Kabuki's "VIDEO" Log - a little crazy fun for everyone
- Thread starter kabuki
- Start date
farmtireguy
Well-known member
Nice grats man 
kabuki
Well-known member
Most of last week was spent in the hospital, drugged up, or sleep deprived. After getting my braces off and fake teeth on Tuesday I went in for Surgery on my elbow Wednesday. Was in and out of work Thursday and Friday and then late Friday night my wife went into labor giving birth to our Daughter Saturday morning. We left the hospital late sunday.
If your not on my facebook you missed my comment on a week filled with New World Records, New Teeth, New Elbow, and best of all New Daughter. Also have some other things in work from last week as well I hope to disclose at some point. I put the picture of daughter, elbow, teeth in this weeks video.
Was able to escape to the gym for about 50min this afternoon.
SSB Box squats to 14" box
155x8
245x8
335x5
add belt
385x5
425x5
515x3
add light wraps
515x5
Pause squats with same bar (5 sec pause at bottom)
w/belt
335x5
no belt
245x5,4
had to literally be picked up out of the 5th one...couldn't even come up with the bar when the spotters took it.
GHR
Elevated
BWx16,16,16
Felt great!
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If your not on my facebook you missed my comment on a week filled with New World Records, New Teeth, New Elbow, and best of all New Daughter. Also have some other things in work from last week as well I hope to disclose at some point. I put the picture of daughter, elbow, teeth in this weeks video.
Was able to escape to the gym for about 50min this afternoon.
SSB Box squats to 14" box
155x8
245x8
335x5
add belt
385x5
425x5
515x3
add light wraps
515x5
Pause squats with same bar (5 sec pause at bottom)
w/belt
335x5
no belt
245x5,4
had to literally be picked up out of the 5th one...couldn't even come up with the bar when the spotters took it.
GHR
Elevated
BWx16,16,16
Felt great!
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kabuki
Well-known member
WEDNESDAY (1 week post surgery)
Baby Getups w/surgery arm in closed chain position. (filmed)
Sled chest flys/Press from Multiple angles - straps to elbow (filmed)
Ab Work on Swiss ball - not doing ANY spine flexion ab work anymore (filmed)
Prowler Work - not using arms (filmed)
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FRIDAY
Tried out my new buffalo bar
Speed Squats w/14" Foam deep box
approx 500lbs bands (Large and XXL Band chocked tight)
6x3 w/40 sec start-to-start got stappled on last rep
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Band Bad Girls
3x15
Lying Band Ham Curls
3x30
think i might have done some more ab work with Swiss ball but can't remember
MONDAY 1.5 weeks post surgery
Turkish Getups
35lb x 3/side w/lots of arm bars at each stage
44lb x 3/side w/lots of arm bars at each stage
53lb x 8/side
Bench Press
45x10
135x15,15,15
Sled Flys/Press 3x150ft
Hook Grip Holdouts 245x4 45-60sec each
Swiss Ball Ab work
4x20
Baby Getups w/surgery arm in closed chain position. (filmed)
Sled chest flys/Press from Multiple angles - straps to elbow (filmed)
Ab Work on Swiss ball - not doing ANY spine flexion ab work anymore (filmed)
Prowler Work - not using arms (filmed)
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FRIDAY
Tried out my new buffalo bar
Speed Squats w/14" Foam deep box
approx 500lbs bands (Large and XXL Band chocked tight)
6x3 w/40 sec start-to-start got stappled on last rep
Invalid Link Removed
Band Bad Girls
3x15
Lying Band Ham Curls
3x30
think i might have done some more ab work with Swiss ball but can't remember
MONDAY 1.5 weeks post surgery
Turkish Getups
35lb x 3/side w/lots of arm bars at each stage
44lb x 3/side w/lots of arm bars at each stage
53lb x 8/side
Bench Press
45x10
135x15,15,15
Sled Flys/Press 3x150ft
Hook Grip Holdouts 245x4 45-60sec each
Swiss Ball Ab work
4x20
kabuki
Well-known member
goodquestion.
Long timeissue probably dating back to hyperextending it in high school wrestling.
ISSUES:
Lots of boneshards floating around in elbow
Cartilagedamage from Bone shards
Arthritis...alsocontributing to cartilage damage
Bone Growthsinside the joint
Bone Socketgrowing around Ball - to increase joint surface area and reduce joint load.
The bonegrowths ad limited my range of motion so arm didn't bend past 90deg or open allthe way. The bone shards caused my armto lock up if it sat in any position for more than a few seconds causingconstant daily pain every time I tried to move it. Trying to train or get my arm to lockoutrequired a bunch of mobilizing drills and/or soft tissue work. The last 6 months were real bad. Decided to get that one last meet in beforethe surgery in case I was down for a while. That’s also why I went raw as I can't lockout much weight so the benchshirt is useless if I have trouble locking out anything over 500lbs.
SURGERY
Surgeryentailed removal of the bone spurs and bone growths inside the joint as well asshaving down the ends of the socket that were restricting mobility. It did not address the arthritis or cartilagedamage however.
I feel likesuperman now at 1.5 weeks post-surgery and an elbow that functions for thefirst time in a long time!
PATHFORWARD
Surgeon saysI need a second surgery if i want to get full mobility in my arm to bend allthe way as its been a good 5-7 years since my triceps have stretched thatfar....probably longer for the full range. As of yet no improvement there except yesterday had some Stecco FacialManipulation done and gained a full 10deg of range for a short period. Promising!!!
SweetLou321
Well-known member
I hope you heall up fast man
kabuki
Well-known member
WEDNESDAY
went off my diet the week after the meet and ate anything and everything in site... including *gasp* breakfast! Dialed it back in this last 1.5 weeks and going well. Think i'm going to run with it for awhile and see where it takes me. If you ever feel like checking out my methods they are here.
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SSB Box Squats 14.5" foam box
155x5
245x5
335x5
425x5
515x5
565x3 !!
Brought my knee wraps out but never used them. trying to get stronger out of the hole.
SSB Pause Squats w/5 count in hole
295x5,5,3,5
Hook Grip Holdouts
245 x 45-60sec - 4 sets
Lying Band Ham curls
#4x30 - 4 sets
Band Bad Girls
#3x20,20,10
Thats my boy running around in the background in the video BTW.
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went off my diet the week after the meet and ate anything and everything in site... including *gasp* breakfast! Dialed it back in this last 1.5 weeks and going well. Think i'm going to run with it for awhile and see where it takes me. If you ever feel like checking out my methods they are here.
Invalid Link Removed
SSB Box Squats 14.5" foam box
155x5
245x5
335x5
425x5
515x5
565x3 !!
Brought my knee wraps out but never used them. trying to get stronger out of the hole.
SSB Pause Squats w/5 count in hole
295x5,5,3,5
Hook Grip Holdouts
245 x 45-60sec - 4 sets
Lying Band Ham curls
#4x30 - 4 sets
Band Bad Girls
#3x20,20,10
Thats my boy running around in the background in the video BTW.
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kabuki
Well-known member
SATURDAY
8am Fasted USP Labs style
First day doing pulls or back work since surgery 2.5 weeks prior.
DE Squats w/Buffalo Bar and 14” foam box
20 sec start-to-start (filmed so you can see how I time this)
135+2xgreens +1xpurple x 3,3,3,3,3,3,3
was supposed to be 8 but in watching video looks like I missed on in middle
Hook Grip Pulls
Trying to deaden my thumb.
245x3
335x1
425x1
515x1
565x1
615x1
615x1 w/10 second holdout
Have a ways to go but positive is it is causing no elbow/forearm inflammation and pain on my right arm like it did when I attempted this prior to my surgery.
1 arm dumbbell rows – Strict
120x25,20/side
1 arm kettlebell swings
70x12/side 3sets
Club work – for shoulders
KB face Pulls
70x12
60x12
50x12,12
Shoulders pretty shot at this point but decided to finish up by playing around and seeing if I could swing and then catch the 70lb bell in my palm. I’m sure this isn’t very impressive to KB people but was pretty challenging for my first time doing these and how fatigued my upper back was. Took a couple shots with my left hand due to coordination but pretty much got on my first shot on right side just kind of funny cause I can’t catch it close due to elbow ROM.
ADDITIONAL NOTES
Still remaining super strict with my diet. Very light meat and veggies lunch, protein shake w/mct’s in afternoon, and then large meat and veggie dinner. Except workout days I’m doing Karboload in post workout shake followed by some pastries prior to hitting dinner. Weight loss has stalled out however but still looks like I’m leaning out some so I guess that’s positive.
8am Fasted USP Labs style
First day doing pulls or back work since surgery 2.5 weeks prior.
DE Squats w/Buffalo Bar and 14” foam box
20 sec start-to-start (filmed so you can see how I time this)
135+2xgreens +1xpurple x 3,3,3,3,3,3,3
was supposed to be 8 but in watching video looks like I missed on in middle
Hook Grip Pulls
Trying to deaden my thumb.
245x3
335x1
425x1
515x1
565x1
615x1
615x1 w/10 second holdout
Have a ways to go but positive is it is causing no elbow/forearm inflammation and pain on my right arm like it did when I attempted this prior to my surgery.
1 arm dumbbell rows – Strict
120x25,20/side
1 arm kettlebell swings
70x12/side 3sets
Club work – for shoulders
KB face Pulls
70x12
60x12
50x12,12
Shoulders pretty shot at this point but decided to finish up by playing around and seeing if I could swing and then catch the 70lb bell in my palm. I’m sure this isn’t very impressive to KB people but was pretty challenging for my first time doing these and how fatigued my upper back was. Took a couple shots with my left hand due to coordination but pretty much got on my first shot on right side just kind of funny cause I can’t catch it close due to elbow ROM.
ADDITIONAL NOTES
Still remaining super strict with my diet. Very light meat and veggies lunch, protein shake w/mct’s in afternoon, and then large meat and veggie dinner. Except workout days I’m doing Karboload in post workout shake followed by some pastries prior to hitting dinner. Weight loss has stalled out however but still looks like I’m leaning out some so I guess that’s positive.
kabuki
Well-known member
MONDAY
Bench
135x10
225x10
315x5
what the heck lets see how this elbow feels
365x8
405x3
Prowler Shoulder Press/Throw
4 passes
Band Tricep Extension
#4x 16,16,16,16
think that was all
TUESDAY
Hit the Gauntlet again
3 passes for 12min using 70 swings on rope and 250lbs on prowler w/sandpaper on skids
Bench
135x10
225x10
315x5
what the heck lets see how this elbow feels
365x8
405x3
Prowler Shoulder Press/Throw
4 passes
Band Tricep Extension
#4x 16,16,16,16
think that was all
TUESDAY
Hit the Gauntlet again
3 passes for 12min using 70 swings on rope and 250lbs on prowler w/sandpaper on skids
kabuki
Well-known member
Here I gonot updating my log again.
WEDNESDAY
Really feltout of it so decided to lift a few things really heavy so I could skip theassistance work.
Squat
165x5
275x3
385x2
495x1
Add wraps
585x1
650x1
700x1
Add briefs
800x1 high
875x1 high
Pulled briefsup really high to try and hit depth
800x1 littlehigh
Long timewithout that kind of weight on my shoulders…felt like it was gonna crush me.
SSB PauseSquats (5 count in hole)
265x5
295x5
315x5
FRIDAY
Was out oftown working thurs and Friday. At likecrap and drank to much thrusday night. Beat traffic on the 3.5hr drive home Friday afternoon with enough timeto tell the wife I was still on the road and squeeze in a workout.
Speed Bench
145+#3band 12+ sets 3 reps w/15sec rest startstart-to-start
SWEATTING!!!
ProwlerShoulder Press/Throw
4-5 sets
SWEATTINGMORE!!!
Mace Swings –shoulders/tricep work
Snatches –Somewherearound 135-150 I think for half a dozen or so singles. ugly looking ones trying to remember how.
SATURDAY
9am FastedUSP Labs style
Speed Squats
14” foam box+ buffalo bar
135+bands(#4,#4,#3)x 10sets of 2 Reps w/20 sec start start-to-start
Deadlifts –Hook Grip
405x1
505x1
545x1
625x0,0,0
Bar didn’thave hardly any knurling left so swapped out bar
625x1 w/11second hold out (filmed)
DB Rows –decently strict – no straps
130x20/side
150x18/side
Pullups
BWx6,6,6
KB FacePulls
50x12,12,12
SUNDAY
1030amFasted USP Labs style
2hrs ofvarious Olympic stuff at a friends home gym
Mostly snatches
Club Work
OverheadPartial Split Squats
My tricepstarted giving out on the overhead squats so finally called it quits.
WEDNESDAY
Really feltout of it so decided to lift a few things really heavy so I could skip theassistance work.
Squat
165x5
275x3
385x2
495x1
Add wraps
585x1
650x1
700x1
Add briefs
800x1 high
875x1 high
Pulled briefsup really high to try and hit depth
800x1 littlehigh
Long timewithout that kind of weight on my shoulders…felt like it was gonna crush me.
SSB PauseSquats (5 count in hole)
265x5
295x5
315x5
FRIDAY
Was out oftown working thurs and Friday. At likecrap and drank to much thrusday night. Beat traffic on the 3.5hr drive home Friday afternoon with enough timeto tell the wife I was still on the road and squeeze in a workout.
Speed Bench
145+#3band 12+ sets 3 reps w/15sec rest startstart-to-start
SWEATTING!!!
ProwlerShoulder Press/Throw
4-5 sets
SWEATTINGMORE!!!
Mace Swings –shoulders/tricep work
Snatches –Somewherearound 135-150 I think for half a dozen or so singles. ugly looking ones trying to remember how.
SATURDAY
9am FastedUSP Labs style
Speed Squats
14” foam box+ buffalo bar
135+bands(#4,#4,#3)x 10sets of 2 Reps w/20 sec start start-to-start
Deadlifts –Hook Grip
405x1
505x1
545x1
625x0,0,0
Bar didn’thave hardly any knurling left so swapped out bar
625x1 w/11second hold out (filmed)
DB Rows –decently strict – no straps
130x20/side
150x18/side
Pullups
BWx6,6,6
KB FacePulls
50x12,12,12
SUNDAY
1030amFasted USP Labs style
2hrs ofvarious Olympic stuff at a friends home gym
Mostly snatches
Club Work
OverheadPartial Split Squats
My tricepstarted giving out on the overhead squats so finally called it quits.
kabuki
Well-known member
Moving to Weekly Updates
TRAINING WEEK ENDING 5/5/12
MONDAY
The prior week I trained pretty hard and Monday was my 4th day straight of training. I began warming up and on my last warmup set I decided it was time to just take it easy and give myself a break.
Bench
135x10
225x5
315x5
375x3
Stopped here
Prowler
3 x 150ft passes with the prowler for a little conditioning work
WEDNESDAY
Squats
165x5,5
275x5
385x3
495x1 added belt
585x1 added knee wraps
650x1
715x1
805x1 added power briefs (typically worn under a power suit)
825x1
Glute Ham Raise
BW x 25
BW+2 chains on neck x 16,16,12
FRIDAY
Stretching x 30min
Dynamic Effort Bench
145+#2 bands doubled – approx 16 sets of 3 w/20sec rest between sets
Messed around with some Clubs
One-arm Snatch & Windmill
Never done these before so just trying to learn the motion
45x5
65x3
105x3
135x1
Ab work on Swiss Ball
Ab/Psoas work with “deadbugs”
SATURDAY
830am Fasted training
Speed Squats to 14” foam Box using Buffalo bar
Warmup then
155+320(in bands) Approx 10 sets of 2 reps w/40 sec rest between sets
Filmed to show how you set that pace w/3 people
Deadlift w/Hook Grip
3rd week of hook grip and still trying to desensitize thumbs
475x1 w/5 second hold
545x1 w/5 second hold
605x1 w/5 second hold
635x1 w/15 second hold… yes 15 seconds!! My thumbs were screaming
1 arm Dumbell Row – Strict
150x22,20 per side
Chins
BW x 10,5
Kettlebell Face Pulls
50x16,16,10
See ya a little stronger next week.
TRAINING WEEK ENDING 5/5/12
MONDAY
The prior week I trained pretty hard and Monday was my 4th day straight of training. I began warming up and on my last warmup set I decided it was time to just take it easy and give myself a break.
Bench
135x10
225x5
315x5
375x3
Stopped here
Prowler
3 x 150ft passes with the prowler for a little conditioning work
WEDNESDAY
Squats
165x5,5
275x5
385x3
495x1 added belt
585x1 added knee wraps
650x1
715x1
805x1 added power briefs (typically worn under a power suit)
825x1
Glute Ham Raise
BW x 25
BW+2 chains on neck x 16,16,12
FRIDAY
Stretching x 30min
Dynamic Effort Bench
145+#2 bands doubled – approx 16 sets of 3 w/20sec rest between sets
Messed around with some Clubs
One-arm Snatch & Windmill
Never done these before so just trying to learn the motion
45x5
65x3
105x3
135x1
Ab work on Swiss Ball
Ab/Psoas work with “deadbugs”
SATURDAY
830am Fasted training
Speed Squats to 14” foam Box using Buffalo bar
Warmup then
155+320(in bands) Approx 10 sets of 2 reps w/40 sec rest between sets
Filmed to show how you set that pace w/3 people
Deadlift w/Hook Grip
3rd week of hook grip and still trying to desensitize thumbs
475x1 w/5 second hold
545x1 w/5 second hold
605x1 w/5 second hold
635x1 w/15 second hold… yes 15 seconds!! My thumbs were screaming
1 arm Dumbell Row – Strict
150x22,20 per side
Chins
BW x 10,5
Kettlebell Face Pulls
50x16,16,10
See ya a little stronger next week.
kabuki
Well-known member
Deciding to do a little bit of a ramp down/deload leading into Master’s nationals in Baton Rouge. Was originally planning on it just being another training day, but with my next meet being a long ways out I may as well hit a mini deload. Also tested out some gear to figure out what my attempts for the meet should be.
MONDAY
15min mobility work
Bench Press
135x10x10
225x5
315x5
365x5
405x4
Add inzer blast shirt …think I bought it in 2000 and it was old school then.
475x1
545x0
515x1
One-arm Snatch then Windmill
95x2/side
115x2/side
145x1/side
Overhead Tricep Extensions w/bands
Medium band x 16,20,20,20
WEDNESDAY
Squat
165x5
275x3
385x3
Add belt
495x1
Add wraps
565x1
Add my inzer hardcore suit …purchased this one in 2001 and again was obsolete at that time
605x1
715x1
785x1
825x1
900x1
825x1
Band Hamstring Curls
Medium x 30,30,30,30
FRIDAY
15min mobility work
Speed Bench
115+bands x 12ish sets of 3 reps w/20 seconds rest
One-arm Snatch and Windmill
Warmups then several singles per side w/135
Overhead Triceps Extensions with Sled
70x150ft x 2 sets
SATURDAY AM
Skipping speed squats
Deadlift – hook grip
135x5
245x3
335x3
425x2
515x1
Add suit – inzer hardcore suit …purchased this one in 2001 and again was obsolete at that time
605x1
700x0
Switch to over/under
700x1,1,1,1 playing around with stance variations
Skipped all assistance work.
MONDAY
15min mobility work
Bench Press
135x10x10
225x5
315x5
365x5
405x4
Add inzer blast shirt …think I bought it in 2000 and it was old school then.
475x1
545x0
515x1
One-arm Snatch then Windmill
95x2/side
115x2/side
145x1/side
Overhead Tricep Extensions w/bands
Medium band x 16,20,20,20
WEDNESDAY
Squat
165x5
275x3
385x3
Add belt
495x1
Add wraps
565x1
Add my inzer hardcore suit …purchased this one in 2001 and again was obsolete at that time
605x1
715x1
785x1
825x1
900x1
825x1
Band Hamstring Curls
Medium x 30,30,30,30
FRIDAY
15min mobility work
Speed Bench
115+bands x 12ish sets of 3 reps w/20 seconds rest
One-arm Snatch and Windmill
Warmups then several singles per side w/135
Overhead Triceps Extensions with Sled
70x150ft x 2 sets
SATURDAY AM
Skipping speed squats
Deadlift – hook grip
135x5
245x3
335x3
425x2
515x1
Add suit – inzer hardcore suit …purchased this one in 2001 and again was obsolete at that time
605x1
700x0
Switch to over/under
700x1,1,1,1 playing around with stance variations
Skipped all assistance work.
kabuki
Well-known member
Last week oftraining before multiply nationals.
MONDAY
30minstretching and mobility work
Bench Press
135x10
225x5
315x5
Add the oldschool inzer blast shirt
455x1
This shirtdoesn’t give me much support and there is also significant concern that it mayrip wide open when I use it so set my bench opener low enough that if the shirtrips on me I can just finish the lift regardless.
WEDNESDAY
Squat
165x5
275x5
385x3
495x1
Add suit
605x1
715x1
Add kneewraps
803x1
Nice and easy and felt very solid. I do need to work on taking it down faster sothat I get some rebound out of that polyester suit. The faster you drop the more responsive itbecomes on the way up.
Deadlift
No warmup
635x1,1,1
MONDAY
30minstretching and mobility work
Bench Press
135x10
225x5
315x5
Add the oldschool inzer blast shirt
455x1
This shirtdoesn’t give me much support and there is also significant concern that it mayrip wide open when I use it so set my bench opener low enough that if the shirtrips on me I can just finish the lift regardless.
WEDNESDAY
Squat
165x5
275x5
385x3
495x1
Add suit
605x1
715x1
Add kneewraps
803x1
Nice and easy and felt very solid. I do need to work on taking it down faster sothat I get some rebound out of that polyester suit. The faster you drop the more responsive itbecomes on the way up.
Deadlift
No warmup
635x1,1,1
kabuki
Well-known member
Multiply Master’s Nationals
Weighed in at 219.6
SQUATS
For squats I wore my old Inzer Hardcore which is much less than the single ply gear that is available today.
804 Opener for 3 whites
870 Second for 2 reds – Judge said I hit parallel but didn’t break it
870 Third for 3 reds – Played it safe even thought I really wanted to take it 920+ Sunk it deep to make sure there was no doubt.
BENCH
Felt good going into the bench as there was plenty left in the tank after squats. For bench I was wearing an old Blast shirt.
450 Opener for 3 whites
512 Second for 3 whites
551 Third and the shirt tore on me. I still felt solid and was going to at least give it a ride but the spotters grabbed it immediately… as they should have!
DEADLIFT
650 Opener for 3 whites
727 Second for 3 whites and the American Submaster record
782 Third miss
That miss on the third kind of surprised me as it was my first real miss of the day. I think it happened in part as I was feeling so good going into the Dead’s I was already thinking about and planning my 4th attempt in the low 800’s. Not being fully focused I don’t think I hit it fast and hard enough off the floor and I just didn’t have enough bar speed once it cleared my knees to keep it moving.
I finished up the day with a 2110 total which was less than my 2200 goal. It still gave me what I believe was the 3rd highest total over the 2 days and 150 lifters. Joe Norman in the 275lb class had close to a 2300 total and Henry Thomason came in well above that I believe as a guest lifter (he was to young to compete) in the 308lb class.
Weighed in at 219.6
SQUATS
For squats I wore my old Inzer Hardcore which is much less than the single ply gear that is available today.
804 Opener for 3 whites
870 Second for 2 reds – Judge said I hit parallel but didn’t break it
870 Third for 3 reds – Played it safe even thought I really wanted to take it 920+ Sunk it deep to make sure there was no doubt.
BENCH
Felt good going into the bench as there was plenty left in the tank after squats. For bench I was wearing an old Blast shirt.
450 Opener for 3 whites
512 Second for 3 whites
551 Third and the shirt tore on me. I still felt solid and was going to at least give it a ride but the spotters grabbed it immediately… as they should have!
DEADLIFT
650 Opener for 3 whites
727 Second for 3 whites and the American Submaster record
782 Third miss
That miss on the third kind of surprised me as it was my first real miss of the day. I think it happened in part as I was feeling so good going into the Dead’s I was already thinking about and planning my 4th attempt in the low 800’s. Not being fully focused I don’t think I hit it fast and hard enough off the floor and I just didn’t have enough bar speed once it cleared my knees to keep it moving.
I finished up the day with a 2110 total which was less than my 2200 goal. It still gave me what I believe was the 3rd highest total over the 2 days and 150 lifters. Joe Norman in the 275lb class had close to a 2300 total and Henry Thomason came in well above that I believe as a guest lifter (he was to young to compete) in the 308lb class.
kabuki
Well-known member
Training Summary below
For full write up including pictures and video go here
Invalid Link Removed
MONDAY
Bench
Barx15
135x10
185x5
225x5
315x5
405x5 – this was harder than I hopped and barely got 5th rep
Dumbell Military’s w/added bands
60+#3bands x 12,8,6
Shoulder Press on Thruster Machine
Unknown weight x 16,16,12
Overhead Tricep Extensions
#4band x 18,18,18
WEDNESDAY
Squats – Buffalo Bar & 300lbs of Chain
Looks like I had the weight deloading possibly a little sooner this week but AWESOME squat session!
Unknown warmups
530+300x5
580+300x1
Pause Squats (5 count in hole, no rest at top)
+30lb chain on neck, no belt
375+30x5,5,5
Stallions (see upcoming write up but essentially a Kneeling squat with a band resistance at waist pulling your hips back)
395x16
Long Rest
550x7
Step Ups to 23” box height!
88lb Kettlebells x 8,8 per side
Destroyed my grip
On the squats I burst a blood vessel in my face and pushed out a tooth. It was just a temporary crown however while I wait for the titanium implants they put in my jaw on Tuesday to form to the bone over the next 6 months.
SATURDAY
8:30am fully fasted training USP Labs style
Deadlift with Weight on 2” platform
Add 270lbs band tension at top and 100lbs right off the bottom (I use a fish scale to find exact weights for my setups)
All done with hook Grip
45+270x5
135+270x5
225+270x5
315+270x2
425+270x1
475+270x1 w/holdout
535+270x1
Switch to Over Under grip
535+270x1
565+270x1 w/Long holdout
630+270x0 close but couldn’t hang on till end
Add Straps
630+270x5!
BY FAR THE BEST SESSION FOR GRIP I’VE EVER HAD
1 arm DB Rows (Strict)
150x18,18 / side
Pullups (strict)
BWx8,6
KB Facepull/upright row – See my video on my Gym’s website
44x20
53x12
53x12
44x12
For full write up including pictures and video go here
Invalid Link Removed
MONDAY
Bench
Barx15
135x10
185x5
225x5
315x5
405x5 – this was harder than I hopped and barely got 5th rep
Dumbell Military’s w/added bands
60+#3bands x 12,8,6
Shoulder Press on Thruster Machine
Unknown weight x 16,16,12
Overhead Tricep Extensions
#4band x 18,18,18
WEDNESDAY
Squats – Buffalo Bar & 300lbs of Chain
Looks like I had the weight deloading possibly a little sooner this week but AWESOME squat session!
Unknown warmups
530+300x5
580+300x1
Pause Squats (5 count in hole, no rest at top)
+30lb chain on neck, no belt
375+30x5,5,5
Stallions (see upcoming write up but essentially a Kneeling squat with a band resistance at waist pulling your hips back)
395x16
Long Rest
550x7
Step Ups to 23” box height!
88lb Kettlebells x 8,8 per side
Destroyed my grip
On the squats I burst a blood vessel in my face and pushed out a tooth. It was just a temporary crown however while I wait for the titanium implants they put in my jaw on Tuesday to form to the bone over the next 6 months.
SATURDAY
8:30am fully fasted training USP Labs style
Deadlift with Weight on 2” platform
Add 270lbs band tension at top and 100lbs right off the bottom (I use a fish scale to find exact weights for my setups)
All done with hook Grip
45+270x5
135+270x5
225+270x5
315+270x2
425+270x1
475+270x1 w/holdout
535+270x1
Switch to Over Under grip
535+270x1
565+270x1 w/Long holdout
630+270x0 close but couldn’t hang on till end
Add Straps
630+270x5!
BY FAR THE BEST SESSION FOR GRIP I’VE EVER HAD
1 arm DB Rows (Strict)
150x18,18 / side
Pullups (strict)
BWx8,6
KB Facepull/upright row – See my video on my Gym’s website
44x20
53x12
53x12
44x12
kabuki
Well-known member
hey man, been following along a little on here, sweet numbers and lifting attitude, major props!
p.s. you should clear out your pm's! lol
Thnanks and done
kabuki
Well-known member
Training excerpts
MONDAY
Deciding to switch to floor presses for a while. I’m not very good at them as my range of motion is actually longer than my flat bench, but they bring up my raw bench significantly.
15min mobility work
Floor Press
135x10x10
225x5
315x5
365x5
405x1
Reverse Grip Floor press
365x3,5
Seated Dumbbell Military Press
60+#3band in each hand x12, 12, 8
Overhead Triceps Extensions w/bands
Medium band x 16,20,20,20
WEDNESDAY
Watched my video of the prior week and saw that the chains on the chain-squats were deloading too soon and I was not picking up enough chain at the top. I adjusted the links so more chain was picked up this time. For this reason the bar weight is less this week.
Squat w/Buffalo bar and 300 in chain
155+300x2
365+300x2
375+300x1
440+300x1
Upper back was fried from the 900lb deadlift lockouts the prior Saturday so the weights felt like they were going to crush me today. Manned up for one big set.
506+300x7
Pause Squats
385+30chain x5, 5, 5
Stallions
245+#2x20
335+#2x20, 8
Step-ups to 21” box
88lb kettlebells x8, 6
FRIDAY
This happened to be the last day at my job of the last 3.5 years. Onwards.
Explosive “Bench” Presses w/Prowler
200lb x 1510ft
Overhead lockout
Short warm up
225+200chain x 2
185+200chain x 10
CIRCUIT
Overhead lockout (135-95lbs) x10 reps
Explosive Prowler Press x 150ft
Mace Swings 30lbs x 10 reps each direction
REPEAT 3 TIMES
SATURDAY
Fully Fasted training with USP Labs Fasted Training Protocol (FTP)
Speed squats
Unknown warm up
10ish sets w/ approx. 500lbs including band tension or sets of 3 reps w/45 sec rest
Deadlift off 2” Blocks
Hook Grip
135x5
245x3
335x3
425x2
515x1
605x1
675x1 w/5 second hold
Think I did several singles afterwards with over/under grip
1 arm Dumbell Rows
150x25, 20 per side
Pull Ups
BWx8, 8, 8
full writeup, video, and pictures here Invalid Link Removed
MONDAY
Deciding to switch to floor presses for a while. I’m not very good at them as my range of motion is actually longer than my flat bench, but they bring up my raw bench significantly.
15min mobility work
Floor Press
135x10x10
225x5
315x5
365x5
405x1
Reverse Grip Floor press
365x3,5
Seated Dumbbell Military Press
60+#3band in each hand x12, 12, 8
Overhead Triceps Extensions w/bands
Medium band x 16,20,20,20
WEDNESDAY
Watched my video of the prior week and saw that the chains on the chain-squats were deloading too soon and I was not picking up enough chain at the top. I adjusted the links so more chain was picked up this time. For this reason the bar weight is less this week.
Squat w/Buffalo bar and 300 in chain
155+300x2
365+300x2
375+300x1
440+300x1
Upper back was fried from the 900lb deadlift lockouts the prior Saturday so the weights felt like they were going to crush me today. Manned up for one big set.
506+300x7
Pause Squats
385+30chain x5, 5, 5
Stallions
245+#2x20
335+#2x20, 8
Step-ups to 21” box
88lb kettlebells x8, 6
FRIDAY
This happened to be the last day at my job of the last 3.5 years. Onwards.
Explosive “Bench” Presses w/Prowler
200lb x 1510ft
Overhead lockout
Short warm up
225+200chain x 2
185+200chain x 10
CIRCUIT
Overhead lockout (135-95lbs) x10 reps
Explosive Prowler Press x 150ft
Mace Swings 30lbs x 10 reps each direction
REPEAT 3 TIMES
SATURDAY
Fully Fasted training with USP Labs Fasted Training Protocol (FTP)
Speed squats
Unknown warm up
10ish sets w/ approx. 500lbs including band tension or sets of 3 reps w/45 sec rest
Deadlift off 2” Blocks
Hook Grip
135x5
245x3
335x3
425x2
515x1
605x1
675x1 w/5 second hold
Think I did several singles afterwards with over/under grip
1 arm Dumbell Rows
150x25, 20 per side
Pull Ups
BWx8, 8, 8
full writeup, video, and pictures here Invalid Link Removed
kabuki
Well-known member
Let’s get my log caught up. Been quite busy with family, new job, the gym, and some real estate stuff…life in general I guess.
FIVE WEEKS AGO
The heavy weights started to catch up with me so the following week only hit
Floor Press – 415x4,4
Squat – 616x1, 704xmiss
Deadlift – 645 for 8 singles
More details, pictures, and video here Invalid Link Removed
THREE & FOUR WEEKS AGO
The next two weeks I was either sick or traveling for Business so nothing real important to report on….but I did
Hydrostatic (underwater) Weighing 7.5% Bodyfat @ 242lbs…4.9% on calipers
Also attempted a conventional deadlift for first time in 5 years.
Conventional Dead 675x1
More details, pictures, and video here Invalid Link Removed
Due to Hydrostatic results I realized I can’t hit my weight class goals and I’ve been super lean for 4 years now…lets ramp up the Food and see what happens.
TWO WEEKS AGO
Highlights
Deadlift – 700x1 conventional, 700x1 Sumo
Bench – 365x10
Squats to 14.5” Box – 650x3
Repetition Bench – 225x40(possible counting error) 225x34 a few minutes later (verified count)
More details, pictures, and video here Invalid Link Removed
LAST WEEK AGO
And just to give a little teaser on this coming weeks post about last weeks training.
Deadlift 805x4 with Straps
FIVE WEEKS AGO
The heavy weights started to catch up with me so the following week only hit
Floor Press – 415x4,4
Squat – 616x1, 704xmiss
Deadlift – 645 for 8 singles
More details, pictures, and video here Invalid Link Removed
THREE & FOUR WEEKS AGO
The next two weeks I was either sick or traveling for Business so nothing real important to report on….but I did
Hydrostatic (underwater) Weighing 7.5% Bodyfat @ 242lbs…4.9% on calipers
Also attempted a conventional deadlift for first time in 5 years.
Conventional Dead 675x1
More details, pictures, and video here Invalid Link Removed
Due to Hydrostatic results I realized I can’t hit my weight class goals and I’ve been super lean for 4 years now…lets ramp up the Food and see what happens.
TWO WEEKS AGO
Highlights
Deadlift – 700x1 conventional, 700x1 Sumo
Bench – 365x10
Squats to 14.5” Box – 650x3
Repetition Bench – 225x40(possible counting error) 225x34 a few minutes later (verified count)
More details, pictures, and video here Invalid Link Removed
LAST WEEK AGO
And just to give a little teaser on this coming weeks post about last weeks training.
Deadlift 805x4 with Straps
kabuki
Well-known member
Highlights from the week.
385x11 Bench press (video) PR
70x10 double bottom up KB pres (video) PR
705x3 Box Squat to 14.5” foam (video) PR
225x28 incline Bench PR
I believe elbow surgery on left elbow is inevitable…it sucks.
Video’s embedded and full Writup’s here--> Invalid Link Removed
385x11 Bench press (video) PR
70x10 double bottom up KB pres (video) PR
705x3 Box Squat to 14.5” foam (video) PR
225x28 incline Bench PR
I believe elbow surgery on left elbow is inevitable…it sucks.
Video’s embedded and full Writup’s here--> Invalid Link Removed
kabuki
Well-known member
New blog post up. Ithink this is one of my better pieces and I hope it makes you want to"punch yourself in the face and do better"
This one is on goal achievement and success and hopefullysome motivation to separate yourself from the entitlement, instantgratification, and mediocrity that permeates our society today.
Invalid Link Removed
This one is on goal achievement and success and hopefullysome motivation to separate yourself from the entitlement, instantgratification, and mediocrity that permeates our society today.
Invalid Link Removed
kabuki
Well-known member
some articles:
Work Capacity & the Athlete
I always hear how people want to get “In shape”, and while I have a general fuzzy idea what that could entail it is not something that is in anyway clearly defined, and certainly not measureable. If you are unable to accurately define or measure it then you will not be able to develop a plan to lead you to your goal. Without a clear definition it is hard not only to follow a path, that path could be the wrong one. The first step for me is changing the name. I’ll skip using some of the common terms such as ‘conditioning’, ‘cardio’, ‘General Physical Preparedness’, or ‘functional modalities’ as well. My definition begins with using the term Work Capacity as that establishes a clearer picture of what it is I would like to improve, my ability to do work.
The following story demonstrates that this focus on terminology/definition leads to bigger issues beyond simple semantics. .. Article continued here -> Invalid Link Removed
Vision, Consistency, and Hard Work
There are three things to employ to achieve results that will separate you from the culture of mediocrity that we live in today. While it’s only thee simple steps the majority of the populace are unable to utilize them because it fly’s against the instant gratification and entitlement that is prevalent today. Separate yourself from this mediocrity and enjoy the real gratification of achieving goals that most can only dream of. These three simple steps are to operate with vision, consistency, and hard work in regards to achieving your goals.
While I’ve spoken to some of these concepts previously, a recent reflection on my progress in my lifting career motivated me to spend a little time extrapolating on this approach. .. Article continued here -> Invalid Link Removed
Work Capacity & the Athlete
I always hear how people want to get “In shape”, and while I have a general fuzzy idea what that could entail it is not something that is in anyway clearly defined, and certainly not measureable. If you are unable to accurately define or measure it then you will not be able to develop a plan to lead you to your goal. Without a clear definition it is hard not only to follow a path, that path could be the wrong one. The first step for me is changing the name. I’ll skip using some of the common terms such as ‘conditioning’, ‘cardio’, ‘General Physical Preparedness’, or ‘functional modalities’ as well. My definition begins with using the term Work Capacity as that establishes a clearer picture of what it is I would like to improve, my ability to do work.
The following story demonstrates that this focus on terminology/definition leads to bigger issues beyond simple semantics. .. Article continued here -> Invalid Link Removed
Vision, Consistency, and Hard Work
There are three things to employ to achieve results that will separate you from the culture of mediocrity that we live in today. While it’s only thee simple steps the majority of the populace are unable to utilize them because it fly’s against the instant gratification and entitlement that is prevalent today. Separate yourself from this mediocrity and enjoy the real gratification of achieving goals that most can only dream of. These three simple steps are to operate with vision, consistency, and hard work in regards to achieving your goals.
While I’ve spoken to some of these concepts previously, a recent reflection on my progress in my lifting career motivated me to spend a little time extrapolating on this approach. .. Article continued here -> Invalid Link Removed
kabuki
Well-known member
haha... my voice still isn't 100% after that cold. likely won't be so coarse in the futre.
kabuki
Well-known member
Sticking with the weekly Video . Works well and allows me to do a voiceover to provide more details on the what’s and why’s of what I do.
Let me know what you think.
Writeup & video Here:
Invalid Link Removed
highlights
465x1 Floor press
Deadlifted for first time in months
225x42 rep Bench Press! (big PR)
585 Bent over row
Ok…. I’ll leak one fact early from this weeks training
225x47 rep Bench Press
Let me know what you think.
Writeup & video Here:
Invalid Link Removed
highlights
465x1 Floor press
Deadlifted for first time in months
225x42 rep Bench Press! (big PR)
585 Bent over row
Ok…. I’ll leak one fact early from this weeks training
225x47 rep Bench Press
Tomahawk88
Well-known member
Uhhh 585 bent over row!
kabuki
Well-known member
haha...thought I had ;more but there is just no stopping and reversing 585 LOL.
Thanks
thanks!
don't forget to subscribe to my youtube channel as well.
Celorza
Well-known member
That's where I see your videos bro! Thanks to you I really did decide to stick to power lifting for the next decade or so...I wanna be able to get a 1000+ total RAW at the 138 class , or at least 145lbs! (I'm small haha , 5'6")
Airborne42
Legend
AB is IN! Your a MONSTER Chris! Def look up to you brother as a fellow Oregonian