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

Inarius said:
no rush. just curious about them.
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here,
[ame="http://www.youtube.com/watch?v=h7o97rGarCI&feature=player_embedded"]YouTube - Mace Swinging | Underground Training | Sandbag Training[/ame]
 
The battling ropes looks like a serious conditioning exercise, I have been wanting to get the rope for it but it is so damn expensive. For the clubs did you make a set or buy a set?
 
pmiller383 said:
The battling ropes looks like a serious conditioning exercise, I have been wanting to get the rope for it but it is so damn expensive. For the clubs did you make a set or buy a set?
Click to expand...

let me tell you...the battling ropes is the ****!

btw it only costs me $70 for each 50foot section at a rigging supply place.

EDIT: made the clubs and the maces. I'll get some pictures once i get the cable for my camera replaced.
 
Kinked my neck Monday night moving a heavy sandbag into the gym after training.

Monday I spent some time doing some band traction between doing sets of wheel o death. Worked it out completely.

WOD from knees (elevated)
X15x15x10x10x10

Band traction and stretching 20min

Weighing 208/209 in morning right now and 212/213 walking around. Weight has not been dropping the last couple weeks. Will wait and see what the extra conditioning work does this week but I am cleaning out a few little things in diet. Hoping I can stip this last 10lbs of fat in the next few months and be in maintenance mode…I’ve been cutting for a year now.

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Reverse hypers
light x15x15

just because my back was bothering up till last few days and didn't want to aggravate with tonights plans

Suspended Good Mornings
135x10
225x6
315x6
405x5
495x6
545x5
did not start from bottom position on last one as I didn't want to chance tweaking back....squatted up first then did set.

Pause Squats - 3 second pause in hole no pause at top
315x5x5x5x5

Glute-Ham Raise
bwx12
bw+#3band x12x12x12

Reverse Hyper
Heavy x12x12

Mace Work
3 sets of swings each direction (10-16 swings each dir)
weighed mace at current setup 21lbs



Brought home 3 kettlebell's with me...and also did some light fabrication and welding between most of my sets last night.

My wife had somte books I had softcopies of printed out and bound for my brithday. Pretty sweet! Lots of hard to find stuff including some of the russian translated books on training methods. Got a huge foot high stack of reading that will probably take me this next 1-2 years to get through.:)
 
La fiction .5hr lunchtime training.

Bent Rows
135x12
225x12x12
275x8x8
Really hitting my grip good with virtually no knurl on bar, no straps, no chalk, and hook grip. And the mace work last night :)

Pullups
Bwx10x10x10x10x10

Window Washers
Each direction x2x2x3

False grip bent row
225x12
 
skipped my lunchtime speed bench and squat session since I didn't go to work. stayed home and finished up a bunch of stuff with the gym.

plus my hammies were still fried from the 545x5 GM session on wed.

Sat AM
Woke up with major headache and feeling sick( forgot to drink water yesterday while working hard all day then went out to an italian dinner with lots of fats/carbs/wine...combined with poor sleep...uggh). Carbed up heavy along with some Pslin but still hurting till I added some Ether and Jacked.

Speed Deadlift
245x10
335x3
465x3
565x1x1x1x1x1x1x1x1x1x1

w/new fusion...very loose. going to go ahead and wear over breifs next session as its pretty loose on me.

DB and Band GM's
#5+115's x12x12

GPP session for 15min
mixed interval with: Battling ropes and forward and backward sled pulls.
only dry heaved once but it was rough going.
 
More Mace work Sunday evening .

Monday
Mace to warmup..or prefatigue :)

Bench w/foam board
135x10
Add 110lbs in bands
245x5
335x5
425x5x4
475x2


Add 3board w/foam board and another 110lbs in bands
535x6
585x3

Lying band supra extension
#3x12x12x12

Crazy Bells w/Shirt
345 (70 hanging) x5
455 (130 hanging) x5
505 (180 hanging) x3

Sledge Hammer
6min (30sec on 30 sec off)

Pretty damn happy with the session!
 
powerhouse 48 said:
conditioning protocol is sick bruh!
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thanks PH...got a lot...LOT of work to do before I get where i want to be.

Tuesday
missed my lunch training session since I was offsite with a supplier. but got a little work in when I got home between BBQing up some steaks.

Medium/fast Walk 20-30min
Wheel O Death (knees) x20
add 25lbs chain on back x20x20

Went to hit the battling ropes but it flat kicked my ass.
three 30 sec intervals with 10 and 90 sec rest and I was done....

Rope was wet from sitting out but still that was pathetic.

The WOD with chain felt like it was hard, but I don't feel anything today.
 
Squat w/Briefs
75x10
165x5
265x5
Add 100lb chain
425x5
515x5
Add belt
595x5
675x5
715x2 – had more left but only did the set to get over 700 on my back for the workout. 675 was the work set.

My shoulder made a loud pop after the first rep with 715 and definitely something pulled in the rear delt today as I can’t even really reach across my body.

Leg Press - First time using this thing and it’s a real steep incline unlike the ones at the gym’s. Started tossing weights on it like it was one of those till I realized that 1500+lbs on this one would crush me.
740x10
940x10x9

Romanian DL
245x10 hook grip no straps
445x2 I tried with hook grip and no straps but stopping halfway down and reversing directions just ripped it out of my hands after a couple reps.
445x10 straps
335x10 hook grip no straps
 
shoulder tweaked out a little but did some band traction and some random stretching this morning. feels better now.

La fiction lunch session

Bent over rows - hook grip
135x12x12
225x12
275x12x6 lost grip on second set
245x12

Pullups
BWx10x10x10
add 35lb dumell between feet x10x6

a set up hanging leg raises toes to cieling and a few window washers to look cool to the cute girl next to me :)

DB curls
50x10
65x10
50x10
 
kabuki said:
shoulder tweaked out a little but did some band traction and some random stretching this morning. feels better now.

La fiction lunch session

Bent over rows - hook grip
135x12x12
225x12
275x12x6 lost grip on second set
245x12

Pullups
BWx10x10x10
add 35lb dumell between feet x10x6

a set up hanging leg raises toes to cieling and a few window washers to look cool to the cute girl next to me :)

DB curls
50x10
65x10
50x10
Click to expand...

always gotta look good for the ladies!
 
speed deadlift
611x1x1x1x1x1x1x1x1x1 w/30 seconds rest between singles
Had 5min break in middle while TP cycled in.

DB Band GM's
#5 band + 130lb DBs x10x10

Loop w/90-120 seconds rest between
30 sec battling ropes
30yrd backward sled drag 135lbs
30yrd forward sled drag 135lbs

4 loops total with another 30 seconds battling ropes at end.

Dry heaved between most all loops. Of the other two training partners one pucked in his mouth and nearly lost it bigger (said he hasn't felt like that since being a teen and he is 60 now). The other gave up twice lying on the concrete....I believe he did end up finishing but got more rest in and then back to the concrete
 
spent about 20 min doing work with 23lb mace.

getting better and still feeling it good in forearms and shoulders.
 
Another damn good session
Overhead press (125lbs in chain…although not much deloading)
95x12
165x8
180x8
230x8
280x8
310x6

DB floor press w/Band
100+#3 x 8
100+#4 x8
100+#5 x3x5x3
100+#4 x0
100+#3 x0
That #5 band adds about 200lbs total at lock…

Lying BB Extensions
125x12
175x3
145x5
125x10

Crazy Bells with Okie Deadlift bar/ w/shirt
435 (210 suspended!) x5x4
Overhead Band ext
#3 x20

Sledge Hammer swings
20sec on/10 rest/20 sec on
Then rotate with partner and repeat
7min total
 
yesterday
Wheel O Death

knees x 20
standing x8x8x8x8

must not have been enough because I don't feel a thing yet today...which is crazy that i don't feel anything from the standing WOD.
 
Got a late start.

Got to use my new heavy duty fish scale to weigh out my band tension at various heights. Setup today was 80lbs right off the start and accelerated from there up to at least 225lbs at lockout.

Band Resisted Deadlifts
135x10
245x5
335x5 breifs
(425-570)x3
(515-660)x3
(615-760)x1
(665-810)x1 suit
(615-760)x3

Leg Press
880x10
950x12
1000x8

Band and Dumbell GM’s
#5+130’s x10
#5&#4! +130’s x12
 
super mini's. Doubled over and mounted to the floor about 4ft apart at the ends. makes some solid tension off the floor and crazy tension at lock.
 
I can imagine, I have done a similar set up with just minis and it was pretty intense towards lockout.
 
Hey kabuki,
I am starting to look into band training. Any recommendations as to which style of bands I should look into for benching? Im not sure if I should go with the mini's or the full size bands.
 
Inarius said:
Hey kabuki,
I am starting to look into band training. Any recommendations as to which style of bands I should look into for benching? Im not sure if I should go with the mini's or the full size bands.
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a set with the mini's, super mini's, and smalls works great for bench. I use these doubled up off dumbell on the floor or with a bench with band pegs. the smalls and a mini or super mini works for a 350-450lb bencher. the small alone or the other two alone work for anything less than that. If your benching more than 500 you can go with a bigger band or two sets of smalls.
 
Friday night

Speed Bench
warmup
#2 bands + 60lbs suspended
155+#2 x3x3x3x3x3x3x3x3x3 w/30 sec rest

Pullups
BW+25lbs in chain x 8x8x8



Saturday

Speed Squat with SSB
350+#5's chocked up tight x2x2x2x2x2x2x2x2 w/30 seconds rest

Loop
Battling ropes x 30seconds
180lb forward pull 20yrds
180lb backward pull 20hrds

Rest 45 seconds

35lb kettlebell swings x60seconds

REst 1 minute

REpeated 5 maybe 6 times my mind wasn't working well at the end. 30min total.
 
warmup

indian clubs - right delt is bothersome and hurting
Wheel O death knees x15

Standing Wheel O death x 8
Mace Swings w/long mace - to much for shoulder

4 LOOPS TOTAL OF THE FOLLWING
Band Resisted Wheel O Death from knees x10
Mace Swings w/short mace 1-2min

2 LOOPS TOTAL OF THE FOLLOWING
Leg raises to cieling x8
Mace Swings w/long mace 1min - shoulder loosened up now

Holy crap the setup on the band resisted WOD was awesome!
 
Excellent workout.

Bench w/foam board
Bands measured at 100lbs tension
45x10
195x8
235x5
325x5
415x5x5
435x5
Add 3board to foam board and another 100lbs bands
515x6
565x4

Rolling BB extensions
125x12
145x12
175x4

Incline Supra band
#5 x10x10x8

Crazy bells w/shirt
Lots of weight and lots of weight hanging
X5x5x5
 
Despite being in overload phase of training feeling very strong.

Squat
65x10
Add 100 chains
175x5
265x5
Add 50 chains
405x5
Add briefs
495x3
585x3
Add belt
675x3
765x3x3

Pause squat /no briefs
Long 3 count in hole no rest at top
355x5x5x5

Glute-Ham Riase
#3 band resist x12x12x12x12
 
Oh yeah. Switched to the new double lace up chucks (or whatever they are called) and it gave me a lot more ankle support. I then widened my stance back out to my super wide stance without the balance issues.
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You can really get some major support from these shoes from the two sets of laces it really just encases the foot when both are tightened up. I bought two pairs I liked the so much. Only $38 down at the local fred meyer.
 
Those chucks look pretty nice, the lack of ankle support is one of the biggest things I don't like about mine. Do these ones just have two layers of canvas or is the outside a different material, I cant tell from the picture.
 
pmiller383 said:
Those chucks look pretty nice, the lack of ankle support is one of the biggest things I don't like about mine. Do these ones just have two layers of canvas or is the outside a different material, I cant tell from the picture.
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its like two shoes, one over the top of the second, with both just conected to the same sole. Its all the lacing that really seems to provide the extra support however.

these are amazingly different than standard chucks as far as ankle support goes.
 
Decided to do a local push pull meet today. As you can tell i didn't plan on peaking for this event when you look at my tough workouts monday and Wednesday.

In fact my triceps were still sore and my Hamstrings were still flat fried this morning.

Weighed in at 219....yes the weight has been drifting up quite quickly the last 3 weeks.

Bench
1st 550
2nd 605
3rd missed locking out 640

Deadlift
1st 705
2nd missed locking out 770
 
kettlebell and mace work. About 25min total.
 
kabuki said:
Decided to do a local push pull meet today. As you can tell i didn't plan on peaking for this event when you look at my tough workouts monday and Wednesday.

In fact my triceps were still sore and my Hamstrings were still flat fried this morning.

Weighed in at 219....yes the weight has been drifting up quite quickly the last 3 weeks.

Bench
1st 550
2nd 605
3rd missed locking out 640

Deadlift
1st 705
2nd missed locking out 770
Click to expand...


How did you place?
 
speed bench
little triceps and some abs
battling ropes
 
Wednesday
Speed squat
SSB Box squat with #5 bands set to 120lbs tension
65x10
185x5
385x5
475x5
615x2x2x2x2x2 w/60 sec rest between sets

Reverse Hypers
Lots weight x12x12x12x12

Battling Ropes
30 on/30 off for 3 min.

Thursday
Bent Over rows
135x10
225x12x12x12
315x8

Pullups
+35lbs x5x5
Chin-ups
+35lbs x7x7x7x7
Pullups
X7x7x7
 
SATURDAY

Speed bench with a mix of crazybells/band Tension/bar weight.
Sets of 3 with short rest...lost track of how many

intermixed with
Speed Deadlift
Conventional
495x1x1x1x1x1x1x6

Conditioning Medley (about 20min-30min)
Battling ropes/sandbag getups/sled pulling/mace work/kettlebell swings

Going to tighten it up to 2-3 items for these longer conditioning sessions. just hard with a larger group to have enough equipment without doing it this way and keeping rest periods short.

SUNDAY
5 mile hike with 20lb kid

Standing Wheel o Death
x10x10x10x10

supersetted with

DB Hammer Curls
60x7
70x7
80x7
90x7
100x5x5

Situps - legs locked in wide and flat
x12x12
 
Bench w/shirt and 1board
Warmup then
545x1x1x1x1

Bench manpon+3bd
495x5x5

rolling bb extension
130x8
150x7x7

Crazy Bells w/shirt
463 (238 suspended) x6x5

Battling Ropes
60 on 30 off (1pass)
30 on 45 off (3passes)
 
Squat – briefs and suit straps down
Warmup then
715+#3 band x4
785+#3 band xmiss
Pissed about that miss

Pause squats – Breifs 2 sizes to large and no belt
455x5x5x5
Full 3 count in hole w/no rest at top

Glute Ham Raise
#3 band x12
#4 band x8x8
Holy **** that is hard with the #4 band resist!!!

Reverse Hyper
X12x12x12

Glutes are fried and I’m pissed about missing that squat.
 
DB Rows
130x8x8x8

Pullups with 26lb kettlebell
x7x7x7x7

Chins with 26lb kettlebell
lots

and finishedwith some light abs
 
speed deadlift
warmup then
680x1x1x1x1x1x1x1x1 w/20-40 seconds rest between

Speed Bench w combo of band resistance and band suspended weight
unkown weight X unknown sets X unknown reps X short rest periods

GPP loop
Battling ropes x 30 seconds
Forward pull with 135lbs
backward pull with 135lbs
45-90 seconds rest

Repeated 6 times in 25min
 
your workouts seem interesting man! are you following a regiment or just your own creation? BTW,what are battling ropes? im sure you've gotten asked that a bunch of times, lol, but i only read this page!

keep on being strong...
-meatNcreatine
 
meatNcreatine said:
your workouts seem interesting man! are you following a regiment or just your own creation? BTW,what are battling ropes? im sure you've gotten asked that a bunch of times, lol, but i only read this page!

keep on being strong...
-meatNcreatine
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the foundation is a conjugate/westide type methodolgy but my methodology is a bit unconventional. However the results for myself and the team I coach speak for themself.

Battling ropes is taking a 1.5" dia 50 foot rope, tying it off to something and then getting it oscilating up and down with the waves going forcefully all the way to the end. it sounds easy but gets incredibly hard quickly.
 
burnt some serious calories today.

8 mile hike with 25lb kid on my back. good pace

came back



Standing Wheel O Death
x10x10x10x10x10

Situps - feet wide and legs locked flat
x10x10x10

DB Curls
50x12
70x12
 
Overhead lockouts w/175lbs of listed weight in chains
135x10
235x8
285x5
335x5
370x8x5

DB floor press w/added #5 band at around 100lbs/hand at lockout
100x7x5x6

Supra tricep extension - using incline bench and bands
x5x5x5

Overhead band ext
#2x15x15

GPP training
Mix of Battling Ropes, Sledhammer Swings, and rest phases for about 10min+
 
didn't get as much work in as i would like as I spent a fair amount of time doing some coaching on squatting with a new lifter.

Suspended Good mornings
Warmups then
425x5
515x5
605xmiss

Pause squats w/briefs 4 sizes to large - 3 count pause in hole, no pause at top
425x5
515x5x2
first set was easy but wasn't quite breaking paralell..sunk the second set way below paralell...but pausing that deep for 3 seconds....uuhhh sucks...

Glute Ham raise
#3 band x 12
#4 band x8x5
#3 band x 12

Reverse Hyper
x12x12
 
out of town. training in some fitness/raquet club

DE bench with combo band tension and suspended weights
x3x3x3x3x3x3x3x3 w/30 seconds rest

Pullups
x12
two #2 bands as resistance
x6x7x8x7x7

Hammer Strength Rows
4 plates x5x5
3 plates x12x12

Leg raises to vertical
x10x10x10

Window Washers
x5x3x3

DB Curls
70x10
 
deadlift
warmup then
585x1x1x1x1x1x1x1x1x1x1x1x1x1x1x1 w/30-45 seconds rest between

Hyper ext
band resisted x15x15

Leg raises to vertical
x10

Window Washers
x5x3x3

also forgot I did some tricep extensions on yesterdays workout as well.
 
Benched Monday after traveling home. Didn’t feel good and didn’t perform or feel the way I wanted.
Did work on my setup and arch and was quite happy with that.

Most of the problems came from some adhesions in my forearms right now which I had done some deep tissue work on myself earlier that day as it was really bothering me. When I held the heavy weights last night it felt like it was going to rip my wrists off. Did an Epsom salt bath and put on some ice compression sleeves last night so my forarms quite throbbing. Go in for some more ART therapy tonight. It seems a never ending battle with my forearms.

Bench
45x10x10
135x5
225x5
315x5
365x3
Shirt on w/thin foam
495x1
585x1x1x1 w/1min between

Raw lockouts off 3bd pluss foam
495x2x4x5

Some piddly tricep and front delt work.
 
Nate Dawg said:
How did you find that you had adhesions in your forearms? I've recently tried incorporating hang cleans into my routine and they are beating the living hell out of my wrists just because they arent flexible enough to bend back when catching the weight, forearms feel really tight as well....could this be adhesions that just need to be broken up to increase wrist flexibility?
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Easy to teall as there are Large knots in my forearms I could not break up with stretching and massage myself. Often resulting in reduced pressing strength, grip strength, and elbow pain. You can find an adhesion pretty easy with running your fingers the course of the muscle to find these knots. You can also stretch the musle through its range of motion while you apply some pressure and the knot will catch under your fingers or 'pop' to the side to get around finger.

I've been battling it for years. I've used Deep Tissue Massage, Ice Therapy, Trigger Point, Tens Unit, Electro Accupuncture, and active release therapy. ART works the best but my problem is they always start knotting up again. They have been tons better this last year i just have to stay on top of them and I have not been getting ART work done much/if any since we had our son.

My triceps have issues as well but not as much as my forearms. It got so bad a couple years back I could only type so long before I had to quite from the pain. My forearms were just a rock solid mass at that time. ITs getting better every year as the ART teaches them to relax.

Anyway ART session last night went well and went home and put some Ice compression sleeves on for 15min before bed.
 
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