
560x3
620x4 YouTube - Broadcast Yourself.
625x5 YouTube - Broadcast Yourself.
Happy with depth on all of them. Spotter was just a little to far behind me to chance the 5th rep on 620…either that or the extra 5lbs made it easier :inger Compared to 2.5 weeks ago when I hit 610x5 for same movement.

Good Morning – no belt
140x8
230x8
280x8x8x8

Reverse Hyper
50x8
75x8
125x12x12

[kabuki]

BW upon waking 238.6

speed bench (155lbs in bands)
warmup then
280x3x3x3x3x3x3x3x3

Overhead lockouts - from forehead
140x12
230x8
320x8x12x10x8

Supra Pressdowns - False Grip w/Supra curl bar (90lbs bands)
50x12
95x12
140x10x10x10

Front Raises
Supermini band x12x12x12x10

[kabuki]

BW upon waking 238.2

Workout partner was late so I skipped speed squatting and did some deadlifting. Decided to change it up as I’ve been doing sumo since the first of the year, when I have been deadlifting. Its been 1 to 1.5 years since I’ve done even moderately heavy conventional stance deadlifts, so even though I’ve been pulling more sumo lately I was very pleased with this mornings workouts.

Deadlift Double overhand no straps/wraps till 600
140x6x6
230x3
320x2
410x1
500x1 [nomedia="http://www.youtube.com/watch?v=CtLHNotcWIY"]YouTube - Broadcast Yourself.[/nomedia]
600x4x4x4
[nomedia="http://www.youtube.com/watch?v=gT_LWHNG5FY"]YouTube - Broadcast Yourself.[/nomedia]
[nomedia="http://www.youtube.com/watch?v=djXECMH2KwQ"]YouTube - Broadcast Yourself.[/nomedia]

Camera died on last set. Felt I had more in me on each of them but didn’t want to push it as my form was a little out from not doing them.

DB Rows
80x12
115x12
165x11 [ame="http://www.youtube.com/watch?v=IEkArwJQjR0"]YouTube - DB Rows[/ame]
115x12x12

Hit two sets of 12 at 165 last time…but didn’t deadlift first then ?

Shrugs
410x12
500x20 [nomedia="http://www.youtube.com/watch?v=daNq9Q53JEU"]YouTube - Broadcast Yourself.[/nomedia]
525x16 [nomedia="http://www.youtube.com/watch?v=5zGLEDcakxg"]YouTube - Broadcast Yourself.[/nomedia]

Face Pulls (45lbs in bands)
65x12
95x12x12x12

[brass monkey]

Nice deads

[kabuki]

Nice deads

thanks man! i wasn't sure if anyone was still keeping up with this thing. doens't matter, as i'm just doing it for myself anyway.

[kabuki]

No records today. Didn’t eat enough yesterday and went heavy on back Saturday, and my lats and traps were still fried today. So overall I was happy to still have hit what I did today as benching when my back is fried drops the weigh a lot for me. Next week I’ll be primed to handle 410 for reverse grip!

BW upon waking 236.8

Reverse grip Bench
140x12
210x6
280x5
350x5 [nomedia="http://www.youtube.com/watch?v=U0dfff1OiPY"]YouTube - Broadcast Yourself.[/nomedia]
400x4 [nomedia="http://www.youtube.com/watch?v=n2NBFnIzn3Y"]YouTube - Broadcast Yourself.[/nomedia]

Forgot to board press but it wouldn’t have been good for training partners anyway.

Inline Bench (approx 45lbs bands)
185x12
275x8
330x8 [ame="http://www.youtube.com/watch?v=gngm4B5XeP0"]YouTube - Incline Bench[/ame]
300x8 …same bar weight just dropped band tension some

Supra Press downs (90lbs in bands)
65x12
140x12
150x12x9
140x10

[kabuki]

didn't have time to upload video's last night.

BW upon waking 237.6

Box Squats (17in box)
140x12
230x6
320x5
410x3 belt
500x3 belt/wraps
550x3
600x2miss
590x4 [nomedia="http://www.youtube.com/watch?v=2frQM7Qx0Ws"]YouTube - Broadcast Yourself.[/nomedia]

550 felt really easy so i bumped my max effort set of 5 to 600 (did 570x5 3 weeks ago) but got out of my groove and ended up dropping bar on safety pins. Dropped to 590 and hit 5 but couldn't count the last as i was to slow coming off bench and spotter came in on chest a bit.

Good Mornings - Close stance very strict and deep this week.
230x10
240x8
250x8

Reverse Hyper
50+2xsupermini's x 12
75+2xsupermini's x 12x12

I liked the bands on the reverse hypers that I tested out last night.

[kabuki]

Disappointing week. Almost embarrassed to post my vids all week. Going to take tomorrow off and have 3 days of no lifting before going into next week.

BW upon waking 239.8

Speed Bench (155lb in bands)
Warm-up then
270x3x3x3x3x3x3x3x3 W/15 seconds rest between sets.
Felt strong and explosive today.

Overhead lockouts – from forehead
140x12
230x8
300x8
340x8 [nomedia="http://www.youtube.com/watch?v=19cKm6z7hto"]YouTube - Broadcast Yourself.[/nomedia]
380x5 [nomedia="http://www.youtube.com/watch?v=ceiAr_xkSeo"]YouTube - Broadcast Yourself.[/nomedia]
320x12
Missing my reps at 380 was a pisser.

Skull Crushers
80x12x12
100x12
140x12x10
130x12

Front Delt Raises
Super mini x12x12
Min x12x12

[kabuki]

Well, I didn’t skip Friday’s workout after all. But I did do an easy workout.

BW upon waking 241

Speed Box Squat (130lbs in bands)
Warm-up then
380x2x2x2x2x2x2x2x2x2x2 w/30 seconds rest between sets

Bench Hold Downs – (suspending bar in bands and pulling to chest)
5x5 holding contraction with bar at chest for 3 count on each rep.
Done at various band tensions

Wide Grip Pull downs (w/ 60lbs in bands)
Warm-up then work sets
Can’t remember weight x10x10x10

Bent Over Lateral Raises
50x12x12x12x12

Side Lateral Raises
Supermini x 12x12
Mini x 12x12

Nice easy workout but hit some good stuff.

[kabuki]

YEAH BABY! Hit my numbers tonight.

BW upon waking 243.6….yes I ate way to much this weekend visiting in laws.

Reverse Grip Bench
45x12
140x5
210x5
280x5
350x5
410x5 !!! batteries died on camera
370x8 [nomedia="http://www.youtube.com/watch?v=VSuePCEuxhk"]YouTube - Broadcast Yourself.[/nomedia]

Board Presses (3bd)
460x3
500x2 but can’t really count it as spotter touched bar.

Incline Bench (w/ 45lbs in bands)
185x12
275x8
325x8
345x6 [nomedia="http://www.youtube.com/watch?v=sHZ_jPmiQJg"]YouTube - Broadcast Yourself.[/nomedia]
315x6 same bar weight but dropped 30lbs in bands.

Supra Press downs (90lbs in bands)
95x16
140x12x12
150x12x8
140x8

[supersoldier]

Best log ever!!!

You're inspiring my man!

[kabuki]

Best log ever!!!

You're inspiring my man!

Thanks man! i'm working on developing the most extensive video log i can.

[kabuki]

Tough day, but I had to push through. May not sound like much but I had some things on my mind yesterday and could not sleep last night…this is very tough on me who is used to 8.5hrs nightly. Felt sick all day because of it…but it hit anyway. Second mental barrier to push through today was how heavy weights felt…that’s why I hate two max effort days in a row (schedule requires it), my upper body is shot after heavy bench days and supporting the heavy squats is difficult.

OK…done ranting…on to lifting.

BW upon waking 241.2

Squat
45x12x12
140x6x6
210x5
280x3
350x3
420x2
500x2
590x3
620x2 [nomedia="http://www.youtube.com/watch?v=-AGNCgiedbc"]YouTube - Broadcast Yourself.[/nomedia]

Hips were super tight so I was happy to put a single ply suit bottom on today…this one drives my upper body forward so it was taxing on lower back…but oh well. Wraps for 590x620.

Stiff Leg Deadlifts – Off 3.5” block
225x8
315x8
365x8x8 [nomedia="http://www.youtube.com/watch?v=0BSDs4neqX4"]YouTube - Broadcast Yourself.[/nomedia]

Reverse Hyper
50+Supermini’s x 12x12x12x6

[BigCasino]

You motivate me

I know you are going to keep posting whether or not you think people are following along, but still I gotta say thanks for having the most comprehenssive kickass video training log ever. These logs help a lot of people beside yourself.

I always scroll through yours and beelze's training logs before my super heavy workout days haha

[kabuki]

You motivate me

I know you are going to keep posting whether or not you think people are following along, but still I gotta say thanks for having the most comprehenssive kickass video training log ever. These logs help a lot of people beside yourself.

I always scroll through yours and beelze's training logs before my super heavy workout days haha

thanks for the comments man. yes this is more for me. I plan on maintaining a video log from now on. no way to lie to myself and to truly see my progress over the years.

I have a long way to go with a lot to learn and a lot of strength yet to gain. This will document my journey. I think its great some people can enjoy the journey and take away some inspiration, or see a different training style along the way.

Kabuki