Where is Kabuki Heading? - video log

**Kabuki** · 09-06-2008, 03:26 PM

Current Training HIGHLIGHTS - Check back often for the daily workout vids!!!

________________________________________
Current Training HIGHLIGHTS - Check back often for the daily workout vids!!!

SPF Pro Am 8/24/11 2360@220 1010/650/700 (top ten all time Squat and total)

AAPF 3/14/09 American Records for total/Squat/Dead 2172 @ 198 - 810/561/801 (top ten all time deadlift)
http://www.powerliftingwatch.com/node/10853

SSA 7/26/08 all records 2075@220 – 850/550/675
http://www.powerliftingwatch.com/node/8697

APA 4/12/08 WR Total 2150 @ 242 - 805/650/695 (Drug Free Unlmt Gear 242lb Class)
http://www.powerliftingwatch.com/node/7928

APA 8/18/07 WR Squat 806 (Drug Free Standard Gear 242lb class)

660x12 Deadlift

Standing Wheel o’ Death x 20 Reps

**Kabuki** · 09-06-2008, 03:28 PM

GOALS FOR DOING LOG
Technique - evaluation of my video's and having people call me out or coach me on technique issues I may not see.
Routine Recommendations -always good to hear what people think I'm doing right, or wrong...I just may not listen because I’m a stubborn bastard.
Motivation -I train alone often, or with people that don’t have the same level of commitment as I do...so knowing others are watching helps me.

Stats:
5’ 9” 240lbs approx 10%bf (hydrostatic weighing)

Best Lifts in Competition
Squat 1010 @220
Bench 672 @220
Deadlift 801 @198

Goals – Short Term
Bring my Body composition 10%bf DONE
In competition Bench 650 DONE, Squat 950 DONE, Deadlift 750DONE.

Goals – Long Term
Squat 1000+DONE
Bench 700+ EDIT:800+ now
Deadlift 800+DONE

Training

You will find a lot of Westside type material and methodology in my Training program, however I don’t follow specific routine outlined by others. I usually develop a mini routines that I follow for 3-6 weeks at a time, which are all part of a larger macro cycle 3-4 months of raised or lowered training intensity that fit within my yearly training cycle.

I’ll leave it at that. I think more detail would be a bore.

Supplement use -
My basic Sups are fish oil and Protein
USP LABS
For performance sups use exclusively USP Labs. I can’t speak highly enough about the quality and effectiveness of the products in there line. I sought out USP labs for this reason and proudly support them as their supplements greatly assist in my ability to withstand my aggressive training.

Diet
I eat a clean diet with nearly all whole grain foods, lots of local organic produce, and little if any prepared food. Me and the wife do eat out occasionally...but in Portland we have a lot of restaurants that meet our dietary needs by preparing everything from fresh local ingredients. The last few years I have switched following a lot of Intermittent fasting protocol's and carb backloading. What I do now is a combination of Leangains.com by Berkham mixed with a little bid of dangerouslyhardcore.com by Keifer.

**Kabuki** · 09-06-2008, 03:29 PM

TUESDAY AM

Sled Pulling 90lbs x 13min

Very fast pace again.

TUESDAY PM

Oh I am just tore down! Back is shredded and abs are still a wreck. My goal today was to get the abs to loosen up by doing some WOD from Knees…but that was a no go. Looks like I won’t be doing much of an arch with my bench tomorrow.

Hanging Knee Raises
Bwx20

WOD Knees
Bwx6

Standing band ab crunches
Bandsx20x30x20x20x20

Hammer Curls – Simultaneous
50x12x12x12x12x12

Inner Thigh
X20 each side

Inner Thigh and Hamstring stretches

Oh yeah. For the heck of it I also decided to try a clean…don’t know much about how there done except lift bar off floor and throw up and hold at shoulders. Would like to try again sometime when not tore down…and maybe with someone that can give me some pointers

Cleans
Couple reps at 135 and 225.

**Kabuki** · 09-06-2008, 03:30 PM

WEDNESDAY

It sucks being confronted with the fact that my Raw Bench is down by 80lbs!!! I believe I understand why. After the pec injury in April I took it easy for quite some time on my bench, followed up with making a transition to only benching 1/week. I think those two things combined may have led to some atrophy. I think I’m going to have to incorporate a little more volume on my benching until I bring that back up. Did some Incline benching last night and was WAY off on this as well…about that same 80lbs.

Incline Bench
135x10x10
225x6
275x5
315x3
275x7x7x5

Floor Press – 4 board
405x4x4

Incline Supra
#’s x 8x8x8x8

Front Delt Raises
#2 x8x8
#1 x10x10

Lying Dumbell Ext
40x10x10
35x10x10

Finished the last two dumb ext with DB floor presses to failure…yes with 35lbs.

**Kabuki** · 09-06-2008, 03:31 PM

THURSDAY
Got my squat suit back and it is fitted properly now. Decided to give it a run even though I have not been training heavy so my CNS was not primed to handle the heavy stuff. Happy with what I did but everything was a couple inches high as I could not hit depth. Most likely due to breaking in suit and learning the feel.

55x5x5
155x5x5
265x5
355x3
465x3
555x3
665x2
755x1
845x1
755x1x1

The 845 was the slowest squat in the world but I finished…I’m sure if I remembered to use knee wraps on anything tonight it would have helped.

Box Squats – sponge bob in just breifs
515x8x10

Stopped on first set as safety chain on one side kept hitting at bottom.
Was going for a mid teens in reps on second set when my foot slid out. Oh well

Since the bar was in the Safety chains what the hell.

Zerchers – Bottom up
515x5

**Kabuki** · 09-06-2008, 03:32 PM

FRIDAY
finished my squat workout from previous day

Romanian Deadlifts
45x6x6
135x5x5
225x5
315x5
405x5
495x6x8x4
Watched video of self and was not driving my hips back as far as i would like so a little more like stiff leg deadlift with some more focus on low back than as much hamstring activation as I would like. corrected on last set but bar hit floor on 4th rep and i just pussied out and didn't finish last couple reps

Superseted next Two

Glute-Ham Raise
BW x25
3"block x16x12

Wheel O' Death
knees x10
Standing x10x10x10

First time i've been able to do WOD on two consectutive weeks. recovery is getting better on these.

OVerall i'm tired and burnt out at the moment. My strength is down, my intesnity sucks, and my CNS feels burnt. Think i'm going to stop the diet for awhile (my BW hasn't dropped for 4 weeks anyway) and maybe deload next week. I believe this was the last week of my 6 week training cycle anyway.

**Kabuki** · 09-06-2008, 03:32 PM

Sled pulling this AM

135lbs x .5m @ 2.75mph pace
rest 2min
135lbs x 5laps :45 sec on/ :45 sec rest @ 4-5mph pace

22min total

offroad · 09-06-2008, 03:48 PM

Nice log...quick question...How do you determine pace on the sled pulling?

***iron addict*** · 09-06-2008, 06:57 PM

Thanks for posting here Kubuki, great info

Wesley

**Halfway** · 09-06-2008, 07:02 PM

Even with the loss of raw bench strength I can't see you having lost anything for long.

The volume in that back session is insane, and it's interesting to see that you can train so hard, so long and so frequently. Keep it coming

09-06-2008, 03:29 PM	#3
Kabuki Moderator & Shins Verified Join Date: Sep 2008 Posts: 2,131	TUESDAY AM Sled Pulling 90lbs x 13min Very fast pace again. TUESDAY PM Oh I am just tore down! Back is shredded and abs are still a wreck. My goal today was to get the abs to loosen up by doing some WOD from Knees…but that was a no go. Looks like I won’t be doing much of an arch with my bench tomorrow. Hanging Knee Raises Bwx20 WOD Knees Bwx6 Standing band ab crunches Bandsx20x30x20x20x20 Hammer Curls – Simultaneous 50x12x12x12x12x12 Inner Thigh X20 each side Inner Thigh and Hamstring stretches Oh yeah. For the heck of it I also decided to try a clean…don’t know much about how there done except lift bar off floor and throw up and hold at shoulders. Would like to try again sometime when not tore down…and maybe with someone that can give me some pointers Cleans Couple reps at 135 and 225. __________________

09-06-2008, 03:30 PM	#4
Kabuki Moderator & Shins Verified Join Date: Sep 2008 Posts: 2,131	WEDNESDAY It sucks being confronted with the fact that my Raw Bench is down by 80lbs!!! I believe I understand why. After the pec injury in April I took it easy for quite some time on my bench, followed up with making a transition to only benching 1/week. I think those two things combined may have led to some atrophy. I think I’m going to have to incorporate a little more volume on my benching until I bring that back up. Did some Incline benching last night and was WAY off on this as well…about that same 80lbs. Incline Bench 135x10x10 225x6 275x5 315x3 275x7x7x5 Floor Press – 4 board 405x4x4 Incline Supra #’s x 8x8x8x8 Front Delt Raises #2 x8x8 #1 x10x10 Lying Dumbell Ext 40x10x10 35x10x10 Finished the last two dumb ext with DB floor presses to failure…yes with 35lbs. __________________

09-06-2008, 03:31 PM	#5
Kabuki Moderator & Shins Verified Join Date: Sep 2008 Posts: 2,131	THURSDAY Got my squat suit back and it is fitted properly now. Decided to give it a run even though I have not been training heavy so my CNS was not primed to handle the heavy stuff. Happy with what I did but everything was a couple inches high as I could not hit depth. Most likely due to breaking in suit and learning the feel. 55x5x5 155x5x5 265x5 355x3 465x3 555x3 665x2 755x1 845x1 755x1x1 The 845 was the slowest squat in the world but I finished…I’m sure if I remembered to use knee wraps on anything tonight it would have helped. Box Squats – sponge bob in just breifs 515x8x10 Stopped on first set as safety chain on one side kept hitting at bottom. Was going for a mid teens in reps on second set when my foot slid out. Oh well Since the bar was in the Safety chains what the hell. Zerchers – Bottom up 515x5 __________________

09-06-2008, 03:32 PM	#6
Kabuki Moderator & Shins Verified Join Date: Sep 2008 Posts: 2,131	FRIDAY finished my squat workout from previous day Romanian Deadlifts 45x6x6 135x5x5 225x5 315x5 405x5 495x6x8x4 Watched video of self and was not driving my hips back as far as i would like so a little more like stiff leg deadlift with some more focus on low back than as much hamstring activation as I would like. corrected on last set but bar hit floor on 4th rep and i just pussied out and didn't finish last couple reps Superseted next Two Glute-Ham Raise BW x25 3"block x16x12 Wheel O' Death knees x10 Standing x10x10x10 First time i've been able to do WOD on two consectutive weeks. recovery is getting better on these. OVerall i'm tired and burnt out at the moment. My strength is down, my intesnity sucks, and my CNS feels burnt. Think i'm going to stop the diet for awhile (my BW hasn't dropped for 4 weeks anyway) and maybe deload next week. I believe this was the last week of my 6 week training cycle anyway. __________________

09-06-2008, 03:32 PM	#7
Kabuki Moderator & Shins Verified Join Date: Sep 2008 Posts: 2,131	Sled pulling this AM 135lbs x .5m @ 2.75mph pace rest 2min 135lbs x 5laps :45 sec on/ :45 sec rest @ 4-5mph pace 22min total __________________

09-06-2008, 03:26 PM	#1
Kabuki Moderator & Shins Verified Join Date: Sep 2008 Posts: 2,131	Where is Kabuki Heading? - video log Current Training HIGHLIGHTS - Check back often for the daily workout vids!!! ________________________________________ Current Training HIGHLIGHTS - Check back often for the daily workout vids!!! SPF Pro Am 8/24/11 2360@220 1010/650/700 (top ten all time Squat and total) AAPF 3/14/09 American Records for total/Squat/Dead 2172 @ 198 - 810/561/801 (top ten all time deadlift) http://www.powerliftingwatch.com/node/10853 SSA 7/26/08 all records 2075@220 – 850/550/675 http://www.powerliftingwatch.com/node/8697 APA 4/12/08 WR Total 2150 @ 242 - 805/650/695 (Drug Free Unlmt Gear 242lb Class) http://www.powerliftingwatch.com/node/7928 APA 8/18/07 WR Squat 806 (Drug Free Standard Gear 242lb class) 660x12 Deadlift Standing Wheel o’ Death x 20 Reps __________________ Last edited by Kabuki; 09-27-2011 at 07:15 PM.

09-06-2008, 03:28 PM	#2
Kabuki Moderator & Shins Verified Join Date: Sep 2008 Posts: 2,131	GOALS FOR DOING LOG Technique - evaluation of my video's and having people call me out or coach me on technique issues I may not see. Routine Recommendations -always good to hear what people think I'm doing right, or wrong...I just may not listen because I’m a stubborn bastard. Motivation -I train alone often, or with people that don’t have the same level of commitment as I do...so knowing others are watching helps me. Stats: 5’ 9” 240lbs approx 10%bf (hydrostatic weighing) Best Lifts in Competition Squat 1010 @220 Bench 672 @220 Deadlift 801 @198 Goals – Short Term Bring my Body composition 10%bf DONE In competition Bench 650 DONE, Squat 950 DONE, Deadlift 750DONE. Goals – Long Term Squat 1000+DONE Bench 700+ EDIT:800+ now Deadlift 800+DONE Training You will find a lot of Westside type material and methodology in my Training program, however I don’t follow specific routine outlined by others. I usually develop a mini routines that I follow for 3-6 weeks at a time, which are all part of a larger macro cycle 3-4 months of raised or lowered training intensity that fit within my yearly training cycle. I’ll leave it at that. I think more detail would be a bore. Supplement use - My basic Sups are fish oil and Protein USP LABS For performance sups use exclusively USP Labs. I can’t speak highly enough about the quality and effectiveness of the products in there line. I sought out USP labs for this reason and proudly support them as their supplements greatly assist in my ability to withstand my aggressive training. Diet I eat a clean diet with nearly all whole grain foods, lots of local organic produce, and little if any prepared food. Me and the wife do eat out occasionally...but in Portland we have a lot of restaurants that meet our dietary needs by preparing everything from fresh local ingredients. The last few years I have switched following a lot of Intermittent fasting protocol's and carb backloading. What I do now is a combination of Leangains.com by Berkham mixed with a little bid of dangerouslyhardcore.com by Keifer. __________________ Last edited by Kabuki; 09-27-2011 at 07:20 PM.

09-06-2008, 03:48 PM	#8
offroad Senior Member Join Date: Nov 2006 Posts: 645	Nice log...quick question...How do you determine pace on the sled pulling?

09-06-2008, 06:57 PM	#9
*iron addict* Voice of Reason Join Date: Jan 2004 Location: In Zen Posts: 22,132	Thanks for posting here Kubuki, great info Wesley __________________ For info about personal training consultations email me at ironaddict@ironaddicts.com "A human being is a part of a whole, called by us, universe, a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest... a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty." Albert Einstein __________________________________________________ _____ If you are NOT a paying client, a friend, or a staff member, do NOT PM or email me asking for advice. Please post your questions on the forums. I simply do not have time to answer everyone's questions.

09-06-2008, 07:02 PM	#10
Halfway physique verified and moderator Join Date: Apr 2004 Posts: 3,046	Even with the loss of raw bench strength I can't see you having lost anything for long. The volume in that back session is insane, and it's interesting to see that you can train so hard, so long and so frequently. Keep it coming

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode