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

Don’t know if it was the Vivaldi or the Pslin but I had a great workout tonight! Went from almost falling asleep on my couch waiting on workout partner (and a call verified he was ditching) and almost skipping my workout myself. But then I got pissed at myself and decided to make a challenging workout.

BW upon waking 247.9

BTW….you will see some ugly form in my vids tonight

DE squats – decided to do with SSB and stand on 100lb plates for more band tension and a deeper box.
(170lbs is in bands)
85x6x6
255x3
345x3
435x3
525x2 that hard! So I decided to add a belt
525x2x2x2x2x2x2x2x3 w/60 seconds rest between sets

did 3 on the last one because the first rep was so horrid. Felt I was sitting back good and breaking eccentric and concentric but looks like knees are coming forward on last sets.

Bent Over Rows
135x8
225x8
315x8
405x6
without looking at my log I’m guessing its been a year since I’ve last done these. I know Westside doesn’t like unsupported rows buy they always seem to help my dead and my bench. Although in short term will have negative effect on Mondays benching.

They may have been ugly but at least they are not the half standing erect ones I always see in the gym.

Wide Grip Pulldowns
Few warmup sets
190+bands x8x8x8x8

DB rear delt flys
35x12
50x12x12x12x12 might have done a 5th set

Glute-Ham Raise
BW x12
#1band x12x12x12
Wide grip Trap bar
295x12
385x16x16


[nomedia="http://www.youtube.com/watch?v=d_v5DHSPY0Q"]YouTube - Broadcast Yourself.[/nomedia]

oh yeah. Left knee kept popping a bit. Nothing painful or actually in the knee is was more in the hammy tie in like a tendon was popping over something or there was something binding up the fascia and then it would release. Happened at knee lockout to almost hyper extension. Had to keep my hammy tight at the bottom of the GHR’s so that I didn’t do it. Will do some TKE’s and Sled work this weekend and see if that resolves it. If not I have ART work already scheduled on Wed and will have it looked at. If it is acting up I’ll take it easy on ME squat day on Tuesday.
 
I finally had some success with GHRs. SB's set up is nice and comfy, and it doesn't feel like my hammies will snap on the way down. :D
 
i saw that in your log. your strength on those should shoot up rapidly at first as you body learns the how to fire the muscle correctly to perform the excercise.
 
Well my raw bench is still down but with the meet coming up I’m not going to have the chance to focus on that. Need to spend some time getting my shirted bench dialed in.

A few things ran late at work today so I was late getting my preworkout meall and stims in.


BW upon waking 247.6

Band Snatches
#1 x12x12x12

CG Bench – Tried old from with legs out and less arch
45x12
145x6
195x3
255x3
305x3
355x3
415x3
back was still fried from Friday BB rows. So I guess I can’t say its to shabby but still down from where it should be.

Shirt Work – Band Assisted (large)
535x1
595x1
645x1x1
505x5
pulled the collar up my neck to drop the support of the shirt for that last set so they would touch super easy.

Skull Crushers
80x16
130x20x12x6

Face Pulls
100+bands x12x12x12

Hammer Curls – non alternating
35x12
50x12x12x12

Curls – palms out non alternating
35x12x12

Pulled these up super tight to stretch triceps and supersetted with aggressive band tricep stretches.

Youtube is down so I will upload video tomorrow.
 
not bad for a 1000th post, but I expected a little more, that's just my nature.

I must have spaced, but I didn't realize you had a meet coming up.
 
That was 999. i messed up and wasted #1000 elsewhere last night :(

i have not talked about meet much as i was not 100% certain about it, or been really that focused towards it.

April 12th.
 
Monday Bench
[nomedia="http://www.youtube.com/watch?v=2mqV77ofbHQ"]YouTube - Broadcast Yourself.[/nomedia]
 
BW upon waking 246.2

Only had one spotter so instead of working up to the heavy triple I had planned I decided to just do a single to play it safe as no one extra to run the monolift.

[nomedia="http://www.youtube.com/watch?v=MsUc2UTzBmM"]YouTube - Broadcast Yourself.[/nomedia]
Squat
55x8x8
145x6x6
265x3
355x3
445x3 briefs on
535x3
625x3 suit on
715x1 belt on
785x1 wraps on
825x2
Well it turns out it wasn’t to hard and I was not completely satisfied with the first rep so I hit it for double anyway.

Deadlift
255x3x3x3
345x3
435x1 metal deadlifter on
525x1
615x1
635x1

DAMN….I just realized I had the weights completely wrong last night (and in the vid). Had 635 loaded instead of 615…explains why the lockout was a little slower than I thought it should be. Anyway just testing out the suit that is why i put it on so early.

Glute Ham Raise
BW x12
#1 band x20x12x11

Wilson Good Mornings
#5x20x20x20
 
What do you think you can DL at your contest best-case-scenerio? It seems like you've climbing towards 700 from what I remember.
 
tough to say. what i can deadlift in comp is always good as the rest prior to meet really refreshes my dead.

the only thing holding me back from a big pull is the lockout, but likely something in my technique prior to that. Pulling conventional in August i ripped 700 off floor like nothing and felt good for 750...but still just missed locking out the 700. Pulling Sumo in December I pulled 715 off the floor like it was nothing and felt good for 750...but still missed lockout out the 715. Fustrating.

I'll work some rack pulls in this next month but its not like a few weeks will fix it. I know if i can figure out it i will be looking at 700 in the dust.
 
BW upon waking 245.2 (lot of stress right now and i seem to be dropping quickly :( )

Active Release Therapy on Forearms, Triceps, and some little muscles in my neck i can't remember the name of.

Sled Pulling
135lbs x 15min on .5m loop
could tell its been awhile as it kicked my ass and i had nowhere near my normal pace.
 
Finally really felt like i was figuring out the leg drive and lat recruitment with the new bench form tonight. This is something I feel i have been missing and i think reverting to my old style on Monday made me focus on this and not having training partners around to direct tonight gave me time to be there with the bar.

BW upon waking 246.4

Band Snatches mixed with Kabuki Yoga
#1x12x12

Speed Bench (160lbs in bands)
45x12
135x6
205x6
275x3x3x3x3x3x3
here is last set Invalid Link Removed

Military Press w/bar behind neck and taking down to touching shoulders - #3 bands for assitance since no TP's
135x12
225x6x6x6x3

Rope Pressdowns/pull aparts
50+band x12x12x12x12

Rope Pressdowns/no pull apart
75+band x8x8x8

Hammer Curls - non alt
35x12
50x12x12x12

Wheel of death
knees x10
knees+band resisted x10x10x10x7
Invalid Link Removed

aggressive Tricep band stretches
 
BW upon waking 248.4

Speed Squat - SSB and deep box (blues at 170bs tension)
85x6x6
255x6
345x6
435x3
525x3
555x2x2x2x2x2x2x2x2 add belt w/45 seconds rest between sets
last set here: Invalid Link Removed

Bent Over Rows
135x12
225x6
315x6
405x1x1 not going to happen today

Cable Rows - medium grip V handle
warmups then
210+3bands x10x10x10

Wide Grip Pulldowns
140+2bands x10x10x10

Glute Ham Raise
BW x16x16x12x12

Rear Delt DB Flys
40x12x12x12x12

Wilson Good Mornings
#5 band x20x20x20
 
thanks brass monkey....but its all just smoke and mirros.:run:

been awhile since you dropped by.
 
skipped sled work this weekend as i felt like i was coming down with cold and the rest appeared to do the trick.

Almost missed training today because i had to make a last minute trip to downtown but made it back just in time but I missed my preworkout nutrition and Pslin :sad: however i just received my new version of R4W so that pepped me up.

BW upon waking 247.6

Invalid Link Removed

Band Assisted Benching - Large #5 bands
55x6x6
135x6
225x6
315x5
405x3
455x3
495x2
Add Shirt
585x1 didn't touch
635x1
675xmissed at lock

Skull Crushers
80x20
130x8
Drop Set
180x5
150x8
130x8

Face Pulls
#2band x12x12x12x12

Curls
35x12x12x12x12
 
Nice workout. That dude spotting you on 675 must been a little scared even with the safety pins.
 
Felt real sick today. So I went home after the first couple hours to work from home for the day as i had lots of studying to get done anyway. Probably shouldn't have trained but this week will be (is) super stressfull so not training would make it worse.

Thought i would take it easy and just work on pulling 615 for 6-8 singles and work on technique....plan didn't work so well.

Bw upon waking 246.4

Deadlift - conventional
135x3x3x3
185x3
235x3
245x3
335x1
425x1
515x1
605x1x1 didn't even get a nice clean lock on either one.

Rack Pulls - Below knee and more of a stiff leg rack pull.
purposefully putting self in poor position to attack weak lock on deadlift
315x5
405x5
495x3
585x3
675x3

Glute-Ham Raise
BWx8
BW+#1 band x12x12x6

that's all folks. I was hopeing my stress would be over tomorrow but they decided to make me the closing witness on the trail to pull everything together since the whole thing hinges on me. So I got bumped to Thursday now. Maybe i can get will tomorrow.
 
playing it safe and slacking on sled work.
still had sore throat this morning so i slept a couple extra hours before heading into work.

ART therapy on forearm flexors and extensors, long head of bicep in shoulders, and lateral tricep head.
 
spent all day at the courthouse getting pulled in and out of courtroom for examination and crossexamination by a money hungry ambulance chaser, went through lunch but had a 10min break to run out to street and slam down a hotdog at 2pm. Finally got done at 3pm and rushed home downed my Pslin, R4W, and some oatmeal and BCAA's.

Band Snatches
#1x12x12

Speed Bench (160lbs in bands)
warmup then
305x3x3x3x3x3x3x3x3 w/45 seconds rest between sets

Military Press - off pins from mouth/nose height
45x12
135x8
185x8
225x8
275x8
295x6 went from easy to Hard oon the last two sets

Supra Pressdowns
75+2bands x12x12
85+2bands x12x12

Situps - legs wide and flat
x20x20x20x20

Curls - palms out and non alternating
35x12x12x12x12

I just might take tomorrow off from work. I really have not been into the office much this week as it is.
 
Damn...i was emotionally exhausted by Friday and didn't feel like training at all. But ended up with a wicked workout after hitting the new R4W caps and Pslin! I was surprised by my level of intensity last night, particularly after the challenging excercise to start with.

Bw upon waking 246.4

Speed Squat - SSB w/5" camber (170lbs is in band tension)
85x6x6
255x6
345x5
435x5
525x2
585x2x2x2x2x2x2 w/45 seconds rest
And yes i'm doing these like last 2 weeks where its off deep box with a pronounced rocking back on the box. Just don't feel like uploading vid.

Yes those 6 sets with the Safety Squat bar kicked my ass, but they were still moving fast!!

Bent over Rows
135x12
225x12
275x12x12x12

Pulldowns
couple warmup sets
140+2bands x12x12x12x12

Rear Delt Flys
40x12
50x12x12
40x12

Glute-Ham Raise
BWx12
BW+#1band x12x12x12x12
the last few reps were very ugly

Shurgs - Wide Grip Trapbar
295x12
385x20x20x20

Wilson Good Mornings
#5 band x20x20x20
 
I feel the love Ubi:nutkick:
 
BW upon waking 247.8

With all the upperback work last week i couldn't hold my shoulders in position today. what a pisser.

Bench
45x12x12
145x6x6
235x3
325x3
Add 2board and shirt
465x1
505x1
555x1
595x1
625xmiss
I was planning on taking one more jump but just couldn't hold it tight.

Pin Presses - holding at lock for 6 sec
415x5
505x3x3

Incline Supra Pressdowns
85+2bands x8x12x12x12

Face Pulls
#2 band x12x12x12x12

Hammer Curls
35x12
45x12x12x12x12x12

Front Delt Raises
#1bands x12x12x12x12

Then i got done and found my new super phenom deliverd on my back door:) But I couldn't talk my workout partner into sticking around for another hour while i benched again:sad:
 
How squatting went from my worst of he three to being my home, I don’t know. But I really needed a big lift tonight to restore my confidence after the utter failure deadlifting last week and the disappointing bench day yesterday.

Didn’t hit much volume tonight as I wanted to focus on the heavy lifting…really needed that to keep me mentally charged.

BW upon waking 247.0

Squat
55x6x6
145x6x6
235x5
325x5
495x3 add 170lbs in chain and Briefs
585x3
685x3
775x2 add suit
865x1 add wraps
955x1
Invalid Link Removed

Wore my convict wraps on that last one and pulled the straps tight on the suit for the first time since last meet. It felt damn easy!! Would have gone heavier but lacking spotters.

Also fell over backwards on the 495 set while demonstrating sitting back (but to far) LOL. My pinky will be a bit swollen from hitting racks when I fell backwards. Only had like 2-3 inches to drop bar to pins so all was safe.

SSB Pause Squats – Pausing while partner counts to 3 in hole
no briefs, belt, wraps ect. And SUPA deep!
265x5x5x5

Glute Ham Raise
BW x12
BW+#1 band x16x16x11
BW x12

Situps – legs wide and flat to hit hip flexors as well
BW x20
BW+10 x20
BW+25 x20x20
 
**** 900, take down a grand.

Why the switch the SDP? Katana just not working for you or are you ready for more shirt? Looking forward to seeing what you hit at this meet. Last training cycle a bunch of my training partners had bad interruptions mid cycle like you've had only to come back and hit all PR's at their meet and it looks like you're looking to do the same.
 
I'll work on that 1000+ lber next week. With chain deload however. It will come soon enough however.

Yes I’ve been struggling this training cycle, but keeping on pushing through. Hoping with a good deload I can recover for the meet. My wife wants me to take spring break off for a vacation…this is 2 weeks before the meet :( . but I think I can get in my 2 ME workouts that week so it looks like I’ll be cutting out a lot of workouts prior to the meet and dropping a lot of assistance work. We will see how it all works out.

And yes, looking for more shirt. I never quite was able to work the katana the way I wanted.
 
YESTERDAY

ART therapy yesterday on Flexors, Extensors, Triceps, and long head of Bicep. Skipped sled work again and will be skipping untill strenght on deadlift and Bench returns.

TODAY

probably not best idea benching heavy twice in one week particulaly with the second day being right after ART....my muscle were throbbing a bit today.

But it was a good thing i did as the new shirt was WAY to big. Going to send back tomorrow. It took all of 2 seconds to put on...1 second for each arm. No joke!

Bench
45x6x6
145x6x6x6
235x5x5
325x3
375x3 shirt on
435x3
485x1
525x3
575x1
all touched easy. Felt i could have touched pretty much everything if i wanted to. Played with jacking up the back of the tricpe on the last few sets which helped.
Invalid Link Removed

Lying DB Extensions
35x12
45x8x8x8x8

HAmmer curls
35x12
40x12x12x12x12
 
Skipped my workout Friday night and went and watched some Professional Bull Riding and had a few drinks. Turned out to be a good move.

Got to last night without being at work all day first so I had some time to contemplate my deadlift form and come up with some things to focus on. Was only supposed to do some light speed deadlifting but things were feeling good and I went heavy.

Didn’t hit any big numbers or do a lot of volume…but I would call this one of my most productive training sessions in the last 3 months because I learned so much.

First lets remember I’ve barely been pulling in the low 6’s lately either conv or sumo. Which I’ve assumed has been due to the fact I’m in an overload phase in my training….but turns out not to be the case.

Lesson 1: First thing I did was skip my preworkout meal which normally consists of Pslin, 20g BCAA’s and 2 cups of oats. I guessed correctly that the extreme discomfort in getting to the bar my last few sessions was not due to the suit but a combination between that and the bloat from the 2 cups of oats. Need to find another carb source on deadlift days. Today I just had an apple, spoon of PB, and 20g BCAA’s.

Lesson 2: Tried changes with head position and shoulder position and it felt great on warmups. Instead of having shoulders rolled forward I had them pulled back, but still down, and also brought my head pointed up much higher.

Deadlift
145x6x6x6
195x3x3
255x3
345x3
435x3
525x3 belt on
615x1 briefs on
665x2 suit on – started loosing grip on right hand while locking second rep
705xmissxmiss – done one right after other. Missed above knees but felt easy. Bar was to far in front of me and my calves cramped from being on my toes.
705x1 well not quite – moved bar closer and it went to lock easy but right as I was pulling shoulders back I started loosing grip on left hand again (more on this later)
705xmiss – just getting tired…pulled to knees again.

Invalid Link Removed

Sumo Rack pulls
325x5
525x5 stared loosing grip
615x5 used straps but found that even with using them as I pulled my shoulders back to lock my fingers were against my legs and it just peeled them away from bar.
665x3 widened grip some and resolved the issue with grip at lock but may cause some issues as the come across my thigh a little earlier in lift.

Lesson 3: Need to find solution to grip issue. Might be moving hand position, might be baby powder on upper thighs. At this point I’m not sure yet.

Supra Rows
185+3bands x12
215+3bands x10x10x10

Wide Grip Pulldowns
140+2bands x12x12x12x12

Lesson 4: Deadlift socks Rock! And my wife thinks I look like a freak with my cutoff shirt and long socks. I had to run around the house with that getup on while her friend that just moved out from Manhattan was over visiting. She should just be thankfull I didn’t make the two of them come downstairs and help me get my lifting gear on :)
 
Motherfvcking powerhouse!

I don't know much about sumo deads, but have you tried leaning over the bar a bit more at the beginning? It looks like it's starting a little far from your body and rolls towards you when you start the lift.
 
Nice Log I used to do sumo Deads which I felt hit more hip.

On the Sumo Rack Deads where do you feel the stress? I've been thinking about trying this.
 
smeton_yea said:
Nice Log I used to do sumo Deads which I felt hit more hip.

On the Sumo Rack Deads where do you feel the stress? I've been thinking about trying this.
Click to expand...

i wrote a longer respons earlier but forgot to post it. tough to say what felt stress as done after heavy full range. Sumo's def involve more hips than conv. I'm week on the glute/ham strength at the top in finishing pulling the hips through. Hopefully this will help target this.
 
Wow…today really sucked. Didn’t sleep well last night due to some problems around the house. Which ran into a big headache today that just kept getting worse. The R4W made the headache subside substantially by workout time so it didn’t really affect me there…just sucked during the workday.

BW upon waking 247.0

Benching....and yes heavy again for the 3rd time in 8 days, but won’t be going heavy now or 1.5 weeks due to vacation (another story…wife wants to go on vacation 2 weeks out from meet!!! I’ll be sneaking out to get some speed work session in at a local gym)

OK, I’m seriously done *****ing now :)

Band snatch #1 x12x12

Bench
45x6x6
145x6x6
225x5
315x3
All 1bd and with shirt
375x3 felt like I could touch 200lbs
445x3
505x1
575x1
615xmiss
[ame="http://www.youtube.com/watch?v=t39K9M6mWPM"]YouTube - Shirt work[/ame]

super fast and explosive till last one. I hit it to slow off chest. Still 3rd time easily hitting 575 in 1 week. I could have come back and hit 615 plus if I had really wanted to. Sending shirt back 2morrow and new one should be here by end of week to early next week!

Skull Crushers
80x16
130x16x12x12

Face Pulls
#2 band x12x12x12x12

Hammer Curls – non alt
45x12x16x16x12x12
 
Going on a vacation will really do you good. I went and I didn't eat bodybuilding wise, I forgot my protein powder and ate lots og nuts and seeds(peanuts, avacoda, blueberry juice, took my vitamins) and ended up drinking and getting drunk toward the end of the trip. Anyways when i git into bodybuilding I'm glad I did this. In a way it made me sanier. A little rebellion is good sometimes. It's like a storn in the atmosphere. Good luck on your trip!
 
Ohhhh I slept so good last night!!! I take my Powerful during the week and even without going to bed I was so well rested today, making up for Sunday night.

BW upon waking 246.0

Squat (170lbs in weight is chain)
55x12x12
155x6x6
245x4x4
335x3
505x3 chain and briefs added
595x3 add belt
685x3
775x3 add suit
865x1
935x1
1000x1
Depth is definitely questionable on many but that was not the point of the last 2 weeks.
[nomedia="http://www.youtube.com/watch?v=VQzU6JML3Fc"]YouTube - Broadcast Yourself.[/nomedia]

SSB Good mornings
225x8
275x8 belt
275x7 no belt

Glute Ham Raise
BWx10
BW +#2 band x12x12x12
Stepped it up a band tonight

OK. Now for the update. I’m not doing so well. My forearms are a mess, and my biceps started flaring up while squatting, which hasn’t happened in over a year…and my collarbone on right side started throbbing after workout. Checked it in mirror and it has slipped out a little and is protruding. This is the clavicle I separated during the accident last spring.

Guess this is what I get for doing all of the following in the last 9 days…working up to around a 600lb bench on 3 occasions, squatting a deloaded 1000lbs, and deadlifting 705 (with 3 missed attempts pulling above knees).

Going to get some work done tomorrow. Will have to schedule some extra time to make sure all issues are addressed and we have time to set the clavicle as well. Luckily it’s just shifted a little but its still throbbing.

Now to enjoy my next 1.5 weeks of assistance only work.
 
Damn! It looked like your 1000 squat was the deepest. Amazing. I couldn't even imagine what 1000 pounds on your back feels like.

On that 705 DL, it's your overhand that's losing grip right? Maybe you should add in some hardcore grip training after this next meet.
 
jas123 said:
Damn! It looked like your 1000 squat was the deepest. Amazing. I couldn't even imagine what 1000 pounds on your back feels like.

On that 705 DL, it's your overhand that's losing grip right? Maybe you should add in some hardcore grip training after this next meet.
Click to expand...

yep, overhand. grip training will be in the works. I'm going to play around with grip position which i think will have some short term payoff for me. may change overhand/underhand hands so stronger hand is overhand. that side is weaker now due to some nerve issues as i'm loosing sensation easier on that side with shoulder/elbow position/pressure.
 
Ubiquitous said:
Sleep? what's that? :(

Hey have you been fabricating anything, or bouncing ideas off of Mega?
Click to expand...

HA!

just about done with my house remodel though. I'll be posting up some pics in the legit forum when i'm done.

right now my shop is full of wood, doors, windows, moulding...its pretty damn horrid sight. but when i'm done i get it cleaned out and back to fabricating.
 
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