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

WEDNESDAY PM

Did a GPP circuit with a guy called Chael Sonnen. Then did my bench workout. my left innner bicep is still a little tweaked out so just hit assistance work.

DB Band Floor press
#4+80x12
#5+80x10,10,10

Sled Tricep extension
x25,25,25,25

KB front Raise (extended)
26x12,12,12

Sled Face Pull
x25,25,25
 
lemme guess..... you quit working out ??? :stick:
 
haha!

busy my friend. also did a deload week last week so training was light and not worth noting.

Squated last night.

Smoked 935 but got out of my groove on 975.

Then crushed some GHR's for a PR with bands and chain last night.

short workout however as wife is out of town and had to run home as timing with babysitter. As of yet I have not found anyone to watch him Wednesday night so I may miss Bench training this week :-(
 
LAST WEEK
Went into gym 3 times but just messed around with no heavy liftng. Nothing to report.

MONDAY
Worked my ass off over weekend on a kitchen remodel and had a bad day at work Monday. Stressed out, Headache, and my weight was down 5-7lbs due to weekend activities.

Got to gym an hour late so only had a short warump and little exta work

Squat
275x10
385x5
605x3
Add suit
715x3
825x2
935x1 hit parallel but did not break :-( But I did Smoke it!
985x0 out of my groove and just wasn’t there. Thought it would be with how easy 935 was

GHR
Band+chanin x18,16,14
PR work GHR!

WEDNESDAY
Wasn’t sure if I was going to be able to train as I had my 2.5 year old running around gym with me (wife is out of town for the week). But he found enough to entertain him that I got a pretty full workout.

Bench
45x10
185x5
225x5
Add sling shot
315x5
405x5
495x4 (PR)

Add shirt
585x1 LOL don’t even think my elbows cracked…just rotated at shoulders
695x1 no touch
805x1,1
Got within 3 inches of chest on second rep (not the one filmed). Definetly going to need a new shirt unless I plan on opening with 875 ROFL.
Thruster shoulder press
#3+45 x12
#3+90 x5
#3+70 x8,8

Sled overhead triceps
25,25,25,10

Triceps were wanting to cramp up at this point.

[youtube=-9VqF-eG_sM]
[youtube]-9VqF-eG_sM[/youtube]
 
SATURDAY 8AM
Fasted USP Labs style
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Deadlifts
Worked up to 725 but kept loosing my grip. Just cant keep hands closed around bar as soon as I start pulling.

Put on straps
775x2

I need to figure out this damn issue with my hands going numb. My grip is going to ****...

Band resisted Bench Setups – using fat gripz
3x5 w/ 5 second contractions

Pullups
4x8 using - Fat Gripz

Upright w/Kettle bell and strap - using fat gripz
3x12

SUNDAY 8am
Fasted USP Labs style
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Speed bench
6 sets.
This DE work I need to lay off of for a few more months. It’s the only thing tweaking out my pec now

Sled Press/flys
3x25

Sled Triceps
3x25

MONDAY 5PM

Squat
902x1,1

To depth. First one I was looking at the floor and bent over super far in the hole…have no idea how I squatted it back up after doing that but I did. I was spent after that. Decided to do it again and correct the technical issues, pulled that one off and was easier despite being shot from first one.

GHR’s
Lost tack of sets, reps, weights, bands, elevation…etc.

[youtube=h1Jiec7G1vY]
[youtube]h1Jiec7G1vY[/youtube]
 
WEDNESDAY
Benched with a shirt and did some accessory movements. Can't remember what, but mostly took it easy.
Although I did just take a deload week I decided to back it down the rest of this week and cancel extra training sessions leading into mini vacation.
WEEKEND
Then went on vacation for 3 days. Ate, slept in, napped, sat in a boat, in general relaxed. Not something I'm used to doing so it felt like a lifetime...but did me good. Also started working on some mobility for my shoulders each day.
Although when I got home on the third day I went ahead and jumped right into it cutting a hole in the side of my house, installing a window and finished up some other items so i can get my sheet rocker in to finish my kitchen.
MONDAY
Squat
165x5,5
275x5
385x3 add briefs
495x3
605x3 add suit
715x2
825x1
902x1 high
935x1 thought I hit depth but was told 1” high
935x2 crushed it rounded a bit in the hole to hit depth but fast, easy, and not really taxing at all.
GHR’s
4 sets
Step ups
2 sets
Running late so went home
ADDITIONAL ITEMS
So everything is starting to feel better. The recent deload week followed by doing nearly the same this last week was a good call.

• The oblique tear is finally moving the right direction.
• My chest and shoulders were opened up nicely over the weekend.
• My elbows are doing better with only the right one hurting right now.
• Had a bit of planter fasciitis developing the last few weeks which went away.
• The surgery pec i strained on DE Bench is feeling better.
• My modified sleeping habits are paying off as my hands are hardly going numb and seem to have a little less swelling. Will see how this does for grip…unfortunately it won’t help how thick and meaty they have gotten in the last few years :(
 
IronAbrams said:
The video tour of your facility that you uploaded today was pretty impressive. Looks like you did a lot with a bare warehouse.
Click to expand...
haha...you beat me to it.
Guess I had better put it up.
 
SATURDAY
Fasted USP Labs style
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Deadlifts
700x1 w/long holdout
750x0 pulled halfway but was out of form so stopped – was holding onto howeover!

SuperSet of
Pullups 20,15,12,12
70lb 1-hand Kettlebell Swings x?,?,?

SUNDAY
Fasted USP Labs style
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DE Bench 8x(3-5)
Light and a little slow so as not to tweak pec

Sled Triceps x 100ft,100ft, 100ft

Front Raises x8,8,8

Curls x8,8,8

MONDAY
Squats
Warmup then suit up
715x1
825x1
935x1
950x1 compromised form to hit depth and was a grinder because of that (looks high in vid but hit it)
Add light band (Zero tension at top)
1000x1,1
First one I kept from locked in and came up fast but wasn’t quite as deep as 950
Second one I rolled over in hole a bit (getting tired) making a little tougher

I know they look high due to video but 950 hit depth, as well as second 1000. The first one was close as well.

AFS Leg Press
Weight+#5 band x 4
Weight+#4 band x 8
Both sets were to failure…had to much weight the first time :-)

GHR
#1band + 2 sets of chain x16,12,8

[youtube=-9oDc08auJI]
[youtube]-9oDc08auJI[/youtube]
 
also to note...yes I'm leaning up again.

236 as of this morning.
 
Went to the SE Oregon desert for some camping, four wheeling, and visiting my sister. Took some supplies as it would be a good 3-4 hour drive to the nearest gym.

The only town we stayed in had one two things…a small general store and across the street my sisters rock shop. We didn’t make it out to her Sunstone mine, maybe next time.
Synopsis:
  • Camped in the Lost Forest located in the Christmas Valley sand dunes
  • Back roads to the top of the 2000ft drop off of Abert Rim overlooking Abert Lake.
  • Used a hand drawn map to follow a offroad trail around Hart & Crump lake encountering hundreds of petroglyphs, and strange glass house, and hot springs.
  • Went to the top of Hart mountain for a dip in the hot springs.
  • Tore off and welded back together a sway bar mount.
  • Destroyed an Axle Ujoint on my truck (major workout to pull axle shafts with no impact guns and shop press…still sore!)

SATURDAY AM WORKOUT
In my sisters parking lot and shop

Fasted USP Labs style
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Repeat 3 times
Hook Grip DB Shurgs
160x20
Band Pull apartx12
KB Swing (to vertical) 72x30
BW Rows x16

Pullups x12,12,8

Truck workout
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And a few of the trip.

From Abert rim
 
And a few of the trip.

From Abert rim
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Sand dunes
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Petroglyphs
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Hart lake from hart mountain
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End of the line
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wow awesome pics..... where was this?? makes me wana gtfo of new jersey... that landscape is beautiful.... great place to open up my banshee :)
 
SE oregon...very desolate. Lots of desert and very little people.

from the general store accross the street from my sisters shop (the only two things in the "town")

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^ lol they might shoot my ass if i come out there...

theres very little places in nj you can go that you cant see a house in sight...

let along anywhere with actual blue clean water- nj is like a big nasty clusterf*ck of crap
 
I hear out near the coast of oregon is supposed to be beautiful. My dad said it was the nicest place he had ever visited. God I hate ny. lol
 
my bench shirt got tossed somehow. trying to scrape something up very last minute. looking to bench what I was planning on opening with now. Sucks but thats life.

WEDNESDAY

worked up to around 650-700 range for lots of single with borrowed shirts. nothing was really feeling very right.

SATURDAY

Deadlift
worked up to 755



then did a back circuit.

SUNDAY
drove up to seattle to train with my friend Justin Randall and borrow a shirt. Got some good tips.

worked inthe 600-650 range for lots of singles.

MONDAY
after the long weekend i was beat and just hit some delts and rotator cuff work and moved my squats to Tuesday

TUESDAY
Squat
902x1
952x1
1062x0 -band tension

everything felt good. Even the miss at 1062 felt good. felt like I got in the hole good and all the way down i felt I could come up at any point but then i sat back to far in the hole and fell over. it was a good 1000+ in hole and only a couple lbs at the top (you can see the bands flapping around from the fan at unrack the are so loose.





ADDITIONAL NOTES
Heading out of town the rest of this week and weekend as I have to go visit some family out of state. lots of driving but have a couple workouts planned. also some major major life stresses going on this week. fun times.
 
trained with Ryan Kennelly and his team on my way through town Sunday.

Bench
655 clean and easy
725 fast off chest but got stuck rolling elbows out to lock.

could have done it but pec left pec is a little strained fromt the 4 ME bench sessions in 2 weeks. That wraps up benching for a couple weeks to get the pec healed up and feeling good.


 
here it is. I fly out Friday, weigh in Saturday, and lift Sunday.

All the Pro entries that have been turned in as of last Friday. I am sure a few more will come in this week, or show up the day of.
148
Amy Weisburger
LJ Hackett
165
Angelo Berardinelli
Dre Valleza
Laura Phelps
181
Daniel Tinajero (maybe 198)
Jason Coker
Jonathan Harder
198
Derek Wilcox
Travis Williams
Jason Davis
220
Ronald Paras
Jimmie Pacifico
Chris Duffin
Clint Smith
Zane Geeting
242
Patrick Hakola
Shane Church
Jason Harbin
Brian Carrol
275
Dave Hoff
Justin Tooley
Jon SHackelford
308
Jake Anderson
AJ Roberts
Henry Thomason
Dain Soppelsa
Clint Ewald
Super
Chad Walker
Click to expand...
 
good luck bro... what are you shooting to hit in each lift?
 
kabuki said:
opening with 900,650,700. Will take it from there.
Click to expand...

omg... youre a tank.... good luck.

btw i know you probably dont spend much time on other peoples logs, but would you mind checking in on mine every once in a while?

it seems everyone giving me advice is smaller and weaker than me lol if you get the time id appreciate it

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Weighed in @ 219.8Wish I had another 4 weeks to get dialed in especially on the bench as I only had a couple reps in it before meet. Squats900 good970 good...felt like opener1010 good...solid and easySunk it deeper than the up command on all three lifts...just becauseBench650 good700 miss @ lock700 miss a little closer than last oneI made a lot of technical mistakes on the benchThis put me 20lbs behind going into the deadsDeads700 miss. I pulled to lock then unlocked for some reason700 good775 missHad to take the big jump at end to take a shot at winning. Pulled suit to tight and got out of position. 1010, 650, 700 for 2360@220#4 all time on squats, #9 for total. Should have broke 2500. But I guess that's for next time.
 
VIDEO FROM MEET

The squats were filmed from the front so they look much higher than they were (you can disagree if you want but I don’t care, I’ve filmed probably thousands of squats). The first two I heard the up command but felt I was just hitting parallel so I went ahead and pumped a quick dip in there making sure I sunk it below parallel and getting 3 whites. With the third attempt I went ahead and came up after receiving only one up command getting 2 whites. Felt It was parallel based on experience but certainly not breaking. I was very happy with how strong all of them felt with the 970 felling like an opener and the 1010 like a second attempt. Too bad the rest of the meet didn’t go as well.

 
worked on my hook grip deads last night.

Deadlift
135x5,5
245x3
335x3
425x2
515x1
605x1,1

Pullups
bw x25,20,15
 
SATURDAY

Benched
675x1 off 1 board

Superset
Grappler shoulder alternating shoulder press x20,20,20
Sled Tricep Extension x25,25,25

SUNDAY

Grip work
Hook Grip work work
Abss

MONDAY

time to step it up on my squat training. I held back a lot my last training cycle and at the meet as I was already opening with a 50lb meet PR. I knew I could do a lot more but didn't want to bomb. I'm switching to a slightly tighter suit that fits a little better.

Squats
165x5
275x5
385x5
add belt
495x3
add briefs
605x3
add suit - straps down
715x3
825x3
knee wraps - straps down
902x2
add band assistance
1001x1

Felt like the weight was going to crush me with the straps down but as soon as i started squatting it felt great. Can't say I hit depth on anything...but that wasn't the point of today. All felt solid.

GHR
#4 band resist x12,12,12

Kettle bell swing to full vertical
72x10/arm x2
 
WEDNESDAY

Bench
135x10,10
right shoulder screaming at me so added slingshot
225x10
315x5
shirt early due to shoulder
2 board work
495x2
605x2
705x2

Thruster shoulder press
#5+25x8,8,8

KB face pull
lots of sets, lots of weight, lots of reps
last set 106x8?
140x4 half reps

Rolling Tricep Ext
130x10,10,10

ADDITIONAL NOTES
I think after the surgery i overcompensated on the right side and for months now I've dealt with a burning pain in my right shoulder. It makes it hard to sleep sometimes. My doc says its an internal rotator and did some work on it but it did little. My massage therapist sees issues with delt/pec/bi and has done some work with no real affect. I'm starting to ice multiple times a day to see if I can get the pain down. Will also start using slingshot and shirt early on as that seems to help.
unfortunatly i'm to busy and to broke to continue to have it worked on at the moment.
 
i know i have not been posting much lately.
Held a meet at the gym today with about 50 lifters. Great meet and my team from EPC rocked.
A few highlights:
My raw 308 lifter found a single ply suit and a bench shirt on top the locker and decided to compete geared. He crushed a 1003lb squat! guess thats what you should expect from the guy that won raw worlds last couple years. We now have two 1000+ squatters at our gym.
Teen 220lb hit 1626 with just a pair of briefs on.
SHW broke 2000.
Raw 165lb 20 year old hit 1135
Raw 165lb 62 year old hit 403 deadlift!
My two girls unfortanatly missed on their 300+ lb benches.
I competed in a strength and conditioning challenge that I hosted that day as well.
BW bench (220) x 32 reps (my pec is not in good shape so didn't hit what I wanted there)
Double BW Deadlift (440) x 37 Reps
Left some in tank because my shins were absolutely done. I've been oozing blood and puss for hours now. All bandaged up both sides now.
The picture just doesn't do it justice.
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also not sure if you can few Odoyle's squat from here.
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im sorry but did you say 440 x 37???

as in you put 440 on the bar and did 37 reps?


im confused.
 
It’s about time I start posting again.
My leg is still oozing down my leg. Yes it’s a little infected but the real issue is how deep it is. However it ended up being a good thing for today’s training as I had to keep the weight light enough I could keep the bar a little way from my shins…which made me finish an idea on a deadlift setup that I’ve been thinking about and tried a few different versions of before. I finalized it today and it is simply unbelievable wicked.
It overworks glutes and hips to drive through
Forces you to drive shoulders back and stay behind bar
Keeps weight a little lighter so as not to overtax the CNS.
Forces the activation of muscle groups and sequences to correct form techniques (in fact corrected some errors in the two lifters I experimented with today)
I love it…but I can only share it with you if you promise not to post any public video’s of it. This is primarily an EPC exclusive for the time being until I have a good understanding of how to incorporate in training program and results. But I was stoked from what it did for me and my two guinea pigs today. If you want to view the video you will need to send me you email address and youtube account.

Hook Grip Deadlifts – not belt on any
135x5,5
225x5
325x5
415x5
Add deadlift Death
365x5
415x5
495x3
525x3 changed deadlift death setup and tweaked my right psoazs muscle
Add straps and went back to previous Deadlift Death (worked great and sticking with this one)
605x5

Bent over Rows
315x12
Add Straps
405x12,10
The tight psoas started kicking in here

Pullups
BWx16
BWx7 made sure to relax and let scapula

False grip Rows – Strict and rolling shoulder forward at bottom.
275x10,10

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LOL...I guess no one follows this log anymore.

Double bodyweight Deadlift x 37 reps and no comments.

Well the video anyway.
440x37 @ 220
 
Dude your a beast, im deff gonna follow this. Id like to one day achieve some of your numbers. Why did you pic sumo for that rep out? also your knees where so fuked by the end haha
 
Tomahawk88 said:
Well I think at some point the awe-inspiring becomes demoralizing lol.
Click to expand...
LOL...guess i never looked at it that way.

SweetLou321 said:
Dude your a beast, im deff gonna follow this. Id like to one day achieve some of your numbers. Why did you pic sumo for that rep out? also your knees where so fuked by the end haha
Click to expand...

I can pull the same sumo or conv...however energy consumption on sumo is much less and work capacity was going to be the failing point on that not strength.

And yes over a week later and they are still trashed. there was little/no skin left in one spot and its still draining down my leg.
 
No Mercy :-)

Yesterday I worked one of my guys a bit to hard (his conditioning is not up to par and he needed to see the impact on his strength training). Anyway while he was in the back arms around the trash can heaving his guts out the guys gave him not a bit of mercy. The calls being yelled across the gym:
“Drive with your hips!”
“One more rep!”
“Is that all you have! Finish strong”
Etc.

Anyway it must have made an impression. This morning he showed up for Sunday morning “extra” workout. The first time he has ever done so and I’ve been training him for years.
SUNDAY
Fasted USP Labs style
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Running Sled Chest Press DE/GPP(band between sled and straps)
300lbs x 150ft 3 passes

Bench
95x12,12,12
Just working on setup and blood flow

Thruster Shoulder Press
#5+25lbs x12,12,10

Overhead Band Extension
#4x12,16,16,12

Prowler Push
640lbs x 150ft x 3 passes yowza!!!
 
Hey kabuki are you still doing Wes version of the warrior diet? I finally got around to reading his book and planning on giving it a try
 
JudoJosh said:
Hey kabuki are you still doing Wes version of the warrior diet? I finally got around to reading his book and planning on giving it a try
Click to expand...

Not exactly. I absolutely loved it for leaning out! I still have a number of atheltes use this diet but have found that it works best for people with under 200lbs of solid mass.

I'm following an approach somewhere between Bekham's (Invalid Link Removed) and Kiefer's (Invalid Link Removed). Essentially no food at all morning with except Grean Tea. I have added in one protein shake (absolutely NO sugar's or Artificial sweeteners so most off shelf powerders don't work) about 3 hours after waking.

first meal is at noon which give me a 16 hour fast. Stick with meats, veggies, greens and keep it a light meal (if I have carbs I keep it in 30-50g range and take an anabolic Pump prior to give me net zero impact).

then another clean protein shake prior to training.

60-70 percent of calories and all carbs come post workout.

Hope this helps...also works better in bussiness enviorment when I don't have to explain that I don't eat lunch.
 
Tomahawk88 said:
Well I think at some point the awe-inspiring becomes demoralizing lol.
Click to expand...

basically... nice job on those dls kabuki, very very impressive.... but a few of those reps bounced a little too much, i still cant comprehend 37 reps tho....

best ive ever gotten was 405x15 with no straps- so i have a long time before i can talk ****...

ever squat for reps? like 500 for as many as possible?
 
swollen87 said:
basically... nice job on those dls kabuki, very very impressive.... but a few of those reps bounced a little too much, i still cant comprehend 37 reps tho....

best ive ever gotten was 405x15 with no straps- so i have a long time before i can talk ****...

ever squat for reps? like 500 for as many as possible?
Click to expand...

yes i certainly bounced as much as I possibly could. that set wasn't for getting stronger or improving my pull...it was for show for the crowd ;)
 
kabuki said:
Not exactly. I absolutely loved it for leaning out! I still have a number of atheltes use this diet but have found that it works best for people with under 200lbs of solid mass.

I'm following an approach somewhere between Bekham's (Invalid Link Removed) and Kiefer's (Invalid Link Removed). Essentially no food at all morning with except Grean Tea. I have added in one protein shake (absolutely NO sugar's or Artificial sweeteners so most off shelf powerders don't work) about 3 hours after waking.

first meal is at noon which give me a 16 hour fast. Stick with meats, veggies, greens and keep it a light meal (if I have carbs I keep it in 30-50g range and take an anabolic Pump prior to give me net zero impact).

then another clean protein shake prior to training.

60-70 percent of calories and all carbs come post workout.

Hope this helps...also works better in bussiness enviorment when I don't have to explain that I don't eat lunch.
Click to expand...

So no EAA/BCAA mix during the fasting periods?
 
JudoJosh said:
So no EAA/BCAA mix during the fasting periods?
Click to expand...

i've used those for YEARS with awesome success! I also have my athelets use them when in calorie deficit. When bulking I think they become a bit useless if you have a good diet high in food protein.

That said...after years of use i developed some sort of allergy to leucine for some reason. I've tried to go back to them a few times and it just hasn't worked. That's why i've been doing the protein shake to get my amino's in.
 
MONDAY
Psoas/illiacus were still sore on me causing pain standing or sitting so doing a little self induced ART still.

SSB Squats
65x5,5
155x5
245x5
335x5
Add belt
425x5
515x3,4
First set filmed, but from looking down position so they are deeper than they look. All working sets well below parallel.

AFS Leg press
600x8
780x4
690x8

GHR
Band and Chain x8,8,8
BWx30

Roman Chair situp
BWx20

Went to do another set and I was getting spasming inducing all over in the psoas/illiacus areas….really don’t know what as I had to be careful changing and leaving the gym to not induce it to fully lock up.

[youtube=h0oIdHWMtkU]
[youtube]h0oIdHWMtkU[/youtube]
 
At something bad yesterday afternoon. Struggled through the workout...kinda.

One of my team mates wasn't feeling well. So I didn’t let on that I was, so I had fun getting in his head that I was going to out bench him...in the end he beat me like always.

this also meant I had to shirt up last night to attempt to beat him...which was not my plan to do yet...but oh well.

Bench
135x10,10
185x5
225x5
315x5
shirt on & 3 board
585x2
635x2
705x1
765x0,0

pushed em off quick but just couldn't stay under it. Dumped the first one back towards my face (thank you safety bars!!!) and tweaked my elbow a bit. Just nearly finished the second one but missed.

Inverted Kettlebell presses
44x10
53x12
70x0,0,0,0,0 (just couldn't balance em)
53x12,12

Overhead band extension
#3x16,16,16

pretty lackluster effort. Went home and got some sleep. At first I thought I was getting sick as wife has been sick and a bunch of people at work have been sick the last few months.

Anyone who follows my log knows how frequent I get sick (overtraining anyone?) But I would like to note that I just checked my log and it has been 4.5 months since I've been sick!!!! usually I don't make it more than 4-6 weeks. And even that one was a couple quick days and gone. This is ultra positive.

Also I have worked out most of the issues with the pulled Psoas and Illiacus with self ART. I did have my practitioner look at it today quickly while he was doing some graston and working on my bad elbow. He noted the same issues with my lack of rotation in my shoulders and upper body as straining that region. Some special bodyweight exercises for that area had my whole body literally shaking uncontrollably. And these were the simple ones not the advanced ones. Have some work today...I can see why I pull that Psoas so frequently. And my new practitioner found my youtube account and saw my lockout problems on my right side....He said his goal is to put 50lbs on my bench. I LIKE HIM!
 
At something bad yesterday afternoon. Struggled through the workout...kinda.

One of my team mates wasn't feeling well. So I didn’t let on that I was, so I had fun getting in his head that I was going to out bench him...in the end he beat me like always.

this also meant I had to shirt up last night to attempt to beat him...which was not my plan to do yet...but oh well.

Bench
135x10,10
185x5
225x5
315x5
shirt on & 3 board
585x2
635x2
705x1
765x0,0

pushed em off quick but just couldn't stay under it. Dumped the first one back towards my face (thank you safety bars!!!) and tweaked my elbow a bit. Just nearly finished the second one but missed.

Inverted Kettlebell presses
44x10
53x12
70x0,0,0,0,0 (just couldn't balance em)
53x12,12

Overhead band extension
#3x16,16,16

pretty lackluster effort. Went home and got some sleep. At first I thought I was getting sick as wife has been sick and a bunch of people at work have been sick the last few months.

Anyone who follows my log knows how frequent I get sick (overtraining anyone?) But I would like to note that I just checked my log and it has been 4.5 months since I've been sick!!!! usually I don't make it more than 4-6 weeks. And even that one was a couple quick days and gone. This is ultra positive.

Also I have worked out most of the issues with the pulled Psoas and Illiacus with self ART. I did have my practitioner look at it today quickly while he was doing some graston and working on my bad elbow. He noted the same issues with my lack of rotation in my shoulders and upper body as straining that region. Some special bodyweight exercises for that area had my whole body literally shaking uncontrollably. And these were the simple ones not the advanced ones. Have some work today...I can see why I pull that Psoas so frequently. And my new practitioner found my youtube account and saw my lockout problems on my right side....He said his goal is to put 50lbs on my bench. I LIKE HIM!
 
From here:
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Kabuki said:
All right folks it’s on!

I just took my first dose of USP Labs Compound 20 this morning.

SUPPLEMENTS
Pink Magic - Just cycled off of it this morning
Prime - Running and will continue for likely a few more weeks
Recreate - Just started this week.
Super Cissus - A staple and dosing at 8/day right now.
Anabolic Pump - Using in the evenings only (see below)
Yok3d – preworkout
Green Tea – drinking all day.

DIET
Note I just cleaned up my diet at the beginning of this week as I’ve been eating like crap since my competition in August.
Utilizing a Intermittent Fasting/Carb Backloading combo. Sounds complicated but very simple.
8pm – finish last meal
5am – Wake and brew some green tea for the day (Recreate, green tea)
8am – Protein shake w/no sugars, artificial sweeteners, or other fillers (C20, Prime, CS)
12pm - First meal (essentially 16hour fast) Protein and veggies only and fairly light.(CS, Prime)
3:00 – (Yok3d, more grean tea)
4:00pm – (Recreate, Prime)
4:30pm – Protein shake on training days (C20)
5-7pm – TRAIN (AP)
7-8pm – Dinner which includes my daily cab load (CS, Prime)

BODY COMPOSITION
5.7% with 224lbs lean mass according to calipers
10.2% with 213lbs of lean mass according to Hydrostatic weighing
This was done just over a month ago while I weighed 237. I’m at 242 right now and I’m assuming that extra 5 lbs is ALL fat....note the poor eating habits for the last month above. :(
The math would put me at 12% BF right now based on that.

GOALS
*Top Secret* :)
Click to expand...
 
SATURDAY
Fasted USP Labs style
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Deadlift
135x5,5
225x5
315x5
405x5
Add belt and Bands (Deadlift Death setup)
495x5
605x4…couldn’t quite finish #5 with DD.

Bent Over rows
405x8

Circuit training x 3 times

Grappler Side/side 105lbsx20
KettleBell Face pull/upright row 70-96 x 12-16
Band Resisted Bench Setup x5 w/5second contractions

Felt great! Went home and downed some AP and hit a meal with Compound 20 and Prime

ADDITIONAL NOTES
Energy levels very high but hard to focus on how I felt as I had a dozen people I was coaching and 1-1 with someone as well. Felt like finishing up with a bunch of prowler pushes at the end so I knew I felt good but cut it short as my throat was tickly and I knew wife had a lot of work at home for me.

Went home, worked in yard for couple hours then tossed my son on the front of the bike and did a 1.5hr bike ride.

SUNDAY
Fasted USP Labs style
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Didn’t feel like training at all, coughing a little, nose running down throat, and felt rundown and a little out of it. Seemed to have symptoms of cold my wife and son have been carrying around last week tow.

However I had a half dozen people scheduled to coach at the gym so decided to go do some mobility work and line them out before leaving. Downed my supps, drank my green tea and headed out.

By the time I got through my stretching and mobility work I noticed I was feeling GREAT!

Bench
95+bands x 20,20,20,20,20,20 w/30 seconds rest.
Scapular retraction movement 105lbs x 500ft total
Overhead Band Extension #4x16,16,16,25
Thruster Shoulder Press x12,12,12

Felt great! Went home and downed some AP and hit a meal with Compound 20 and Prime
 
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