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

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  1. Senior Member
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    Solid day, with perfect weight choices for what I needed to accomplish.

    Speed Bench (160lbs in bands)
    Warmup then
    280x3x3x3x3x3x3x3x3 w/30 seconds rest between sets

    Band Resisted Bench Setups (#2 + #3 bands doubled over)
    120 deloaded x5 w/3 count pause on chest
    70 deloaded x5x5x5 w/3 count pause on chest
    [ame="http://www.youtube.com/watch?v=tHa5XcYLvI0"]YouTube - band resisted Bench Setups[/ame]

    Pulldowns to the front (vertical and band resisted)
    95x12
    170x8x8x8x8

    Lying Dumbell Extensions
    30x12
    40x10x10x10
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  2. Senior Member
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    I’ve had family visiting from Alaska the last few days so I have not been able to get on scale in morning as its been by guest bedroom….and let me tell you they were not to keen yesterday when I woke them up from their nap to tell them I was going to be training right outside their bedroom door. My wife told them before they went down that I was coming home to train in a couple hours…then they acted like I was going to have to postpone my workout. I may be a jerk but I told the no and I’ve got 4 guys on the way over to knock some weights around.


    Sorry…side rant just meant to say weight at training time 247lbs

    Speed Squat (#3+#4 bands for approx 200lbs) off 15” box
    Warmup then
    405x2x2x2x2x2x2x2x2x2 w/45 seconds rest each
    obviously to light with last set -> [nomedia="http://www.youtube.com/watch?v=oJJfyQeROZQ"]YouTube - Broadcast Yourself.[/nomedia]

    LOW Rack pulls (from low shin with weights about 3-4” off floor)
    235x3
    325x2
    415x1
    505x1
    595x1
    650x1 accidentally deleted vid.
    555x4

    Band Resisted Hamstring Curls
    #3 band x12x12x12 [nomedia="http://www.youtube.com/watch?v=rMplQKJfndE"]YouTube - Broadcast Yourself.[/nomedia]
    took it easy here as hams have been FRIED since Tuesday night

    Hammer Curls
    30x16
    50x8x8x8x8x8
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    nice work as always
    •   
       

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    Quote Originally Posted by nycste View Post
    nice work as always
    thanks! you see how fast those speed squats where ripping up??
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    Quote Originally Posted by kabuki View Post
    thanks! you see how fast those speed squats where ripping up??
    of course. and speed squats help best with just explosive power and not getting stuck at any part of the lift right? or does it focus more so just at bottom?

    i really gotta get me some bands
  6. Senior Member
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    train CNS to recruit muscle fibers for explosive force development.
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    Sweet training day!

    BW upon waking 241.8….and still same at training time after spending all day doing wiring in hot attic.

    Floor Press (136lbs in chain)
    186x5
    247x3
    307x3
    377x3
    417x3
    447x3

    Lockouts/Stability (heavy bands and shirt)
    #3#4 bands+140x3
    #1#3#4 bands(510bands)+140(650 at lockout) x1x1x1x1x1x1
    dropped band tension by 30lbs and increased bar weight by 40lbs over last week. Solid lockout on every rep.

    Supra pressdowns
    #1 single+75x12
    #1 doubled+75x12x12x12x12

    Face Pulls
    #1 single+70x12x12x12x12
    doing them deep like this and with a single band has been brutalizing my rear delts and upper back….watch vid.

    [nomedia="http://www.youtube.com/watch?v=LstKF2gC7SU"]YouTube - Broadcast Yourself.[/nomedia]
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  8. Registered User
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    Damn Kapukie, mongo pressing. Damn impressive with the speed on those band lockouts. My elbows hurt watching that.
  9. Senior Member
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    Quote Originally Posted by Ubiquitous View Post
    Damn Kapukie, mongo pressing. Damn impressive with the speed on those band lockouts. My elbows hurt watching that.
    yeah i was pretty damn happy with it. also wasn't having the locking problem on my right side. course i did electro accupunture and daily Tens Unit on the forearms and triceps. Forearms cleared up quick but the triceps knots are going to take awhile....i think i've been neglecting dealing with them for like 9 months. massage therapy scheduled for this saturday.

    but what i've done this last week obviously paid off.

    and that level of band tension is INSANE!
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  10. Senior Member
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    I’m just starting the 2nd week of this 8 week training cycle. 3 weeks heavy then one week deload. Then repeat. Deload weeks 4 & 8 are not shown.

    I don’t have the glute-ham raise yet but will have all the parts this week so hopefully it will be operational next week.

    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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  11. Senior Member
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    Yeah BABY! How I love PR’s.

    BW upon waking. 239.0 dehydrated and tired.

    Box Squats off 17” box (single ply inzer briefs)
    55x6
    155x3
    205x3
    295x3
    385x3 add belt
    455x3
    545x1
    615x1
    675x1
    725x3 add wraps

    Rack Squats
    675x3
    765x3
    875x10

    Good Mornings
    235x8
    285x8x8

    Reverse Hypers
    #2bands+75 x12x12

    [nomedia="http://www.youtube.com/watch?v=zNw1B233MDA"]YouTube - Broadcast Yourself.[/nomedia]

    damn all the weights felt super heavy on my upper back today after doing those super deep face pulls yesterday. Had to get over that mentally as they were popping up EAASAY!
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  12. Professional Member
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    Rack Squats
    675x3
    765x3
    875x10


    ....my hero
  13. Senior Member
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    Quote Originally Posted by PumpingIron View Post
    Rack Squats
    675x3
    765x3
    875x10


    ....my hero

    I was happier with the basically raw 725x3 squat! Rack squats was just to start prepping my body to handle heavier poundages.
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  14. Senior Member
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    BW upon waking 242.6

    speed bench (160lbs in bands)
    warmup then
    290x3x3x3x3x3x3x3x3 w/30 seconds rest between sets.

    Band Resisted Bench Setups - w/3 second pause on chest
    #2&#3 bands
    100lb deload x5
    70lb deload x5
    60lb deload x5
    45lb deload x5

    Pulldowns
    #1doubled+100x10
    #1doubled+125x10x10x10x10

    Side Laterals
    #1's x10x10
    #1's+3lbsx10x10x10

    Lying dumbell Extensions
    30x12
    40x12x12x12x10

    recieved my Viking brief and metal deadlifter and glute-ham raise pad. tried the briefs on....i could still easily go a size smaller if i wanted to.
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  15. Senior Member
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    BW upon waking 241.0

    Right elbow starting to bother me a little. The good mornings with a close grip on Tuesday and vertical Pulldowns both aggravated it. Feeling a bit better by end of today.

    Speed Deadlifting
    45x6x6
    145x3
    235x3
    325x1
    435x1x1x1x1x1x1x1x1x1

    Band Resisted Deadlifting (w four(4) medium #4 bands!)
    Did first few sets with suit on to start to get feel for suit.
    335+bandsx1x1x1x1
    suit off
    285+bands x3
    375+bands x4
    not all those were pretty admittedly.

    Rack pulls from top of knee
    485x3
    575x3
    665x3
    755x5
    835x2

    Hamstring Curls – band resisted
    #3 x12x12x12

    Hammer Curls
    30x12
    50x12x12x12x12x12

    [nomedia="http://www.youtube.com/watch?v=ZlnWSgb_F8Y"]YouTube - Broadcast Yourself.[/nomedia]
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  16. Professional Member
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    just gotta say WOW. keep it up.
  17. Registered User
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    I'm going to have to counteract Nycste gratuitous statement and tell you to NOT keep it up.

    I am sick of seeing your numbers climb steadily into the land of the freaks.

    Oh, and I was meaning to ask you, could you co-engineer a foam cannon for me? At least machine the parts damn it. I want to link one up with my doorbell.
  18. Senior Member
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    thanks nycyst...ubi i'll continue my journey to feakland without your permission

    went in and to get the knots in my triceps worked on by massage therapist. We ended up spending the whole hour working on just my arms to get them to relax. my right arm is all black and blue and super tender to the touch today. On my right side the inside of my forearm where it ties into the inside of the elbow(opposite of the knotted up tricep head) was in bad shape as well.

    plan on doing some band traction/stretching 2-3times daily to keep the tricep loosend up. If I can resolve the knotting i'm sure it fix the lockout problems on my right side under heavy load.

    electro accupunter scheduled on Wednesday and massage again in 2 weeks.

    EDIT: but i do like the foam cannon idea...except it might piss off the UPS and FedEx guys and they always dropping off good stuff.
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  19. Professional Member
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    i just dont get how you seem to be making more progess and gains then anyone else. whether it be pct or while ur ON something if anything. insano. too bad your arms are acting up now that totally sucks
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    jesus NYCSTE that is a hell of a lot of reps you been collecting!

    arms are not new...just decided to deal with it now because i'm getting back to competeting now and it affects my shirted bench.

    as far as gains...please read my sig below.
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    Quote Originally Posted by kabuki View Post

    as far as gains...please read my sig below.
    Solid philosophy right there...:dl:

    You must spread some Reputation around before giving it to kabuki again.

    jecko
  22. Senior Member
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    BW upon waking 240.8

    Didn’t like how I set up first exercise. Sucked.

    Bands Assisted Benching (#3 band helping first 2/3rd of lift)
    145x6
    235x3
    325x3
    375x3
    425x3
    475x3

    Lockouts/Stability
    #1,#3,#4 bands doubled for 510lbs in tensions at lock
    655x1
    675x1
    705x1
    725xmiss at lock
    [nomedia="http://www.youtube.com/watch?v=XV6WzRdHLjw"]YouTube - Broadcast Yourself.[/nomedia]

    Rope Pressdowns
    #1band+65x8x8x8

    Face pulls
    #1band+60x12x12x12

    Hammer Curls
    30x12
    50x12x12x12
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  23. Senior Member
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    Well my bruised up arms(deep tissue massage) seems to be operating better. I did not have the weakness(lack of response) when trying to lock the super heavy weights last night. And after doing heavy band tension like that I had no elbow pain when doing simple tasks like brushing my teeth or changing gears in my truck, last night or this morning.

    I took a band to work today to continue to stretch the triceps when I have time.
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  24. Senior Member
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    Missed BW this morning.

    Suppsed to be squat in full gear today but my smaller squat suit will not be back till later this week. Did have my briefs to give a try for the first time however.

    Squats
    155x6
    225x3
    315x3
    405x2
    495x1 breifs on
    585x1
    655x1
    725x1 wraps on
    750x1 spotter had to touch me so it’s a miss

    Didn’t have things nailed tonight and was tentative with my lifting. Still not bad for just briefs and my first time wearing them.

    Seated Good mornings
    245x8
    385x8
    425x12
    these are deeper than they look camera was up high. Chest was into legs.

    Reverse Hypers
    #2 bands+50 x12
    #2 bands+75 x8x10x10

    Band Resisted Hamstring Curls
    #3 band x12x12x12

    I filmed a little of everything tonight…just because.
    [ame="http://www.youtube.com/watch?v=ZC7f_YPFImo"]YouTube - squat 9/11/07[/ame]
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  25. Professional Member
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    killer workout as always. why do i feel like you workout a lot more then most peeps? howmany days are you on and off a week?
  26. Senior Member
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    Quote Originally Posted by nycste View Post
    killer workout as always. why do i feel like you workout a lot more then most peeps? howmany days are you on and off a week?
    thanks man. See below for current training plan. MTRF. WSS off.
    Quote Originally Posted by kabuki View Post

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  27. Advanced Member
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    Quote Originally Posted by kabuki View Post
    thanks man. See below for current training plan. MTRF. WSS off.
    whoa keys to the kingdom
    how long have you been training on this plan
    And if dont mind me asking have you always been strong as hell, or were you a mere mortal like us at one time.
  28. Senior Member
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    Quote Originally Posted by brass monkey View Post
    whoa keys to the kingdom
    how long have you been training on this plan
    And if dont mind me asking have you always been strong as hell, or were you a mere mortal like us at one time.
    LOL. There are so many people out there that put my strength levels to shame…but I’ll get there.

    I’ve been following that general split for many years now. The training cycles themselves change slightly every 6-8 weeks and through the year.

    I decided to start posting my actual training cycles to give people some ideas, or better understanding of what I am doing. So you will see a new plan posted every 7-8 weeks. I've got the last two posted up in the log already.

    And to answer your question. My training methodolgy and whats in my sig below definetly have got me to where i am now, however yes I have generally been stronger than most, ever since I first tried weight lifting in Junior High…but not exponentially stronger. LOL…which reminds me I was the Nerdy/Valedictorian type back then…just no one ever called me that and I was recruited by the jocks instead of ridiculed. Never did get around to playing football like they wanted, but I did try wrestling and took 2nd in state.
    Last edited by kabuki; 09-13-2007 at 02:47 PM.
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    No time to upload video’s as I am leaving town tonight after work. Chores to do before leaving. Obviously no training today.

    BW upon waking 241.2

    Speed bench (160lbs in bands)
    Warump then
    315x3x3x3x3x3x3 w/20 seconds rest between sets

    Band Resisted Bench Setups – 3 count while holding contraction on chest
    #2&#3 bands -125 deload x5
    #2&#3 bands -45deload x5x5x5

    Shrugs – with wide grip shrug bar
    205x12
    345x12
    435x20x20

    Wide Grip Pulldowns
    #1band doubled+100 x12
    #1doubled + 125 x12x12x12x12

    Lying Dumbell tricep extensions
    30x12
    40x10
    50x8x8x8

    Those band resisted bench setups killed me last night! It was super tight at my chest and very hard to hold.

    On a side note I’m thinking about starting a moderate cut once I get back from this weekened. Looking to drop close to 10lbs of fat over next 2 months.
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  30. Senior Member
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    Deload week. training not shown on schedule

    BW upon waking 244.0

    Bench
    45x12
    145x12
    225x29x15

    Incline DB Bench
    85x8x12x10

    Skull Crushers
    90x12
    140x10x7
    130x8

    Face Pulls
    #1+75 x12x12x12x12

    DB Hammer Curls
    35x12
    50x12x12x12

    My back is TWEAKED. 8 hours of driving this weekend. 1 day of sitting on the seam of some metal bleachers in a sold out and packed crowd. 2 night sleeping on the floor.

    I have little to nill back pain normally but the left side of my back is screamin. I can get it loosened up now (couldn't yesterday) but it tightens right back within the hour. rotated ice and heat treatment to flush the area with blood. lots of light stretching...nothing seems to be working. going to chiro 2morrow to see if something is out of alignment. AHHH!

    At least its deload week and i aint missin no heavy training so life is good.
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    crappiest workout in awhile. first i need to man up and say that i'm not as tough as i think i am or would like to be....yet. And my training program the last 3 weeks was to aggressive. i went from squating over 700 very rarely to doing it every single week. I definetly need this week to recover

    i've got a minor strain on lower left side of back and my hips are FRIED still. My back is feeling much better today and the pain is minimal.

    No carb up before training today and was 1hour late due to an extended errand.


    Zercher Squats - feet 6" apart
    55x10x10
    155x10x10
    wasn't feelin good.

    BB style squats - no belt, wraps, and feet 6" apart
    155x10x10
    245x10
    335x10x10x10
    would have worn belt due to back but with close stance my legs into my stomach left no room for thick lever belt.

    Hamstring Curls - on stability ball
    #3 band x12x12x12x12

    Pull Thrus
    #4 band x15x15x15

    and that little bit of work took me almost a full hour....damn i brought the suck once again:aby:
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    folks in law in law visiting but they understand we will be at the house makin serious noise with the weights.

    Bw upon waking 245.2
    i think i said the word 'thinking about dieting' a couple posts back...since doing so my weight started shooting up. 250.0 when training today....i was 242 even in August.

    Speed Bench (bands setup with less stretch than normal and i don't feel like looking at chart to figure weight used)
    #4's doubled+100 x3x3x3x3x3x3x3x3 w/15-20seconds rest between sets.
    last set [ame="http://www.youtube.com/watch?v=odexjZM_R3Q"]YouTube - de work 9/20[/ame]

    Band Resisted Bench setups (3 count holding bar on chest)
    #2&#3-150 deload x5
    #2&#3-55 deload 3X5
    [nomedia="http://www.youtube.com/watch?v=Ku2xs_4wi4U"]YouTube - Broadcast Yourself.[/nomedia]

    Lat Pulldowns
    #1doubled+125x12x12x12x12x12

    Bent over Dumbell raises
    30x12
    50x12x12x12

    Side Laterals
    #1 bands x10x10x10x10x10

    Good workout.
    Last edited by kabuki; 09-20-2007 at 11:27 PM.
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    Been a long time lurker of your journal and videos (need to subscibe next time I am on). Pretty impressive and intersting setup. Keep on kicking a$$!
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    Quote Originally Posted by ddawg91 View Post
    Been a long time lurker of your journal and videos (need to subscibe next time I am on). Pretty impressive and intersting setup. Keep on kicking a$$!
    yea hes still pretty novice. but hes moving up the ranks fast. :P
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    Quote Originally Posted by ddawg91 View Post
    Been a long time lurker of your journal and videos (need to subscibe next time I am on). Pretty impressive and intersting setup. Keep on kicking a$$!
    thanks man.

    What part of the 'setup' do you find interesting?
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    Quote Originally Posted by nycste View Post
    yea hes still pretty novice. but hes moving up the ranks fast. :P
    very true actually(novice). but i'm working at moving beyond that.
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    Missed BW this morning as folks in law downstairs by my scale.
    249 at training.

    Deadlifting tonight. Wasn’t thrilled with form, but didn’t do all to bad considering I did back last night.

    Deadlift
    45x6
    145x3x3
    235x3x3
    325x3
    415x1
    505x1
    600x3x3

    Low Rack pulls (midshin)
    505x2
    595x2
    645x2

    Reverse Hyper
    #2bands+75x12
    #2bands+100x12x12

    Ham Curls – bands
    #3+#1 x12 (to heavy and the one on vid)
    #3x12x12x12

    YouTube - Broadcast Yourself.

    Little bit of life log here. It’s been a super stressful week at work. I met with attorney’s several times and had to give a video deposition as the prime witness in a lawsuit against our company (3 hours getting grilled today). Then got back to work to be part of a film being produced by our parent company, and deal with other issues. Missed shipments to the Military and other government bodies this week making everyone very unhappy. Production plan this week got bumped to levels beyond completion as I already have my team working 6-7 days a week. A $60,000 part on one of key pieces of equipment failed this week and we are waiting on a replacement and working on subcontracting what we can locally to stay running or its more missed shipments. Had to give a presentation to all the leadership in the company yesterday including the senior leadership team. Finished with filming for movie then finished up schedule for weekend production. Then met with VP or manufacturing to discuss plan of attack with down equipment and orders…. then on to meet with VP of HR and VP of Mfg to discuss where were at with lawsuit. Then finally off to train after that.

    Been a rough week. I’ll swing in to work 2morrow morning to make sure things are going well and the guys got some food then off the try an pull of the deadline I have going on the house….starting to rain and schedule is getting tight.
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    Slight Changes in next few weeks.

    Going to put less focus on ME work and burn through it quickly. Might even jump back to 5 rep max’s. Will spend more time and effort on supplemental work for time being.
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    this man is a machine i tell you a machine

    great video
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    Quote Originally Posted by kabuki View Post
    thanks man.

    What part of the 'setup' do you find interesting?
    How you focus on a certain lift on a certain week. I usually just follow a Westside template.

    Always like seeing something different.


    Dang impressive on the deads man.
  

  
 

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