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

On another note.

If you have been keeping up on my log you will have noticed I have had several Psoas strains this last year, and about 3-4 occasions of abdominal cramping issues at the gym. Twice this has put me curled up in the fetal position on the gym floor for 10-15minutes.

Well I've been working with this guy for my shoulder mobility and to improve my elbow that doesn't work right:
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He has noted that due to my excessively strong posterior chain and lack of shoulder mobility that I rotate my upper back/ribcage to achieve positioning which is putting the Psoas in a bad position. He gave me some Psoas exercises and had to downgrade them as I simply couldn't do them. He has me doing "baby movements" in his words right now.

Anyway it basically involve lying on the back on the floor with my hands pushed overhead against a wall. Legs are up at 90deg to the floor and bent 90deg at knee so the shin is parallel to floor. Once I get in position I am to rotate my rib cage down and push my spine into floor to activate the Psoas while i breath into my stomach. As soon as I do this my whole body begins shaking uncontrollably. Pretty weird feeling.

Anyway did this last night and then took next step of taking one leg down the floor at a time (still bent) and back up. This is so hard for me to do while I'm shaking like I am it’s crazy. well I think I did a total of 20/leg with two rest breaks mind you. Then while laying on the floor my Psoas spasmed and cramped up pulling me into the fetal position where I stayed for a good 5 min of heavy breathing before I could pull myself off the floor.
 
MONDAY
3rd day in a row of training. All they guys that did the workout Saturday came in today complaining about sore hamstrings, glutes, and low back. I had no apparent soreness and had definitely went heavy on same exercises. Good sign.

Still have that tickle in the back of my throat, not feeling 100%, and almost went home after lunch to nap and skip the workout. But drank my green tea, made it through the afternoon and took my preworkout supps (Yoked, Prime, Recreate, and the new Compound 20 by USP Labs). By the time I got to the gym I was ready to go.

SSB Squats
165x5,5
255x5
305x5
Add belt and knee sleeves
405x5
Add inzer poly suit bottom
515x3
565x5

Pause squats w/SSB (no belt, suit, etc) 5 count in the hole
335x5

AFS Leg Press
690x8,8

GHR x 5 sets

Band bad girls
#3x15,15,15

[youtube=WoRWkgRxHq4]
[youtube]WoRWkgRxHq4[/youtube]



ADDITIONAL NOTES
Great workout and amazed at how good I felt despite still trying to hold that cold off from setting in.
Amazed at how fast I am leaning out! I’ve lost ¾” off my waist in less than a week and several lbs. Recovery is excellent, and strength is staying up. My immune system seems to be holding up as well with being able to fight off that cold my wife, kid, and employees have…while training. As of Tuesday morning I fell 100% and ready to take on the world.

Looks like I should have viens standing out on my love handles again in another 1-2 weeks! Bring it on!
 
That video of deadlifting was intense, I had to watch it again but this time I just watched your legs throughout the whole video and how the blood started to drip. One word "AWESOME."
 
Wednesday’s workout wasn’t worth posting. My elbow was fired up and causing shoulder pain as well and I ended up doing nothing much imprssive.

SATURDAY AM
Fasted USP Labs style
Invalid Link Removed

Deadlift & snatch grip
135+4X min’s x5
225+4X min’s x5
315+4X min’s x5
405+4X min’s x5
Add belt bands and briefs and switched to mixed grip
585+4X min’s x 0
585+4X min’s x 4+

The big jump was accidental and I think caused the miss on first set.

DB Rows
150x25/side

Circuit x 3 times
Sled Face Pull x 100ft
KB upright Row 70x16
Reverse Hyper 240x20

Please feel free to $$click$$ on any adds that show up on my video’s :)

[youtube=t2tW3HfmDGg]
[youtube]t2tW3HfmDGg[/youtube]

[media][/media]

ADDITIONAL NOTES
Energy levels and endurance while I train appears to be way up on Product C20 by USP Labs right now. Which is awesome as I am trying to come off all stimulants for the first time in years now. For the last two weeks all I’ve had is green tea I’ve brewed.
 
SUNDAY
Fasted USP Labs style
Invalid Link Removed

Did a variety of mobility work. Then

Circuit repeated 3 times
Sled Chest Press/Flys x 150ft
Thunder shoulder Press #5x12
Sled Tricep Extension x 75ft

Some light ab work.

Prowler push (15 sec between each)
550x150ft
550x150ft
450x150ft
350x150ft
250x150ft
150x300ft
 
MONDAY
Ok…there is some seriously good things going on. I’m feeling very strong…energy levels are up…endurance levels are up. I’m REALLY liking this Product 20 by USP labs! Tonight was my first night squatting with a barbell in awhile so I wasn’t expecting much and particularly with much I had nailed my upper back on Saturday with pulling heavy. This usually takes quite a toll on my squatting. Plan was to work up to 715 for 3…5 if I was lucky then do a set around 800 with the help of the bands.

Squat
165x5,5
275x5
385x5
Add belt
495x3
Add briefs
605x3
Add knee wraps
715x7 (shouldn’t have done so many as it prefatigued my back and abs for following sets).
805x2
Add band assistance
915x1
Easy but I just did 1 rep and left it there…shouldn’t have hit that 7 rep set!

GHR
#3band +36lb chain x 16,12,12
BWx16

Band bad girls
3x20

Feel free to $Click$ though on any of the ads that show up on my youtube video’s :)
[youtube=bQLdNLhafuc]
[youtube]bQLdNLhafuc[/youtube]
 
[TABLE="width: 127"]
[TR]
[TD]WEDNESDAY[/TD]
[/TR]
[TR]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[/TR]
[TR]
[TD]Feel free to $Click$ though on any of the ads that show up on my youtube video’s [/TD]
[/TR]
[TR]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[/TR]
[TR]
[TD]NOTES[/TD]
[/TR]
[TR]
[TD]Continuing to have great workouts on Product 20 despite no stims and calorie deficient!!!! Elbow still not working well but my replacement bench shirt finally arrived! Didn't experience much shoulder pain on the right side tonight but babied things on the warm-ups going to slingshot and shirt early. Pumped ot have my New Overkill shirt![/TD]
[/TR]
[TR]
[TD]WORKOUT[/TD]
[/TR]
[TR]
[TD][/TD]
[/TR]
[TR]
[TD]Bench[/TD]
[/TR]
[TR]
[TD]135x10,10[/TD]
[/TR]
[TR]
[TD]185x5[/TD]
[/TR]
[TR]
[TD]225x5[/TD]
[/TR]
[TR]
[TD]315x5 added slingshot[/TD]
[/TR]
[TR]
[TD]405x5[/TD]
[/TR]
[TR]
[TD]585x3 added shirt and 3Board[/TD]
[/TR]
[TR]
[TD]700x3[/TD]
[/TR]
[TR]
[TD]745x2[/TD]
[/TR]
[TR]
[TD][/TD]
[/TR]
[TR]
[TD]Bottom up Kettlebell press[/TD]
[/TR]
[TR]
[TD]53x12,12[/TD]
[/TR]
[TR]
[TD]70x5,2[/TD]
[/TR]
[TR]
[TD]53x12,12[/TD]
[/TR]
[TR]
[TD][/TD]
[/TR]
[TR]
[TD]Band tricep Extensions[/TD]
[/TR]
[TR]
[TD]#3x16,16,16[/TD]
[/TR]
[TR]
[TD][/TD]
[/TR]
[TR]
[TD]Running late so took off[/TD]
[/TR]
[/TABLE]
 
[TABLE="width: 127"]
[TR]
[TD]SATURDAY AM[/TD]
[/TR]
[TR]
[TD]Fasted USP Labs style[/TD]
[/TR]
[TR]
[TD]http://www.usplabsdirect.com/forum/anabolic-pump/4208-ap-fasted-training-procotol-ftp-thread.html[/TD]
[/TR]
[TR]
[TD][/TD]
[/TR]
[TR]
[TD]Feel free to $Click$ though on any of the ads that show up on my youtube video’s [/TD]
[/TR]
[TR]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[/TR]
[TR]
[TD]NOTES[/TD]
[/TR]
[TR]
[TD]Got some bad…but expected news on Thursday. I have a 95% chance of a bulging disc which is why my flexors keep locking up on me as my bodies response. I have the root cause identified and working on that. It is the same shoulder mobility issues resulting in thorasic rotation and thus the pressure on the disc. Mobility is going way up in the shoulders and in fact I am having less ulnar nerve impingment and numbness in my hands than I've had in 7 years! This is awesome and looking forward to continued progress and really focusing on keeping my rib cage pulled in on all my lifts to reduce pressure on the disc. With that said my right Psoas and Illicaus are still super sore causing lots of pain to bend over. Took awhile to even get to where I could pull today but once I did I felt Great! Also my right elbow loosened up during hte pulls and felt better than it had all week. Sure it will talk to me the rest of the weekend however. I am HURTING a lot lately but workouts are great. [/TD]
[/TR]
[TR]
[TD]WORKOUT[/TD]
[/TR]
[TR]
[TD][/TD]
[/TR]
[TR]
[TD]Deadlift[/TD]
[/TR]
[TR]
[TD]add 150lbs in bands[/TD]
[/TR]
[TR]
[TD]135+bands x 5[/TD]
[/TR]
[TR]
[TD]225+bands x 5[/TD]
[/TR]
[TR]
[TD]315+bands x 1[/TD]
[/TR]
[TR]
[TD]405+bands x 1[/TD]
[/TR]
[TR]
[TD]495+bands x 1[/TD]
[/TR]
[TR]
[TD]changed bands to 320 at lockout[/TD]
[/TR]
[TR]
[TD]405+bands x 1[/TD]
[/TR]
[TR]
[TD]495+bands x 3 (620 off floor 815 at lock)[/TD]
[/TR]
[TR]
[TD][/TD]
[/TR]
[TR]
[TD]second rep was my only clean rep has my hands pulled open on my legs on first and third. Should have added baby powder or water and I think I could have hit 5. Felt good.[/TD]
[/TR]
[TR]
[TD][/TD]
[/TR]
[TR]
[TD]Rack pulls x 17" block[/TD]
[/TR]
[TR]
[TD]830x5[/TD]
[/TR]
[TR]
[TD]Rack pulls x 18" block[/TD]
[/TR]
[TR]
[TD]895x5[/TD]
[/TR]
[TR]
[TD][/TD]
[/TR]
[TR]
[TD]CIRCUIT[/TD]
[/TR]
[TR]
[TD]BW rows w/blast strap x 16,16,16[/TD]
[/TR]
[TR]
[TD]Reversy Hyper x20,20,20[/TD]
[/TR]
[TR]
[TD]Sled face pull x75ft,75ft,75ft[/TD]
[/TR]
[TR]
[TD][/TD]
[/TR]
[TR]
[TD]I have been dieting this last couple weeks but went off the last couple days as I may have an event coming up in december where dieting heavy might work against me. Will know for sure within the next week. Weighing in at 238-240 last couple days.[/TD]
[/TR]
[/TABLE]
 
Sorry for the break in posting. I had some significant time consuming things come up at work so I had to disappear for a bit.

I'm at the end of my Compound 20 now by USP Labs.

I have to say I was blown away. I used this while taking a break from stimulants and I had some absolute intense workouts. I'm working in a very high stress environment right now and by the time I get to the gym I am just flat mentally finished and not feel like training. However once I start moving the Iron while on C20 its like a switched was flipped. Strength levels were awesome and it had a positive effect on my body composition.

Overall I cannot explain how pleased I was with the results…I’m not using the term “Blown Away” lightly. I cannot wait to get my hands on some C20 again!

Last night I finished it up with the following circuit

Prowler sprints w/550lbs x 150ft
10sec rest
Prowler sprints w/550lbs x 150ft
10sec rest
2" battling rope by 80 Swings
30sec rest
Deadlift 405x20
5min rest
Deadlift 405x20

How is that for Insanity!!!
 
Hey kabuki Ive seen in your vids your stance for squating raw vs geared are about the same. Should ones geared stance be much different then their raw stance or no?
 
SweetLou321 said:
Hey kabuki Ive seen in your vids your stance for squating raw vs geared are about the same. Should ones geared stance be much different then their raw stance or no?
Click to expand...

My technique for all 3 of my lifts is nearly identical between gear and raw. I would have to say this is not common. I do bring my stance in a little for squats and Sumo pulls but it is not significant. Most people simply do not have the hip strength to squat that wide raw. it is typically brought in quite a bit.
 
Wednesday
Turkish Getups
53lb kettlebell 10/side
12min total
rest for 10min
Repeat 5 times
Prowler push 550lbs x 150ft
Sled chest press to a Sled Face pull
12min total
THURSDAY
Stretching
Repeat 4 times
Battling rope x 100-60swings
30 sec rest
Battling rope x 100-60swings
30 sec rest
Reverse Hyper x 20
30 sec rest
Wall Dead Bugs (core movement) x 20
30 sec rest
12min total
more stretching
 
[TABLE="width: 95"]
[TR]
[TD="class: xl63, width: 126, bgcolor: transparent"]Anabolic Minds[/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"]SATURDAY AM[/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"]Fasted USP Labs style[/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"]http://www.usplabsdirect.com/forum/anabolic-pump/4208-ap-fasted-training-procotol-ftp-thread.html[/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"][/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"][/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"][/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"][/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"][/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"][/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"]WORKOUT[/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"][/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"]Great morning session[/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"]Work Capacity is really ramping up quickly.[/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"][/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"]Turkish Getups - KB[/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"]53x2[/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"]70x8[/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"]20min total…people interupted me on last rep or 2.[/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"][/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"]Seated DB Shrugs[/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"][/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"]CIRUCUIT[/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"]Overhead Pull (done with sled and KB at same time…will film…very sick)[/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"]Grappler side/side 25lbs[/TD]
[/TR]
[TR]
[TD="bgcolor: transparent"]Battling rope x 100 swings[/TD]
[/TR]
[/TABLE]
 
SATURDAY AM
Fasted USP Labs style
Invalid Link Removed
WORKOUT
Great morning session

Work Capacity is really ramping up quickly.

Turkish Getups - KB
53x2
70x8
20min total…people interupted me on last rep or 2.

Seated DB Shrugs
150x25,25

CIRUCUIT
Overhead Pull (done with sled and KB at same time…will film…very sick)
Grappler side/side 25lbs
Battling rope x 100 swings
 
MONDAY
Woke up a little congested but felt ok for most of the day. By the end of the day I wasn’t feeling so hot but decided to attempt to train anyway. Perhaps attempting my new circuit titled “walk in the park” wasn’t a good idea tonight….oh well.

Walk In the Park x 4:15
550lbs sled x 300ft
2” Rope x 80 swings
405 deadlift x 20 reps

Trying to attempt to deadlift when your heaving/panting to begin with is just insane. I’ve had two other people attempt this workout so far with approx. 40% of max for deadlift weight. It is comedy :)

Did some coaching for awhile then back to it for a little finish work

550lbs sled x 300ft
Sled Pull thrus x 75ft x 4 passes

Feel free to $Click$ though on any of the ads that show up on my youtube video’s :)
I filmed the sled pull thru technique. Done in this fashion it will just light up your glutes like crazy!!!
Feel free to share this video if you find it usefull


ADDITIONAL NOTES
Woke up Tuesday morning sick…big supprise.
 
Ok…I’ve been out sick. Sicker than I have been in a long time. Good news is I hadn’t been sick since the end of last winter so that is positive for me. Missed a month out of the gym total. I did go compete in the Bro’s Vs Pro’s out in Illinois during the tail end of the sickness.

Would have been an easy win except I had a snafu with my strap setup and could only pull so many 2 fingered deadlifts.

Skip the first video and just scroll down to writeup about event.
Invalid Link Removed

Came in second with my 29…wasn’t even winded. Oh well, next time.

Fun to watch that bar get tossed around like a twig however :) and see me try and throw it back up into my grip.

Feel free to $Click$ though on any of the ads that show up on my youtube video’s :)
http://www.youtube.com/watch?v=
[youtube=w99rSt7DHFk]
[youtube]w99rSt7DHFk[/youtube]

[media]http://www.youtube.com/watch?v=w99rSt7DHFk[/media]
<iframe width="560" height="315" src="http://www.youtube.com/embed/w99rSt7DHFk" frameborder="0" allowfullscreen></iframe>

Back to Training MONDAY

Outside of slipping into gym to do a SSB box squat last week I have not squatted heavy (or even at all) in 3 months…with a month out of the gym. So pretty damned pleased with last nights squats!!!

Raw Squats
165x5
275x5
385x3
Add belt
385+100chainx3
Add wraps
495+100chain x 8
605+100chain x 3

AFS Leg Press
600x8
600+Large bands x 3 (miss calced the weight…wasn’t supposed to be that heavy)
GHR + bands + chains
4 sets of varying weights and reps

Sled Pull Thru’s
300ish lbs x 3 passes 75ft

[youtube=8z5u0tWK1x0]
[youtube]8z5u0tWK1x0[/youtube]

[media]http://www.youtube.com/watch?v=8z5u0tWK1x0[/media]
<iframe width="560" height="315" src="http://www.youtube.com/embed/8z5u0tWK1x0" frameborder="0" allowfullscreen></iframe>

ALSO ADDED A NEW VIDEO TO MY HOW TO SERIES
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yeah man, sorry to hear, i really was beginning to miss these videos...... ive really been learning in this log- i still cant understand how you dont squat for 3 months, then you squat 600+100 in chains your first day back lol
 
Thanks Tomahawk and Swollen.

To bad my first night back benching didn't go as well. elbow pain is horrid...but not training didn't help it so back to it. Will write up later on last 2 days training.
 
kabuki said:
Thanks Tomahawk and Swollen.

To bad my first night back benching didn't go as well. elbow pain is horrid...but not training didn't help it so back to it. Will write up later on last 2 days training.
Click to expand...

BTW meant to let you know..... martin berkhan called you an ox on facebook the other day.... and posted up your 455 for 37 vid lol...... i think hes jealous ..

He didnt actually call u an ox, i threw that in there to make it a cool story
 
lol. i tried emailing him but never got a response.

not sure if he is aware that i follow his methods.
 
TUESDAY
Did my Gauntlet interval
Everything Done on the Minute
650lb prowler x 150ft
650lb prowler x 150ft
Battling Rope x 60swings
Battling Rope x 60swings
550lb prowler x 150ft
550lb prowler x 150ft
Battling Rope x 60swings
Battling Rope x 60swings
450lb prowler x 150ft
450lb prowler x 150ft
Battling Rope x 60swings
Battling Rope x 60swings

12min total

WEDNESDAY

Bench
135x10
185x5
225x5
315x5
365x5
Wow…I used to do more than that 10 years ago with 20-30lbs less muscle on my frame.

Thruster shoulder Press
90lbs/arm X10,10,8,6

Rolling Tricep Extension
80x8
130x10
150x8,8

Elbow just shutting me down, had it worked on Tuesday and had an inflammatory response on Wednesday and was in throbbing pain all day. I chose exercises that didn’t make it worse but got it calmed after the workout by icing. Should have done that earlier in the day.

Feel free to $Click$ though on any of the ads that show up on my youtube video’s :)
[youtube=hvNn64QOSSI]
[youtube]hvNn64QOSSI[/youtube]

[media]http://www.youtube.com/watch?v=[/media]
<iframe width="560" height="315" src="http://www.youtube.com/embed/hvNn64QOSSI" frameborder="0" allowfullscreen></iframe>
 
SATURDAY AM
Fasted USP Labs style
Invalid Link Removed

Deadlift Conventional
Off 3” block
225x5,5
315x3
405x3
Remove block
495x1
585x1,1,1,1

Pulls from Knee (using power bar instead of deadlift bar to remove bar flex)
645x5
735x9
825x7

1 arm rows on Grappler
75x8,8,8
Was grabbing a long way behind weight to increase lever

Sled/KB Front Raise
2-3 sets

Feel free to $Click$ though on any of the ads that show up on my youtube video’s :)
http://www.youtube.com/watch?v=
[youtube=fiJw8edFHYk]
[youtube]fiJw8edFHYk[/youtube]

[media]http://www.youtube.com/watch?v=fiJw8edFHYk[/media]
<iframe width="560" height="315" src="http://www.youtube.com/embed/fiJw8edFHYk" frameborder="0" allowfullscreen></iframe>
 
SUNDAY AM
Fasted USP Labs style
Invalid Link Removed

started with a little mobility work.

DE Bench
Unknown sets and reps but was averaging 20sec or rest and was lifting off, changing weights, and setting up in that time with 3 people in the rotation…so was moving!

Sled Shoulder Press
4 passes
Was just playing around but really liked this. Not going to add to my exercise index yet till I get a full training cycle in with it…but liking it so far.

Snatches
135x1,1,1,1
155x1,1,1,1

Never done those before so not posting up my terrible form yet.

Feel free to $Click$ though on any of the ads that show up on my youtube video’s :)
[youtube=25r4R-v_ISM]
[youtube]25r4R-v_ISM[/youtube]

[media]http://www.youtube.com/watch?v=25r4R-v_ISM[/media]
<iframe width="560" height="315" src="http://www.youtube.com/embed/25r4R-v_ISM" frameborder="0" allowfullscreen></iframe>
 
SATURDAY FLASHBACK
Going through my video’s from the week and forgot I did these on Wednesday as well. No wonder the deadlifts felt so heavy this week.

Not sure on sets and reps but believe I worked up in excess of 130lbs on these. These crushed my upper back. A very common exercise at EPC>



Feel free to $Click$ though on any of the ads that show up on my youtube video’s :)
[youtube=hQPBKqkb8ZQ]
[youtube]hQPBKqkb8ZQ[/youtube]

[media]http://www.youtube.com/watch?v=hQPBKqkb8ZQ[/media]
<iframe width="560" height="315" src="http://www.youtube.com/embed/hQPBKqkb8ZQ" frameborder="0" allowfullscreen></iframe>
 
MONDAY

Was a little beat up from the weekends workouts but decided to double duty it on Monday anyway.

Ran over to a friend of mine's Olympic Lifting gym so He could teach me to snatch.

Worked out for an hour and the heaviest I went up to was 200lbs for a couple singles. Not impressive...but for my first time doing them being yesterday I'm happy.

Snatch
warmup
185x1x1
200x1x1x1x0

60min total

30min drive to my gym

Squats
275x5
385x3
add 100lb chain
385+100x2
495+100x0 lost my balance when finishing.
Decided not to go heavy at this point...I could feel lots of sore spots in my body.

GHR
lots of sets lots of reps

Band Bad Girls
#3 band x 16,16,16
 
No vid for the snatch huh?
 
Dang, looks like I forgot to Log Wednesdays Workout.

2nd week of raw benching in over a year, and 3 month total layoff from pressing. Nothing impressive for sure but I think accpetable for the circumstances. The positive is little/no elbow pain!

WEDNESDAY
Bench
135x5,5
225x5
315x5
365x5,5,5,3

Crazy Bell Seated Milliatray
95+100crazy x8,8,6

Bottom ups Kettlebell
53x12
70x4
53x12

rolling Tricep Ext
125x12
145x8,8,8

KB face Pull
2 sets..don't remember weights.

Out of town for Christmas and Was feeling a bit of a head cold so no training.

MONDAY
5 hours driving. Got home unloaded and ran to the gym

Prowler Push 450lbs x 150 ft
Reverse Hyper 250lb x 16-20reps
GHR bwx12reps

repeated 4 time for a total of 12 min

Felt head cold come back a bit from that one so went home and carbed up.
 
JohnCaesar said:
First time snatching and you worked up to 200, very nice.

Hope you had a great Christmas.
Click to expand...

LOL. I was wondering if anyone was going to catch that. Great Christmas other than being sick. Hope yours was as well.

Went to the Oly Gym again last night. Still a little sick but oh well.

Snatches for little over an hour. Didn't work any heavier than last time but they felt much better.

TUESDAY
Making guess on total number of reps

Snatch
132x20 singles
176x10 singles
196x5 singles
240x0
 
Ok, its time to get a little wussy whining out of the way. Been really struggling this last 1.5 weeks running a fever, body aches, weight loss, and most importantly a sore throat so bad I’ve been taking ibuprofen to get some sleep. Due to the time of year doc has been closed. But all the symptoms pretty clearly point to strep throat so I started taking some amoxicillin a couple days ago and its beginning to clear up. Still wasn’t ready for what I had planned this weekend…but oh well it was planned.

SATURDAY
Fasted USP Labs style
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Sumo Raw Deadlifts
Warmup to
495x1
585x1
615x1
645x1
Not great but no raw sumo pulls in LONG time and sick. I’ll take it.

1 arm Grappler Rows
75- 3x10

SATURDAY **MIDNIGHT**
Walk In the Park (Circuit)

My prescribed weights go me:
650lb sled x 300ft
2” rope x 80 Swings
405x20 Deadlift – No Straps or belt

The shots of Grey Goose before hand was likely a bad idea as I was stumbling when I got done with prowler but then it cleared my system like that.

There was lots of vomiting and catatonic states from several of the people that Joined me :-)

Happy new year!!!

Feel free to $Click$ though on any of the ads that show up on my youtube video’s :)
[youtube=cW51EHnPKqI]
[youtube]cW51EHnPKqI[/youtube]


MONDAY 1130AM
Fasted USP Labs style
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Was super sore going in and hammies where throbbing and first couple heavy sets I bent over in the hole causing it to be high by raising the hips. But pulled it out with a good single and a nice overload. However sore throat and body aches (outside of hammies and glutes :) ) were beginning to clear up.

Squats (Belt & Wraps only)
165x5
165+100x3
275+100x3
385+100x3
Add belt
495+100x1 couple inches high
Add wraps
605+100x1 little high
650+100x1 depth
700x100x1 high

AFS Leg Press
Lots weight x 4 sets last one to 10RM

SuperSet
Sled Pull Thru x 75ft
GHR x 12-20 reps Elevated

Feel free to $Click$ though on any of the ads that show up on my youtube video’s :)
[youtube=CtPuwfqAyeU]
[youtube]CtPuwfqAyeU[/youtube]
 
actually the Deadlift was 655
 
WEDNESDAY
Elbow was acting up a bit causing it to slow down the press but still managed. I tried working on the range of motion with it this weekend and that always flares it up.
Bench
45x10
135x5
225x5
315x5
375x5,5,5,3
Might have hit all 5 on that last set but had a super funky rep on #2 with bar moving to back of hands then correctly mid press. took a lot out of me.
Seated Military w/Chains
195x8
295x8,7,7
Rolling Tricpe Ext
125x8
145x8,8,7,5
KB Face Pull
70x20,20
pulled these up much higher/farther apart than normal and used less weight. I liked.
I'm hoping I can get my workout weights over 400lbs again real quick on raw bench as this is a little sadening...but it is moving quick.
 
SATURDAY
Fasted USP Labs style
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The weights felt really heavy this AM at first but after I did the 5rep max I made some minor tweaks to my position it made a HUGE difference. Just getting dialed in on my raw pull I guess. The 5RM took its toll on me as it was super slow and really taxing. My legs and glutes where feeling it after that set.

Sumo Pulls
224x5
315x3
315+50x1
405+50x1
495+50x1
585+50x1 felt like max attempt!
585+50x5 wore straps and gutted it out…this was killer
Made couple tweaks on setup
585+100x1 felt like warups!
675+100x0
675+50x1

I think I would have got that 675+100 if I hadn’t worn myself out with the 585+50x5rm using the harder technique.

Bent over Rows
405x10,10

Supra Seated Rows
260x10,10,10

KB Facepull
70x18,16

Feel free to $Click$ though on any of the ads that show up on my youtube video’s :)
[youtube=HDlsBAVWJYA]
[youtube]HDlsBAVWJYA[/youtube]

<iframe width="560" height="315" src="http://www.youtube.com/embed/HDlsBAVWJYA" frameborder="0" allowfullscreen></iframe>
 
SATURDAY
Fasted USP Labs style
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The weights felt really heavy this AM at first but after I did the 5rep max I made some minor tweaks to my position it made a HUGE difference. Just getting dialed in on my raw pull I guess. The 5RM took its toll on me as it was super slow and really taxing. My legs and glutes where feeling it after that set.

Sumo Pulls
224x5
315x3
315+50x1
405+50x1
495+50x1
585+50x1 felt like max attempt!
585+50x5 wore straps and gutted it out…this was killer
Made couple tweaks on setup
585+100x1 felt like warups!
675+100x0
675+50x1

I think I would have got that 675+100 if I hadn’t worn myself out with the 585+50x5rm using the harder technique.

Bent over Rows
405x10,10

Supra Seated Rows
260x10,10,10

KB Facepull
70x18,16

Feel free to $Click$ though on any of the ads that show up on my youtube video’s :)
[youtube=HDlsBAVWJYA]
[youtube]HDlsBAVWJYA[/youtube]

<iframe width="560" height="315" src="http://www.youtube.com/embed/HDlsBAVWJYA" frameborder="0" allowfullscreen></iframe>
 
My right Psoas was fired up on Sunday which means i was likely pinching the bulging disc on Saturday. for the most part this has been in good condition with all the physical therapy type work i've been doing. Think it muust have been the bent over rows so knicked them frrom my routine.

Worked with the guys on some pretty cool stuff for thorasic extension and upper back mobility to improve the arch for a good 20-30min prior to DE Benching

SUNDAY 8am Fasted Training
20-30 min mobility

DE Bench
145+doubled Mini's x 16 sets of 3 w/15-20 sec rest(rough guess...can't count when moving that fast)

Prowler Shoulder Press/throw
4-5 sets

Sled Overhead Tricep Extension
2 passes 150ft

Holy cow that was a crazy session nailing Explosion/GPP/Recovery. It rocked!!!
 
MONDAY PM

moved some good iron but my legs where still aching from this weekend and almost called it a deload day at the 495+100. They were full on screaming at me at this point but glad I didn't. No deadlifting this coming weekend however and maybe do a deload on squats next monday as well. As I'm writting this 24hrs later legs are still 'achey'.

Squats
165x5
165+100 x 5
275+100 x 3
385+100 x 3
add belt
495+100 x 1
add wraps
605+100 x 1
715+100 x 0
715+100 x 2

first set at 715-815 the spotters asked as I walked to the bar "your not planning to take that to depth are you?" my response "Hell no. I'm both stupid and ****y but not THAT stupid and ****y" I of course changed my mind on the way down. Best part of the workout is I did hit depth with it and came out of the hole. Stalled out on the way up as just a touch to much chain to keep accelerting. The I cut the double high after that so I could finish it. First on 1.5" and second one 3" according to judge.

AFS Leg Press
560x12,12

GHR
Super Elevated x10,10,8,8

Band Bad Girls x 20,20,15
 
I really need to hit my legs with the rumble roller. Did some work on them by hand last night so I could fall asleep and there is some nasty spots for sure. Should get it taken care of quickly and ready to take it up a notch shortly!

Strongest I have ever felt right now!...except for Bench however due to elbow.

I have an appointment scheduled with the Surgeon for my Elbow. Surgery looks like only option now. Going to wait till after the march competition before having it done...which my therapist is not to thrilled about.
 
MONDAY
Had a lot on my mind last night and it had its affects on the workout. At least benching went ok with a bit of an increase. Little volume or intensity last night.
Bench
135x10
225x5
315x5
365x1
405x4,3
3 Board Press
455x2
Turkish Getup
70x7/side
Thruster Shoulder Press
#3+70x8,8,6
Also did a couple snatches onthe way out the door
 
[video=youtube;baxvJTXR1CI]http://www.youtube.com/watch?v=baxvJTXR1CI[/video]

thought u might want to know derek poundstone had to hitch his 36th rep..... and hes 340lbs
 
SATURDAY 8am Fasted Training

Well the plan was to begin my deload...but then I woke up that morning and decided not to. Legs feeling better and the Psoas had settled down since last week (indicating and improvment with bulging disc)

Sumo Pulls
135x5,5
ADD 50lb chain (approx 25 extra off floor and full 50 at lock)
155+50x 5
225+50x x5
315+50x x3
405+50x 1
add belt
495+50x 1
585+50x 1
675+50x 0,0

First pull i grabbed the bar a little off center and it kept leaning to one side and right before lock it was to much and lost it. Grip felt good however. Attempted a second time and just couldn't lockout at the very top as the chains kicked in. Overall pretty damn happy however based on my current training state. If I can rip 700 off the floor in an overtrained state I should be able to hit my goals at the meet.

Pull Ups - Super Slow and strict to not aggravate my bad elbow.
BWx10,10,10

Nuetral Grip Chins
BWx8,8,8

KB Facepulls
70x18
48x20
 
SUNDAY 8am Fasted Training


20min stretching for scapular rectraction, upper lumbar flexibility, & thorasic extension

DE Bench
warmup then
155+monster mini's x 14 sets (approx) x3 reps w/30 sec rest

Alternating Shoulder Prowler Throws
prowler+90 x 4 passes @ 75ft each

Overhead Sled Tricep Extensions
sled+90 x 150ft
sled+70 x 150ft

Very simple but I love this workout!!!
 
MONDAY

Elevated GHR's
bwx25,25,25,25

Sled Pull Thru's
300lbs x 3 100ft passes

Nice easy night. Lots of coaching...well something like that.

A refresher on the pull thru's for anyone that wants to see it.

 
WEDNESDAY pm

mobility work
10min

Bench
135x15
185x10
225x5
315x5
405x5,4,2

Should have hit a single around 365 ish first

Pin Press from forehead (some weight deloading in chain)
195x5
245x5
295x5
335x12,6

Rolling Tricep Ext
125x10
175x3 (Beat a close to 600lb raw bench on those last night!)
145x8

KB Face Pull
70x20,20,16
 
Good meeting with the Surgeon yesterday. It took a fraction of a second for diagnosis when he viewed the x-ray's and my untrained eye could see it from 15ft away when the radiologist pulled the xray. Lots of bone fragments floating around the elbow. radiologist said I must have had some accident or trauma to do that and the only thing I can think of is hyperextending it badly in HS wrestling. It hurt and was weak for a couple years following. Could see how some fractures could have been induced causing issues.

The only frustration thing was the radiologist kept questioning me on the fact that I was still training. Just irked me.

Anyway they want to do an MRI before scheduling surgery to make sure I still have cartilage in place. If its bone on bone they can’t do anything about the constant pain and limited mobility I’ve been living with for the last 1.5 years. Also weird how distinctive the difference was between now and the MRI I had done a year ago. Some floating bodies and arthritis were noted at that time and surgery could have been scheduled…but it was nothing like what I just saw.


On another note. This is a personal project I’ve been working on. Honestly have not had the time to put into yet that I would like, but please check it out if you have time.

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I still need to go in and clean up the grammar. I should start regular updates on the blog in the coming month. Check it out, give me some feedback, subscribe to the site, and follow the blog for some inspiration motivation and ways of being a better MAN!
 
SATURDAY am Fasted

Decided to do some deficit pulls as I wanted to reduce the weight I was handling this week and also work on getting my speed up off the floor for this Raw deadlifting. If I do this for a bit I think when I go back to regular pulls by the meet I will feel much stronger off the floor. I’m not going to use a huge deficit as I want to make sure I can still get as close to my normal hip starting position so I’m not training a different lift basically.

Deficit Pulls (1.5”)
Chains add 25lb off floor and full 50 at lock
135+50 x5
285+50 x5
325+50 x1
415+50 x1
505+50 x1
545+50 x1
595+50 x1

Pullups
Slow, strict, & paused (to make sure I’m not slamming my elbow or doing extra reps)
BWx12,12,12,12

Superset
BW Rows (sometimes plus my son) x 8,8,8
BW Chins (strict/slow/etc) x8,7,5

Kettlebell Facepull
70x20,14

Some light work on the ab wheel. Mostly static stuff.

 
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