Kabuki's "VIDEO" Log - a little crazy fun for everyone

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    MONDAY

    Well without going into a lot of detail I've been dealing with a significant amount of stress this last year that comes and goes. Its pretty crazy and maybe someday I can legally talk about it. It's breen pretty up and down lately and Monday was a bad day. Didn't want to go to the gym but I did.

    Squat
    165x5
    275x5
    385x5
    add belt
    450x2
    518x1
    584x1
    650x1
    Just crushed the depth and super fast on all these so was starting to feel better
    715x1 fast but high
    715x0 sunk it deep but bent over trying to overexagerate depth and couldn't quite get it moving fast enough to finish

    GHR - elvevated
    BWx17,12,8,16

    Band Bad Girls
    #3x20,20

    TUESDAY

    Gauntlet

    20-30sec rest between each pass
    2 passes - 350lb sled x 150ft
    2 passes - 2" battling rope x 60 swings
    Repeated 3 times for 12min total.
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    WEDNESDAY
    Ok I had a great workout last night and didn't even know it. Third week of doing floor presses and last week I PR'd over the first week by a full 17lbs for a 3RM. Went to bump it up another 6lbs last night but just couldn't lock out the third rep....
    Well upon waking this morning I relized I had actualy bumped it another 16lbs so in fact I was up full 33lbs while going from a 3RM in week 1 to a 2RM in week 3 and still almost getting it. Then because I had the weights wrong last night and being disapointed I decided to hi Bottom's up KB's out of the blue and try and break my PR that I have not been able to do for over a year....And I got it! You'll see the excitment in the video
    Floor Press w/100lbs chain
    45+100x10
    155+100x5
    240+100x5
    285+100x5
    341+100x2
    Bottom Up Kettlebell -double
    53x12
    70x8
    Overhead Band Tricep Ext
    #3*+x20,20,20,16
    On hand Barbell Snatch
    95x5 /side
    135x0
    Also yesterday I decided to add USPLabs Prime on top of the Compound 20 I just started. Time to get strong!

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    LOL...I aleady got a dislike on my video I posted up this morning.

    Thursday I felt a sore throat so I skipped GPP session.
    Was really sick over the weekend and spent most of it in bed.

    MONDAY
    Got to sleep in a little as I had an appointement away from work so the little extra rest helped. Lots of caffiene and started hitting the carbs heavy at both lunch and preworkout using Anabolic Pump and Pslin. Then time to go do a little sick training.

    Nothing Like heavy squats to cure the common cold.

    Squat
    165x5
    275x5
    385x3
    add belt
    450x3
    add wraps
    520x2
    585x2
    650x2
    715x1
    add band assist
    805x1

    GHR Elevated
    BWx16,16

    home, eat, sleep.

    Super happy as I finally hit that 715 for a depth I was happy with last night. Broke my knees forward just a bit but it helped my hips from locking up to soon forcing me to bend over in the hole.

    TUESDAY
    training last night definetly helped clear the cold but still has not cleared my throat entirely so going to skip hitting the gym for a GPP session tonight...it is Vday after all as well.

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    WEDNESDAYpm
    I had anabsolutely great night last night. Iknew it was going to be good as Iíve been in very little pain and my arm hasbeen opening up almost unrestricted this last week. With know that it needs surgery to be fixed Ihave been focused solely on pain management techniques (may have to write upabout this separately) and not trying to improve issue. This has allowed for tremendous progress inregards to pain and extending arm. Onthe other hand I am using the arm for almost nothing so I have been feeling theleft bicep starting to tighten up on my recently as itís taking the brunt ofeverything and not used to it.

    Plan forevening was 425x3

    Bench
    135x10
    185x5
    225x5
    315x5
    405x5
    425x2

    Third onejust stuck to my chest. The bar rolledback slightly on my left wrist and my left bicep just lit up. It was inflamed good with a nice burn. Had someone run Ďthe stickí over it but justdidnít get deep enough to get it to let up. Laid it on a bench and hit it with the right fist which helped but withlimited range of motion of right arm this was hard so I taught my SHW exactlywhat I needed done for deep tissue and he worked it until it relaxed enough to continue.

    425x4!

    Wellactually spotter came in on the lockout of the 4th but since its notan all-time PR for me and was damned close enough Iím counting it. This is my best raw benching since mysurgery. Stoked!

    Bottom upKettlebell press
    53x10
    70x5,7,6 noPR but the most total reps Iíve hit in a workout with these!

    Band DBFloor Press
    100ís+#5bandx12,6

    OverheadBand Tricep Extension
    #3x20,20,20,20

    Stillhanging out around 246lbs BW so need to cut 6-8lbs off this next month.
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    Do you find that all the direct shoulder work helps your bench a lot?
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    Quote Originally Posted by SweetLou321 View Post
    Do you find that all the direct shoulder work helps your bench a lot?
    Without a doubt
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    Quote Originally Posted by kabuki View Post
    Without a doubt
    I did alot of standing oh press with 5/3/1 but with westside it has faded a lot. Ill deff be adding more in. thanks

    I also see you have a squat day with heavy work, then two bench days one for heavy work and one for dynamic with all pressing assistence. And your only direct back work is done on your deadlift day. You dont feel the need for more back work outside of this day? Or is it you built your base long ago and so its not as important now?
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    SATURDAY fasted AM training


    Great workout but its time I develop some standards and expectations for the subgroug training with me at the gym. The workout took to damn long and the wife IS NOT going to accept me coming home 30min late from a workout when we have a second kid here shortly.


    Deadlift
    135x5,5
    225x3
    315x3
    425x1
    add belt
    515x1
    605x1
    675x1
    725x1


    Partials w/bar at 18" to center
    695x3
    805x3
    900x7
    1005x2+


    Pullups - full relax/stretch at bottom of each one
    BWx12,10,10


    Chins w/mixed grip - same relax/stretch
    bwx10,10,10


    Wanted to do more but way late when it took f***ing 1.5hrs to get through deadlifts.


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    well the plan as to delod a little this week.
    MONDAY
    Squat
    worked up to low 600's with band assistance
    some GHR's for assistance
    WEDNESDAY
    Bench
    Did some work on benching with a press comand in a singlet with a side judge to watch for light under butt.
    440x1 easy

    SATURDAY
    Well here is where things went downhill.... Decided to wear some straps while pulling and see what would happen
    Deadlift
    Double overhand, no belt, no straps
    245x5,5
    335x3
    425x2
    515x2
    add straps & belt
    605x2
    695x2
    785x3
    835x0 didn't lock
    Circuit every 90 sec
    Band resisted Bench Setups (rows w/5 sec contraction at chest) x5,5,5
    Seated DB Shrugs 140's(no straps) x25,25,20
    Pullups x12,8,6
    Chins (w/long rest periods while i worked on the gym)
    Bwx16,16,16
    yes...785x3 raw pull!!!
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    Nice! You are an animal, keep up the hard work
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    heaviest deads youve done in a while eh?


    maybe only hit 785 for 1 before you try that again... i think youd rip it easily
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    Thanks guys. That's the heaviest raw pulling ive ever done by far.
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    Nice work man.
    It is not the kind of car you drive. It is whether you can flip it.
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    New Blog Post up!!! Check it out and don't forget to subscribe
    Humility & Confidence and the Ability to Create


    SUNDAY am Fasted
    Speed Bench
    8-12ish sets of 5 reps w/ 20-30sec rest
    Went a little lighter and higher volume to focus more on blood flow and reduce things from tightening up with all my upper body issues.
    Sled Tricpes
    x3 passes
    Sled Face Pulls
    x3 passes
    60min GPP of hauling around stall mats and platforms...awesome sweat going.
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    MONDAY pm
    Well I mustsay last night went QUITE well. I wentinto the gym thinking I was only going to be able to manage assistance work andwas going to pass on squats all together. Reasoning was the same as last week. Heavy Pulls on Saturday were taking their toll on me and doing both SumoDeads and Wide stance squats 2 days apart is much harder raw than with gear dueto lack of support for the hips. ThoughtI would hit a few squats for warm-ups, and indeed the hips were tight and hurting. Even the light weights felt heavy, but I keptadvancing. Hit a heavy weight at 20lbsless than I have been training just about parallelÖ guys told me to call itthere but I said 1 more Iíll just cut it high. Changed my mind as I walked up to the barÖHit it for depth and a newPR! I was freaking elated, especiallywith the condition of my body right now after all this overtraining and the785x3 deadlift Saturday.

    Squat
    165x5,5
    275x5
    385x5
    Add belt
    455x3
    Add wraps
    520x2
    585x1
    630x1 below
    695x1 parallel
    737x1 below
    May not lookit from the video from the front but had 3 qualified judges who give me NObreaks say it was good and I know I sunk it as well. Hell Yeah!

    Blob Lift
    150x20
    200x20,16

    InvertedBand Hamstring Curl
    #4x25,25,25,25

    Running lateso took off.


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    WEDNESDAY


    Solid workout and hit a PR on raw bench press for first time since 2007. Only 5lbs but I'll take it. Yes I have a ton more muscle mass and strength then but it takes that to overcomemy elbow and pec issues to hit that PR I guess. So happy regardless. For the last week of my "overreaching phase" I PR'd on all three lifts this week.


    Bench
    135x10
    185x5
    225x5
    275x3
    315x2
    365x1
    405x1
    445x3 !!


    DB - band floor press
    #4 + 100's x 12,12,12


    Bottom up KB press
    70x9,6,5
    9 is 1 rep PR!


    Rolling Tricep extensions
    125x12,12,12,12


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    Quote Originally Posted by mrchariybrown View Post
    Damn, that 445 was flying off your chest. Looks like you could've loaded 10-20 more pounds on the bar and still gotten 3.

    Yeah that's basically what's going on. I basically have to get the bar moving fast enough off my chest so I can just carry it through to lock it out. Due to pec and elbow issues body starts shutting down my ability to fire muscle to finish. Its weird as I can feel the bar in my hands and just can't exert my full force on it.


    Quote Originally Posted by B.Money View Post
    That's some nice benching! Man...you may have 500 raw here at some point, no?

    I hope to soon. That called out to 485 raw but my guess is 460 in a comp setting right now. But who know I'm at the completion of an overreaching phase right now so i should realize some food gains upon Deload.
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    nice mellow workout this AM...Fasted of course

    Conventional Deadlifts - no belt
    135x5
    225x3
    315x1
    405x1x1x1x1x1x1x1x1x1x1x1x1x1x 1x1x1x1x1x1x1x1x1

    20+ singles starting at 44sec but changing to 22sec (including lift time)

    Circuit - 4 Times 90sec rotation
    KB Face Pull 12-20 reps
    Band Resisted Bench setup 5 (w5-7sec contractions)
    Seated DB Shrugs 140lbsx20reps

    then spotted Big Shawn Doyle as he tried to break in his squat suit (the guy that squatted 1000 at his first gear meet with a borrowed single ply suit). He hit 1055 like it was nothing...didn't take it to depth but looked plain silly. He will have 1100+ in June for sure.
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    a shot of training last week and a short article on my current training program.

    http://blog.kabukiwarrior.com/2012/0...-training.aspx
    MONDAY
    Squat
    worked up to 650 easy
    715 lost my balance and moved on.
    Ukrainian Deadlift
    100+100x20,20,20
    Inverted Band Ham Curl
    #3x30,30,30,30
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    Posted up a couple blog posts over this weekend on strength training.
    Rewrote my concentric training article with more detail and also examples of how to apply.
    http://blog.kabukiwarrior.com/2012/0...-revision.aspx
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    Good articles man!
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    Quote Originally Posted by kabuki
    Posted up a couple blog posts over this weekend on strength training.
    Rewrote my concentric training article with more detail and also examples of how to apply.
    http://blog.kabukiwarrior.com/2012/0...-revision.aspx
    In for a read later ;-)
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    I read the whole thing! It was a good read, but I do a more bodybuilding/strength style of training and didn't know what a lot of these movements where. The write up has a lot of good detail on how to perfrom the movements and I seen your videos when your doing them, it just didn't register. I am a little foggy though being 5 weeks out from my competition. Thanks for a good read though Kabuki!
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    My apologies for going dark on my log for a bit. It’s just the last few weeks heading into a meet my training becomes very boring so not a lot to report on…and I have a lot of big items coming to a head at the moment in my personal and professional life. It would be nice if I could share them via my blog or some other outlet as they would make great fodder for discussing some of my life philosophies. However, there are just some things in life that have to be left undiscussed due to confidentiality agreements or other legal concerns. Let’s just say there are some significant career changes ahead and I have absolutely no certainty on which path this future holds for me as of yet. Other topics:
    • Yesterday I just got my Braces off! Now to schedule Surgery for 3 Implants.
    • Compete on 3/31 in my first Raw meet
    • Elbow Surgery scheduled for 4/4
    • Our daughter is due on 4/10
    • Looking at renting out our place and shopping for a new home right now (yes despite my uncertain future)
    As for the meet I am feeling confident that the weight cut may be as easy as my cut in August for the Pro-Am (just no drinking for 20hrs and 30 min in a hot bathroom). Started water/sodium loading 2 weeks ago and was a full 28lbs over. Doing things a bit different with the sodium loading this time and its helping with my sleep drastically. In the past my sleep goes to **** with the amount of water I dump every night and making me almost sick every morning. Now I’m not doing sodium loading during the day, its all prior to sleep so I’m retaining the water overnight. Sitting at 23lbs over right now and just cut out carbs yesterday and will begin ramping up water loading this weekend. If al goes well I should only have 15-18lbs to cut on Thursday and hopefully have it just shed off and have to only hit the sauna a couple times Friday morning like the last cut. That’s the plan……..

    Openers are set nice and conservative 650/400/650 and then we will see where it goes from there.

    After that I’ll be out of the gym till mid May and then with just a couple weeks of Training hit APF Nationals to Qualify for Worlds this November.
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    nice stuff wish you all the best!
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    Quote Originally Posted by SweetLou321
    nice stuff wish you all the best!
    X2 good luck
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    Good luck on all ;-)
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    Thanks for the support guys!!!

    So far the prep for the weight cut is going well except I don't think I'm quite acclimated enough to hit a full 3 gallons of water/day today and tomorrow. at 1.5 right now at 3:30pm so probably hit 2.5 today. Lunch was last food with any salt in it so I'll get little rest tonight and tomorrow night as I'll be up all night pissing...or needing to piss as I won't get to salt load in the evening as I have been doing. Sitting at 21.6lbs over last night and getting mentally preparred for the drop.
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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    Hope the meet is going well.
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    1946 @ 220 Raw.

    this will put me at the #1 ranked spot in world by a full 45lbs.

    Video and Writeup are on my blog.
    http://blog.kabukiwarrior.com/2012/0...-raw-meet.aspx
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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    Nice grats man :-)
    It is not the kind of car you drive. It is whether you can flip it.
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    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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    My 26 week Training plan leading up to the 3/29 meet. Posted on 3/6 with the last line being "Week 26 - Realize Results".
    Results having been achieved I think this article deserves a bump.
    http://blog.kabukiwarrior.com/2012/0...-training.aspx
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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    Most of last week was spent in the hospital, drugged up, or sleep deprived. After getting my braces off and fake teeth on Tuesday I went in for Surgery on my elbow Wednesday. Was in and out of work Thursday and Friday and then late Friday night my wife went into labor giving birth to our Daughter Saturday morning. We left the hospital late sunday.

    If your not on my facebook you missed my comment on a week filled with New World Records, New Teeth, New Elbow, and best of all New Daughter. Also have some other things in work from last week as well I hope to disclose at some point. I put the picture of daughter, elbow, teeth in this weeks video.

    Was able to escape to the gym for about 50min this afternoon.

    SSB Box squats to 14" box
    155x8
    245x8
    335x5
    add belt
    385x5
    425x5
    515x3
    add light wraps
    515x5

    Pause squats with same bar (5 sec pause at bottom)
    w/belt
    335x5
    no belt
    245x5,4
    had to literally be picked up out of the 5th one...couldn't even come up with the bar when the spotters took it.

    GHR
    Elevated
    BWx16,16,16

    Felt great!




    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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    video fixed
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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    WEDNESDAY (1 week post surgery)
    Baby Getups w/surgery arm in closed chain position. (filmed)
    Sled chest flys/Press from Multiple angles - straps to elbow (filmed)
    Ab Work on Swiss ball - not doing ANY spine flexion ab work anymore (filmed)
    Prowler Work - not using arms (filmed)



    FRIDAY
    Tried out my new buffalo bar

    Speed Squats w/14" Foam deep box
    approx 500lbs bands (Large and XXL Band chocked tight)
    6x3 w/40 sec start-to-start got stappled on last rep


    Band Bad Girls
    3x15

    Lying Band Ham Curls
    3x30

    think i might have done some more ab work with Swiss ball but can't remember

    MONDAY 1.5 weeks post surgery

    Turkish Getups
    35lb x 3/side w/lots of arm bars at each stage
    44lb x 3/side w/lots of arm bars at each stage
    53lb x 8/side

    Bench Press
    45x10
    135x15,15,15

    Sled Flys/Press 3x150ft

    Hook Grip Holdouts 245x4 45-60sec each

    Swiss Ball Ab work
    4x20
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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    Quote Originally Posted by LongtimeLurkr View Post
    Whatexactly was wrong with your elbow, and what did they do to it?


    goodquestion.

    Long timeissue probably dating back to hyperextending it in high school wrestling.

    ISSUES:
    Lots of boneshards floating around in elbow
    Cartilagedamage from Bone shards
    Arthritis...alsocontributing to cartilage damage
    Bone Growthsinside the joint
    Bone Socketgrowing around Ball - to increase joint surface area and reduce joint load.

    The bonegrowths ad limited my range of motion so arm didn't bend past 90deg or open allthe way. The bone shards caused my armto lock up if it sat in any position for more than a few seconds causingconstant daily pain every time I tried to move it. Trying to train or get my arm to lockoutrequired a bunch of mobilizing drills and/or soft tissue work. The last 6 months were real bad. Decided to get that one last meet in beforethe surgery in case I was down for a while. Thatís also why I went raw as I can't lockout much weight so the benchshirt is useless if I have trouble locking out anything over 500lbs.

    SURGERY
    Surgeryentailed removal of the bone spurs and bone growths inside the joint as well asshaving down the ends of the socket that were restricting mobility. It did not address the arthritis or cartilagedamage however.

    I feel likesuperman now at 1.5 weeks post-surgery and an elbow that functions for thefirst time in a long time!

    PATHFORWARD
    Surgeon saysI need a second surgery if i want to get full mobility in my arm to bend allthe way as its been a good 5-7 years since my triceps have stretched thatfar....probably longer for the full range. As of yet no improvement there except yesterday had some Stecco FacialManipulation done and gained a full 10deg of range for a short period. Promising!!!
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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    I hope you heall up fast man
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    WEDNESDAY
    went off my diet the week after the meet and ate anything and everything in site... including *gasp* breakfast! Dialed it back in this last 1.5 weeks and going well. Think i'm going to run with it for awhile and see where it takes me. If you ever feel like checking out my methods they are here.
    http://blog.kabukiwarrior.com/2012/0...g-methods.aspx
    SSB Box Squats 14.5" foam box
    155x5
    245x5
    335x5
    425x5
    515x5
    565x3 !!
    Brought my knee wraps out but never used them. trying to get stronger out of the hole.
    SSB Pause Squats w/5 count in hole
    295x5,5,3,5
    Hook Grip Holdouts
    245 x 45-60sec - 4 sets
    Lying Band Ham curls
    #4x30 - 4 sets
    Band Bad Girls
    #3x20,20,10
    Thats my boy running around in the background in the video BTW.

    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
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