Kabuki's "VIDEO" Log - a little crazy fun for everyone
- Thread starter kabuki
- Start date
kabuki
Well-known member
MONDAY
Squats
165x5
275x5
385x3
Add belt
495x2
Add wraps
605x1
670x1
727x1
They look pretty high in the video to me. But did break parallel on the 671, on 727 right as I was about to hit the hole I started leaning forward so I reversed it and came up. It didn’t hit depth but I felt fine and just need to make sure I stay more erect and don’t let the hips lock up so soon.
AFS Leg Press
605x12
695x8,8
Sled Pull Thru
2 passes @ 75ft w/235lbs
GHR – Elevated
BWx8,8,8
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Squats
165x5
275x5
385x3
Add belt
495x2
Add wraps
605x1
670x1
727x1
They look pretty high in the video to me. But did break parallel on the 671, on 727 right as I was about to hit the hole I started leaning forward so I reversed it and came up. It didn’t hit depth but I felt fine and just need to make sure I stay more erect and don’t let the hips lock up so soon.
AFS Leg Press
605x12
695x8,8
Sled Pull Thru
2 passes @ 75ft w/235lbs
GHR – Elevated
BWx8,8,8
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SweetLou321
Well-known member
This may be dumb but, what is an AFS leg press? I see you do them quite often.
kabuki
Well-known member
Its is the most bad ass leg press ever made and actually mimics how a squat is performed to a much greater degree. Of course since the company made such a killer product it went out of bussiness. I had to track this down to get it. The foot platform actually rotates during the lift to maintain ankle position. the weights are mounted on a cantilevered arm versus a seld on bushings. this way you don't have to find 3000lbs in weights.
SweetLou321
Well-known member
Thats pretty sweet, to bad they went out of business
kabuki
Well-known member
WEDNESDAY
pretty good session except the pressing
I'm doing floor presses for awhile which i suck at...but hoping it helps my raw press. For me the Range of motion is longer and I use a close grip and exagerate the the elbow tuck and pause of course.
Floor Press w/100lbs chain
Warmup
308+100 x3,2
DB/Band Floor press
#4band+100's x 12
#5band+100's x 4
#4band+100's x 12,8,10
Overhead Band Tricep Extensions
#3x 4x(16-20)
Bottom Up KB's w/2 hands
53x10,8,8
KB Face Pull
70x20,18
pretty good session except the pressing
I'm doing floor presses for awhile which i suck at...but hoping it helps my raw press. For me the Range of motion is longer and I use a close grip and exagerate the the elbow tuck and pause of course.Floor Press w/100lbs chain
Warmup
308+100 x3,2
DB/Band Floor press
#4band+100's x 12
#5band+100's x 4
#4band+100's x 12,8,10
Overhead Band Tricep Extensions
#3x 4x(16-20)
Bottom Up KB's w/2 hands
53x10,8,8
KB Face Pull
70x20,18
kabuki
Well-known member
SATURDAY afternoon
Little out of town training at a friends gym in Bend OR.
Deadlifts
135x10
225x5
315x3
405x1
add 1.5" deficit
405x1
add 60lb chain
405+60x1
495+60x1
585+60x1
635+60x1
remove deficit
635+60x1
last one wasn't much easier...think the deficit pulls took a little out of me.
Pullups
with full scap relax and pause on bottom
BWx12,12,10,8
BW Rows
BWx10,10,10
KB Face Pulls
70x16
53x12
Little out of town training at a friends gym in Bend OR.
Deadlifts
135x10
225x5
315x3
405x1
add 1.5" deficit
405x1
add 60lb chain
405+60x1
495+60x1
585+60x1
635+60x1
remove deficit
635+60x1
last one wasn't much easier...think the deficit pulls took a little out of me.
Pullups
with full scap relax and pause on bottom
BWx12,12,10,8
BW Rows
BWx10,10,10
KB Face Pulls
70x16
53x12
kabuki
Well-known member
Well my weight has been climbing fast lately. With not doing any GPP lately and the weight increases it finally hit me this weekend....i'm getting fat and out ofshape.
After the long drive back over the mountain I ran down to the gym with my 3 year old. Plugged in the tabatta timer to the plasma screen on the wall. Took only a couple rotations before my son picked up the color coding and it yelling at me to work and joined in.
Just did my Basic Gauntlet workout. Didn't push it super hard to start with. Its a basic workout I typically target 30on/30off but you start every minute regardless so it may be 40/20 if you start slowing down or up the weights.
Gauntlet
70 rope swings 2" rope
rest
70 rope swings 2" rope
rest
330lbs Prowler by 150ft
rest
330lbs Prowler by 150ft
rest
REPEATED 3 Times for 12min total
should be up to 400+lbs and 80 swings for 4 circuits iin 6 weeks I hope. That my friends is when it gets interesting...thats when I can pull 37 reps at 440lbs
NEW BLOG POST UP
Invalid Link Removed
After the long drive back over the mountain I ran down to the gym with my 3 year old. Plugged in the tabatta timer to the plasma screen on the wall. Took only a couple rotations before my son picked up the color coding and it yelling at me to work and joined in.
Just did my Basic Gauntlet workout. Didn't push it super hard to start with. Its a basic workout I typically target 30on/30off but you start every minute regardless so it may be 40/20 if you start slowing down or up the weights.
Gauntlet
70 rope swings 2" rope
rest
70 rope swings 2" rope
rest
330lbs Prowler by 150ft
rest
330lbs Prowler by 150ft
rest
REPEATED 3 Times for 12min total
should be up to 400+lbs and 80 swings for 4 circuits iin 6 weeks I hope. That my friends is when it gets interesting...thats when I can pull 37 reps at 440lbs
NEW BLOG POST UP
Invalid Link Removed
kabuki
Well-known member
MONDAY pm
Took it pretty easy tonight. probably needed after that heavy deficit pull Saturday.
Squats
Warmups
671x1,1,1,2
Just worked on staying erect in the hole
GHR
BWx12,12,12
Seated GM
Bands +95 x14,14 (guess on reps)
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Took it pretty easy tonight. probably needed after that heavy deficit pull Saturday.
Squats
Warmups
671x1,1,1,2
Just worked on staying erect in the hole
GHR
BWx12,12,12
Seated GM
Bands +95 x14,14 (guess on reps)
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kabuki
Well-known member
Reviewed the MRI of my elbow with the surgeon this morning. A lot more going on than what was found in the X-ray. My elbow has a significant number of issues from...which explains why it is barely functional.
Surgery is scheduled but he made it clear that there is no way my elbow will ever be 'fixed' with how worn out it is.
I'm just excited to have some potential releif of some of the issues/pain I have on a nonstop basis.
Surgery scheduled for 4/4...yes my Birthday. Immediatly following my 3/31 meet but still almost a week before my daughter is due. Will be a good time to have a month out of the gym. Family Time.
Surgery is scheduled but he made it clear that there is no way my elbow will ever be 'fixed' with how worn out it is.
I'm just excited to have some potential releif of some of the issues/pain I have on a nonstop basis.
Surgery scheduled for 4/4...yes my Birthday. Immediatly following my 3/31 meet but still almost a week before my daughter is due. Will be a good time to have a month out of the gym. Family Time.
kabuki
Well-known member
WEDNESDAY pm
Whatever i'm doing I need to keep doing. Yesterday my elbow was in the least amount of pain its been in for months. In fact I had to do no mobility work, deep tissue, or adjusments to get it opened up enough to press! Showed in my bench as well hitting a decent PR over the previous week.
Floor Press W/100lbs in chain
Warumups
308+100x5 (only did 3 last week and struggled)
325+100x3
DB Floor Press
#5band+100's x 10,8,8 (only did 4 last week!)
Overhead Band Tricep Extension
#3 x16,16,16,16
I use a long strap on the band so I can lean over more and use my bodyweight to keep braced/locked against the band better. But still had to walk out so far on one of them last night I had to have someone hold me in place so the band didn't flip me over.
KB Face Pulls
70x20,12
This morning my elbow still feels great!!!
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Whatever i'm doing I need to keep doing. Yesterday my elbow was in the least amount of pain its been in for months. In fact I had to do no mobility work, deep tissue, or adjusments to get it opened up enough to press! Showed in my bench as well hitting a decent PR over the previous week.
Floor Press W/100lbs in chain
Warumups
308+100x5 (only did 3 last week and struggled)
325+100x3
DB Floor Press
#5band+100's x 10,8,8 (only did 4 last week!)
Overhead Band Tricep Extension
#3 x16,16,16,16
I use a long strap on the band so I can lean over more and use my bodyweight to keep braced/locked against the band better. But still had to walk out so far on one of them last night I had to have someone hold me in place so the band didn't flip me over.
KB Face Pulls
70x20,12
This morning my elbow still feels great!!!
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kabuki
Well-known member
Forgot About Tuesday
TUESDAY pm
Gauntlet 12min Total
150ft prowler w/355lbs
rest
150ft prowler w/355lbs
rest
2" battling rope x 70swings
rest
2" battling rope x 70swings
rest
150ft prowler w/355lbs
rest
150ft prowler w/355lbs
rest
2" battling rope x 70swings
rest
2" battling rope x 70swings
rest
150ft prowler w/355lbs
rest
150ft prowler w/355lbs
rest
2" battling rope x 70swings
rest
2" battling rope x 70swings
rest
FRIDAY fasted AM
Gauntlet 16min Total
150ft prowler w/355lbs
rest
150ft prowler w/355lbs
rest
2" battling rope x 70swings
rest
2" battling rope x 70swings
rest
150ft prowler w/355lbs
rest
150ft prowler w/355lbs
rest
2" battling rope x 70swings
rest
2" battling rope x 70swings
rest
150ft prowler w/355lbs
rest
150ft prowler w/355lbs
rest
2" battling rope x 70swings
rest
2" battling rope x 70swings
rest
150ft prowler w/355lbs
rest
150ft prowler w/355lbs
rest
2" battling rope x 70swings
rest
2" battling rope x 70swings
rest
ADDITIONAL NOTES
I have let myself slide on conditioning and need to get back in shape thus the three GPP sessions this week. Also despite following my Intermittent fasting methods I my weight has climbed a couple lbs to high and given me a little bit of a bloat look in the stomach I don't like. I think this is primarly lack of GPP and playing around with higher levels of postworkout carbs.
So far this week I dropped 5lbs but my guess is that most of that is water loss from the reduction in carbs... although 1" in bloat did come off my stomach at the same time.
TUESDAY pm
Gauntlet 12min Total
150ft prowler w/355lbs
rest
150ft prowler w/355lbs
rest
2" battling rope x 70swings
rest
2" battling rope x 70swings
rest
150ft prowler w/355lbs
rest
150ft prowler w/355lbs
rest
2" battling rope x 70swings
rest
2" battling rope x 70swings
rest
150ft prowler w/355lbs
rest
150ft prowler w/355lbs
rest
2" battling rope x 70swings
rest
2" battling rope x 70swings
rest
FRIDAY fasted AM
Gauntlet 16min Total
150ft prowler w/355lbs
rest
150ft prowler w/355lbs
rest
2" battling rope x 70swings
rest
2" battling rope x 70swings
rest
150ft prowler w/355lbs
rest
150ft prowler w/355lbs
rest
2" battling rope x 70swings
rest
2" battling rope x 70swings
rest
150ft prowler w/355lbs
rest
150ft prowler w/355lbs
rest
2" battling rope x 70swings
rest
2" battling rope x 70swings
rest
150ft prowler w/355lbs
rest
150ft prowler w/355lbs
rest
2" battling rope x 70swings
rest
2" battling rope x 70swings
rest
ADDITIONAL NOTES
I have let myself slide on conditioning and need to get back in shape thus the three GPP sessions this week. Also despite following my Intermittent fasting methods I my weight has climbed a couple lbs to high and given me a little bit of a bloat look in the stomach I don't like. I think this is primarly lack of GPP and playing around with higher levels of postworkout carbs.
So far this week I dropped 5lbs but my guess is that most of that is water loss from the reduction in carbs... although 1" in bloat did come off my stomach at the same time.
swollen87
Well-known member
good luck with that elbow man... despite the injury, you seem to be managing quite well.. never got a chance to respond to your pm..... but ive been doing what you said, 12 exercises per week, rarely ever more than 3 days per week in the gym..
its workin out great, im up 4lbs lol.. thanks for the advice
its workin out great, im up 4lbs lol.. thanks for the advice
swollen87
Well-known member
LOL. Thanks for the video
do you ever deadlift w a hex bar
kabuki
Well-known member
nope just a deadlift bar. Sometimes do partials with one of my thick squat bars. also note my edited comment above.
swollen87
Well-known member
yeah ive been staying out of the gym, unless im confident i have enough gas to get it done.... which has lately been every 3rd day, so basically two rest days between workouts...
initially i thought i would lose weight/strength... but it hasnt been that way at all...
check for a pm now
kabuki
Well-known member
SATURDAY am Fasted
Definetly feel the addition of taking myself into a calorie deficit this week and jumping back into my GPP work.
I still felt great and though I would hit a PR but just didn't happen. This is my 3rd week of deficit pulls, wrapping up this progression. Exact same setup, bar, and chains as week 1 and beat it by 45lbs! just a little less than last week but different bar, chain, etc so can't say for certain if I was better then.
Deficit Pulls w/1.5" deficit and 50lb chain
warmup then
495+50x1
565+50x1
635+50x1
remove deficit
635+50x1
If you watch the video you will see on that 635+deficit pull the bar is WAY in front of me making it one hell of a grinder. That one really took a toll on me so pulling it in that position was good stuff. Did the lastt onewith no deficit to check hip position and bar position off floor and felt good.
Partials w/17.5" bar height
695x5
805x7
895x4
Pullups (full extension and scap relax at bottom)
BWx11,11,7
CG Palms facing chin (full extension and scap relax at bottom)
BWx8,8,8
DONE!
Definetly feel the addition of taking myself into a calorie deficit this week and jumping back into my GPP work.
I still felt great and though I would hit a PR but just didn't happen. This is my 3rd week of deficit pulls, wrapping up this progression. Exact same setup, bar, and chains as week 1 and beat it by 45lbs! just a little less than last week but different bar, chain, etc so can't say for certain if I was better then.
Deficit Pulls w/1.5" deficit and 50lb chain
warmup then
495+50x1
565+50x1
635+50x1
remove deficit
635+50x1
If you watch the video you will see on that 635+deficit pull the bar is WAY in front of me making it one hell of a grinder. That one really took a toll on me so pulling it in that position was good stuff. Did the lastt onewith no deficit to check hip position and bar position off floor and felt good.
Partials w/17.5" bar height
695x5
805x7
895x4
Pullups (full extension and scap relax at bottom)
BWx11,11,7
CG Palms facing chin (full extension and scap relax at bottom)
BWx8,8,8
DONE!
kabuki
Well-known member
SUNDAY am Fasted
Mobility work 15min
DE Bench
135+super mini's x 14 sets w/20-30 sec rest.
The judge only gave me 5 of the rounds as wins for who had the fastest speed. First time lost at that in a awhile. Bob took 6 rounds.
Prowler Shoulder Press/throw
95x75ft
120x25ft
145x75ft
170x75ft
Tricep Sled Extension
115x150ft x 2 passes
mobility work - will likely do the writeup on this in my blog but here is the video and sequence.
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Mobility work 15min
DE Bench
135+super mini's x 14 sets w/20-30 sec rest.
The judge only gave me 5 of the rounds as wins for who had the fastest speed. First time lost at that in a awhile. Bob took 6 rounds.
Prowler Shoulder Press/throw
95x75ft
120x25ft
145x75ft
170x75ft
Tricep Sled Extension
115x150ft x 2 passes
mobility work - will likely do the writeup on this in my blog but here is the video and sequence.
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kabuki
Well-known member
MONDAY
Well without going into a lot of detail I've been dealing with a significant amount of stress this last year that comes and goes. Its pretty crazy and maybe someday I can legally talk about it. It's breen pretty up and down lately and Monday was a bad day. Didn't want to go to the gym but I did.
Squat
165x5
275x5
385x5
add belt
450x2
518x1
584x1
650x1
Just crushed the depth and super fast on all these so was starting to feel better
715x1 fast but high
715x0 sunk it deep but bent over trying to overexagerate depth and couldn't quite get it moving fast enough to finish
GHR - elvevated
BWx17,12,8,16
Band Bad Girls
#3x20,20
TUESDAY
Gauntlet
20-30sec rest between each pass
2 passes - 350lb sled x 150ft
2 passes - 2" battling rope x 60 swings
Repeated 3 times for 12min total.
Well without going into a lot of detail I've been dealing with a significant amount of stress this last year that comes and goes. Its pretty crazy and maybe someday I can legally talk about it. It's breen pretty up and down lately and Monday was a bad day. Didn't want to go to the gym but I did.
Squat
165x5
275x5
385x5
add belt
450x2
518x1
584x1
650x1
Just crushed the depth and super fast on all these so was starting to feel better
715x1 fast but high
715x0 sunk it deep but bent over trying to overexagerate depth and couldn't quite get it moving fast enough to finish
GHR - elvevated
BWx17,12,8,16
Band Bad Girls
#3x20,20
TUESDAY
Gauntlet
20-30sec rest between each pass
2 passes - 350lb sled x 150ft
2 passes - 2" battling rope x 60 swings
Repeated 3 times for 12min total.
kabuki
Well-known member
WEDNESDAY
Ok I had a great workout last night and didn't even know it. Third week of doing floor presses and last week I PR'd over the first week by a full 17lbs for a 3RM. Went to bump it up another 6lbs last night but just couldn't lock out the third rep....
Well upon waking this morning I relized I had actualy bumped it another 16lbs so in fact I was up full 33lbs while going from a 3RM in week 1 to a 2RM in week 3 and still almost getting it. Then because I had the weights wrong last night and being disapointed I decided to hi Bottom's up KB's out of the blue and try and break my PR that I have not been able to do for over a year....And I got it! You'll see the excitment in the video
Floor Press w/100lbs chain
45+100x10
155+100x5
240+100x5
285+100x5
341+100x2
Bottom Up Kettlebell -double
53x12
70x8
Overhead Band Tricep Ext
#3*+x20,20,20,16
On hand Barbell Snatch
95x5 /side
135x0
Also yesterday I decided to add USPLabs Prime on top of the Compound 20 I just started. Time to get strong!
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Ok I had a great workout last night and didn't even know it. Third week of doing floor presses and last week I PR'd over the first week by a full 17lbs for a 3RM. Went to bump it up another 6lbs last night but just couldn't lock out the third rep....
Well upon waking this morning I relized I had actualy bumped it another 16lbs so in fact I was up full 33lbs while going from a 3RM in week 1 to a 2RM in week 3 and still almost getting it. Then because I had the weights wrong last night and being disapointed I decided to hi Bottom's up KB's out of the blue and try and break my PR that I have not been able to do for over a year....And I got it! You'll see the excitment in the video
Floor Press w/100lbs chain
45+100x10
155+100x5
240+100x5
285+100x5
341+100x2
Bottom Up Kettlebell -double
53x12
70x8
Overhead Band Tricep Ext
#3*+x20,20,20,16
On hand Barbell Snatch
95x5 /side
135x0
Also yesterday I decided to add USPLabs Prime on top of the Compound 20 I just started. Time to get strong!
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kabuki
Well-known member
LOL...I aleady got a dislike on my video I posted up this morning.
Thursday I felt a sore throat so I skipped GPP session.
Was really sick over the weekend and spent most of it in bed.
MONDAY
Got to sleep in a little as I had an appointement away from work so the little extra rest helped. Lots of caffiene and started hitting the carbs heavy at both lunch and preworkout using Anabolic Pump and Pslin. Then time to go do a little sick training.
Nothing Like heavy squats to cure the common cold.
Squat
165x5
275x5
385x3
add belt
450x3
add wraps
520x2
585x2
650x2
715x1
add band assist
805x1
GHR Elevated
BWx16,16
home, eat, sleep.
Super happy as I finally hit that 715 for a depth I was happy with last night. Broke my knees forward just a bit but it helped my hips from locking up to soon forcing me to bend over in the hole.
TUESDAY
training last night definetly helped clear the cold but still has not cleared my throat entirely so going to skip hitting the gym for a GPP session tonight...it is Vday after all as well.
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Thursday I felt a sore throat so I skipped GPP session.
Was really sick over the weekend and spent most of it in bed.
MONDAY
Got to sleep in a little as I had an appointement away from work so the little extra rest helped. Lots of caffiene and started hitting the carbs heavy at both lunch and preworkout using Anabolic Pump and Pslin. Then time to go do a little sick training.
Nothing Like heavy squats to cure the common cold.
Squat
165x5
275x5
385x3
add belt
450x3
add wraps
520x2
585x2
650x2
715x1
add band assist
805x1
GHR Elevated
BWx16,16
home, eat, sleep.
Super happy as I finally hit that 715 for a depth I was happy with last night. Broke my knees forward just a bit but it helped my hips from locking up to soon forcing me to bend over in the hole.
TUESDAY
training last night definetly helped clear the cold but still has not cleared my throat entirely so going to skip hitting the gym for a GPP session tonight...it is Vday after all as well.
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kabuki
Well-known member
WEDNESDAYpm
I had anabsolutely great night last night. Iknew it was going to be good as I’ve been in very little pain and my arm hasbeen opening up almost unrestricted this last week. With know that it needs surgery to be fixed Ihave been focused solely on pain management techniques (may have to write upabout this separately) and not trying to improve issue. This has allowed for tremendous progress inregards to pain and extending arm. Onthe other hand I am using the arm for almost nothing so I have been feeling theleft bicep starting to tighten up on my recently as it’s taking the brunt ofeverything and not used to it.
Plan forevening was 425x3
Bench
135x10
185x5
225x5
315x5
405x5
425x2
Third onejust stuck to my chest. The bar rolledback slightly on my left wrist and my left bicep just lit up. It was inflamed good with a nice burn. Had someone run ‘the stick’ over it but justdidn’t get deep enough to get it to let up. Laid it on a bench and hit it with the right fist which helped but withlimited range of motion of right arm this was hard so I taught my SHW exactlywhat I needed done for deep tissue and he worked it until it relaxed enough to continue.
425x4!
Wellactually spotter came in on the lockout of the 4[SUP]th[/SUP] but since its notan all-time PR for me and was damned close enough I’m counting it. This is my best raw benching since mysurgery. Stoked!
Bottom upKettlebell press
53x10
70x5,7,6 noPR but the most total reps I’ve hit in a workout with these!
Band DBFloor Press
100’s+#5bandx12,6
OverheadBand Tricep Extension
#3x20,20,20,20
Stillhanging out around 246lbs BW so need to cut 6-8lbs off this next month.
I had anabsolutely great night last night. Iknew it was going to be good as I’ve been in very little pain and my arm hasbeen opening up almost unrestricted this last week. With know that it needs surgery to be fixed Ihave been focused solely on pain management techniques (may have to write upabout this separately) and not trying to improve issue. This has allowed for tremendous progress inregards to pain and extending arm. Onthe other hand I am using the arm for almost nothing so I have been feeling theleft bicep starting to tighten up on my recently as it’s taking the brunt ofeverything and not used to it.
Plan forevening was 425x3
Bench
135x10
185x5
225x5
315x5
405x5
425x2
Third onejust stuck to my chest. The bar rolledback slightly on my left wrist and my left bicep just lit up. It was inflamed good with a nice burn. Had someone run ‘the stick’ over it but justdidn’t get deep enough to get it to let up. Laid it on a bench and hit it with the right fist which helped but withlimited range of motion of right arm this was hard so I taught my SHW exactlywhat I needed done for deep tissue and he worked it until it relaxed enough to continue.
425x4!
Wellactually spotter came in on the lockout of the 4[SUP]th[/SUP] but since its notan all-time PR for me and was damned close enough I’m counting it. This is my best raw benching since mysurgery. Stoked!
Bottom upKettlebell press
53x10
70x5,7,6 noPR but the most total reps I’ve hit in a workout with these!
Band DBFloor Press
100’s+#5bandx12,6
OverheadBand Tricep Extension
#3x20,20,20,20
Stillhanging out around 246lbs BW so need to cut 6-8lbs off this next month.
SweetLou321
Well-known member
Do you find that all the direct shoulder work helps your bench a lot?
kabuki
Well-known member
Without a doubt
SweetLou321
Well-known member
I did alot of standing oh press with 5/3/1 but with westside it has faded a lot. Ill deff be adding more in. thanks
I also see you have a squat day with heavy work, then two bench days one for heavy work and one for dynamic with all pressing assistence. And your only direct back work is done on your deadlift day. You dont feel the need for more back work outside of this day? Or is it you built your base long ago and so its not as important now?
kabuki
Well-known member
SATURDAY fasted AM training
Great workout but its time I develop some standards and expectations for the subgroug training with me at the gym. The workout took to damn long and the wife IS NOT going to accept me coming home 30min late from a workout when we have a second kid here shortly.
Deadlift
135x5,5
225x3
315x3
425x1
add belt
515x1
605x1
675x1
725x1
Partials w/bar at 18" to center
695x3
805x3
900x7
1005x2+
Pullups - full relax/stretch at bottom of each one
BWx12,10,10
Chins w/mixed grip - same relax/stretch
bwx10,10,10
Wanted to do more but way late when it took f***ing 1.5hrs to get through deadlifts.
Great workout but its time I develop some standards and expectations for the subgroug training with me at the gym. The workout took to damn long and the wife IS NOT going to accept me coming home 30min late from a workout when we have a second kid here shortly.
Deadlift
135x5,5
225x3
315x3
425x1
add belt
515x1
605x1
675x1
725x1
Partials w/bar at 18" to center
695x3
805x3
900x7
1005x2+
Pullups - full relax/stretch at bottom of each one
BWx12,10,10
Chins w/mixed grip - same relax/stretch
bwx10,10,10
Wanted to do more but way late when it took f***ing 1.5hrs to get through deadlifts.
kabuki
Well-known member
well the plan as to delod a little this week.
MONDAY
Squat
worked up to low 600's with band assistance
some GHR's for assistance
WEDNESDAY
Bench
Did some work on benching with a press comand in a singlet with a side judge to watch for light under butt.
440x1 easy
SATURDAY
Well here is where things went downhill.... Decided to wear some straps while pulling and see what would happen
Deadlift
Double overhand, no belt, no straps
245x5,5
335x3
425x2
515x2
add straps & belt
605x2
695x2
785x3
835x0 didn't lock
Circuit every 90 sec
Band resisted Bench Setups (rows w/5 sec contraction at chest) x5,5,5
Seated DB Shrugs 140's(no straps) x25,25,20
Pullups x12,8,6
Chins (w/long rest periods while i worked on the gym)
Bwx16,16,16
yes...785x3 raw pull!!!
MONDAY
Squat
worked up to low 600's with band assistance
some GHR's for assistance
WEDNESDAY
Bench
Did some work on benching with a press comand in a singlet with a side judge to watch for light under butt.
440x1 easy
SATURDAY
Well here is where things went downhill.... Decided to wear some straps while pulling and see what would happen
Deadlift
Double overhand, no belt, no straps
245x5,5
335x3
425x2
515x2
add straps & belt
605x2
695x2
785x3
835x0 didn't lock
Circuit every 90 sec
Band resisted Bench Setups (rows w/5 sec contraction at chest) x5,5,5
Seated DB Shrugs 140's(no straps) x25,25,20
Pullups x12,8,6
Chins (w/long rest periods while i worked on the gym)
Bwx16,16,16
yes...785x3 raw pull!!!
farmtireguy
Well-known member
Nice work man.
kabuki
Well-known member
New Blog Post up!!! Check it out and don't forget to subscribe
HumilityInvalid Link RemovedInvalid Link Removed
SUNDAY am Fasted
Speed Bench
8-12ish sets of 5 reps w/ 20-30sec rest
Went a little lighter and higher volume to focus more on blood flow and reduce things from tightening up with all my upper body issues.
Sled Tricpes
x3 passes
Sled Face Pulls
x3 passes
60min GPP of hauling around stall mats and platforms...awesome sweat going.
HumilityInvalid Link RemovedInvalid Link Removed
SUNDAY am Fasted
Speed Bench
8-12ish sets of 5 reps w/ 20-30sec rest
Went a little lighter and higher volume to focus more on blood flow and reduce things from tightening up with all my upper body issues.
Sled Tricpes
x3 passes
Sled Face Pulls
x3 passes
60min GPP of hauling around stall mats and platforms...awesome sweat going.
kabuki
Well-known member
MONDAY pm
Well I mustsay last night went QUITE well. I wentinto the gym thinking I was only going to be able to manage assistance work andwas going to pass on squats all together. Reasoning was the same as last week. Heavy Pulls on Saturday were taking their toll on me and doing both SumoDeads and Wide stance squats 2 days apart is much harder raw than with gear dueto lack of support for the hips. ThoughtI would hit a few squats for warm-ups, and indeed the hips were tight and hurting. Even the light weights felt heavy, but I keptadvancing. Hit a heavy weight at 20lbsless than I have been training just about parallel… guys told me to call itthere but I said 1 more I’ll just cut it high. Changed my mind as I walked up to the bar…Hit it for depth and a newPR! I was freaking elated, especiallywith the condition of my body right now after all this overtraining and the785x3 deadlift Saturday.
Squat
165x5,5
275x5
385x5
Add belt
455x3
Add wraps
520x2
585x1
630x1 below
695x1 parallel
737x1 below
May not lookit from the video from the front but had 3 qualified judges who give me NObreaks say it was good and I know I sunk it as well. Hell Yeah!
Blob Lift
150x20
200x20,16
InvertedBand Hamstring Curl
#4x25,25,25,25
Running lateso took off.
Well I mustsay last night went QUITE well. I wentinto the gym thinking I was only going to be able to manage assistance work andwas going to pass on squats all together. Reasoning was the same as last week. Heavy Pulls on Saturday were taking their toll on me and doing both SumoDeads and Wide stance squats 2 days apart is much harder raw than with gear dueto lack of support for the hips. ThoughtI would hit a few squats for warm-ups, and indeed the hips were tight and hurting. Even the light weights felt heavy, but I keptadvancing. Hit a heavy weight at 20lbsless than I have been training just about parallel… guys told me to call itthere but I said 1 more I’ll just cut it high. Changed my mind as I walked up to the bar…Hit it for depth and a newPR! I was freaking elated, especiallywith the condition of my body right now after all this overtraining and the785x3 deadlift Saturday.
Squat
165x5,5
275x5
385x5
Add belt
455x3
Add wraps
520x2
585x1
630x1 below
695x1 parallel
737x1 below
May not lookit from the video from the front but had 3 qualified judges who give me NObreaks say it was good and I know I sunk it as well. Hell Yeah!
Blob Lift
150x20
200x20,16
InvertedBand Hamstring Curl
#4x25,25,25,25
Running lateso took off.
kabuki
Well-known member
WEDNESDAY
Solid workout and hit a PR on raw bench press for first time since 2007. Only 5lbs but I'll take it. Yes I have a ton more muscle mass and strength then but it takes that to overcomemy elbow and pec issues to hit that PR I guess. So happy regardless. For the last week of my "overreaching phase" I PR'd on all three lifts this week.
Bench
135x10
185x5
225x5
275x3
315x2
365x1
405x1
445x3 !!
DB - band floor press
#4 + 100's x 12,12,12
Bottom up KB press
70x9,6,5
9 is 1 rep PR!
Rolling Tricep extensions
125x12,12,12,12
Solid workout and hit a PR on raw bench press for first time since 2007. Only 5lbs but I'll take it. Yes I have a ton more muscle mass and strength then but it takes that to overcomemy elbow and pec issues to hit that PR I guess. So happy regardless. For the last week of my "overreaching phase" I PR'd on all three lifts this week.
Bench
135x10
185x5
225x5
275x3
315x2
365x1
405x1
445x3 !!
DB - band floor press
#4 + 100's x 12,12,12
Bottom up KB press
70x9,6,5
9 is 1 rep PR!
Rolling Tricep extensions
125x12,12,12,12
kabuki
Well-known member
Yeah that's basically what's going on. I basically have to get the bar moving fast enough off my chest so I can just carry it through to lock it out. Due to pec and elbow issues body starts shutting down my ability to fire muscle to finish. Its weird as I can feel the bar in my hands and just can't exert my full force on it.
I hope to soon. That called out to 485 raw but my guess is 460 in a comp setting right now. But who know I'm at the completion of an overreaching phase right now so i should realize some food gains upon Deload.
kabuki
Well-known member
nice mellow workout this AM...Fasted of course
Conventional Deadlifts - no belt
135x5
225x3
315x1
405x1x1x1x1x1x1x1x1x1x1x1x1x1x1x1x1x1x1x1x1x1x1
20+ singles starting at 44sec but changing to 22sec (including lift time)
Circuit - 4 Times 90sec rotation
KB Face Pull 12-20 reps
Band Resisted Bench setup 5 (w5-7sec contractions)
Seated DB Shrugs 140lbsx20reps
then spotted Big Shawn Doyle as he tried to break in his squat suit (the guy that squatted 1000 at his first gear meet with a borrowed single ply suit). He hit 1055 like it was nothing...didn't take it to depth but looked plain silly. He will have 1100+ in June for sure.
Conventional Deadlifts - no belt
135x5
225x3
315x1
405x1x1x1x1x1x1x1x1x1x1x1x1x1x1x1x1x1x1x1x1x1x1
20+ singles starting at 44sec but changing to 22sec (including lift time)
Circuit - 4 Times 90sec rotation
KB Face Pull 12-20 reps
Band Resisted Bench setup 5 (w5-7sec contractions)
Seated DB Shrugs 140lbsx20reps
then spotted Big Shawn Doyle as he tried to break in his squat suit (the guy that squatted 1000 at his first gear meet with a borrowed single ply suit). He hit 1055 like it was nothing...didn't take it to depth but looked plain silly. He will have 1100+ in June for sure.
SweetLou321
Well-known member
Good articles man!
farmtireguy
Well-known member
kabuki said:
In for a read later ;-)
JajaNe20
Active member
I read the whole thing! It was a good read, but I do a more bodybuilding/strength style of training and didn't know what a lot of these movements where. The write up has a lot of good detail on how to perfrom the movements and I seen your videos when your doing them, it just didn't register. I am a little foggy though being 5 weeks out from my competition. Thanks for a good read though Kabuki!
kabuki
Well-known member
My apologies for going dark on my log for a bit. It’s just the last few weeks heading into a meet my training becomes very boring so not a lot to report on…and I have a lot of big items coming to a head at the moment in my personal and professional life. It would be nice if I could share them via my blog or some other outlet as they would make great fodder for discussing some of my life philosophies. However, there are just some things in life that have to be left undiscussed due to confidentiality agreements or other legal concerns. Let’s just say there are some significant career changes ahead and I have absolutely no certainty on which path this future holds for me as of yet. Other topics:
Openers are set nice and conservative 650/400/650 and then we will see where it goes from there.
After that I’ll be out of the gym till mid May and then with just a couple weeks of Training hit APF Nationals to Qualify for Worlds this November.
- Yesterday I just got my Braces off! Now to schedule Surgery for 3 Implants.
- Compete on 3/31 in my first Raw meet
- Elbow Surgery scheduled for 4/4
- Our daughter is due on 4/10
- Looking at renting out our place and shopping for a new home right now (yes despite my uncertain future)
Openers are set nice and conservative 650/400/650 and then we will see where it goes from there.
After that I’ll be out of the gym till mid May and then with just a couple weeks of Training hit APF Nationals to Qualify for Worlds this November.
SweetLou321
Well-known member
nice stuff wish you all the best!
farmtireguy
Well-known member
Good luck on all ;-)
kabuki
Well-known member
Thanks for the support guys!!!
So far the prep for the weight cut is going well except I don't think I'm quite acclimated enough to hit a full 3 gallons of water/day today and tomorrow. at 1.5 right now at 3:30pm so probably hit 2.5 today. Lunch was last food with any salt in it so I'll get little rest tonight and tomorrow night as I'll be up all night pissing...or needing to piss as I won't get to salt load in the evening as I have been doing. Sitting at 21.6lbs over last night and getting mentally preparred for the drop.
So far the prep for the weight cut is going well except I don't think I'm quite acclimated enough to hit a full 3 gallons of water/day today and tomorrow. at 1.5 right now at 3:30pm so probably hit 2.5 today. Lunch was last food with any salt in it so I'll get little rest tonight and tomorrow night as I'll be up all night pissing...or needing to piss as I won't get to salt load in the evening as I have been doing. Sitting at 21.6lbs over last night and getting mentally preparred for the drop.
Tomahawk88
Well-known member
Hope the meet is going well.