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Getting Back In the Groove - & a 525x20 Squat

It feels good to finally be back in the groove.  Well almost in the groove.  While I was back to training for the first time in 3 weeks I was pressed for time in all my workouts and didn’t get the total workload in that I’m used to.  That however may not be a bad thing after taking so much time off.

 

MONDAY

Bench

135x10

225x5

315x3

315x20, 17

 

Dips

BWx16,12,12

 

Bottoms Up Kettlebell press – Walking

53x10,10,10,10

 

Hook Grip Hold

445x60sec

 

WEDNESDAY

Missed squat day due to schedule conflicts

 

THURSDAY

Squatted on accessory day for my lunch break

 

Squat

135x10

225x5

315x5

405x3

495x2

525x20!

 

Hook Grip Hold

495x1:10sec

 

Lying Band Ham Curls

#5x20,20,20

 

SATURDAY

 

Deadlifts (3/4” deficit)

405x2

495x2

585x2

675x2

700x2,2,2


Walkouts (just for filming purposes... really was not in the best spot to be doing them being very fatigued, and not to mention very out of practice.  But point was made.)

715x1

826x1

936x1

1008x1

 

Bent Over Rows

495x8,8,8



This weeks Burger is from one of my Favorites from Tilt in Portland.
 photo 4CE999CB-263C-4F90-A054-C56D99648739_zps7p6z4yk3.jpg

Also another video I shot this week.  I thought is was funny with some very valid points


 

All Time Raw Squat Record - 4wheeling, Birthdays, & Travel

Apologies for the late blog post.  It’s been a very busy last several weeks.

I spent the first week on vacation.  While that may sound relaxing if you’re not familiar with a Duffin style vacation it consists of high levels of stress, physical work, limited eating, and often wrenching on vehicles.  This vacation consisted of visiting family and 4wheeling with friends in the desert, broken parts, rollovers, and other good times. 

Then I got back from vacation and was a week out from a meet.  I worked 4 days, celebrated my 37th and my daughters 2nd birthday, and then competed on Saturday. 

Weighed in at 220.2lbs

Squat

805 – 2 whites

838 – 2 whites

860 – 2 whites – New ALL-TIME Raw w/wraps squat record!

 

Bench

440 – 3 whites /smoked it

485 – Miss

485 – Miss

 

Deadlift

Was barely able to hang onto 705 as my last warmup so dropped my openers

705 – 3 whites

740 – 3 whites

805 – Miss


2039 total at 220. 
I know Green and Belyaev have totaled more than this at 220 but not sure about anyone else.

My goal had been 860/485/860 but obviously my lack of time on the platform played a role in significantly underperforming to my expectations.

Squat - Went exactly to plan.
Bench - I felt good on but I had some balance issues for some reason and nearly dumped the weight on the descent on both 2nd and 3rd attempts.  My bench I’ve been training on has been 1” below spec height so I think the change in pad heights might have played a role.  Need to resolve this.

Deadlift - Totally screwed with my head in the warmup room.  Once I missed my first attempt at 705 in the warmup room my head was shot.  Couldn’t pull it off the floor as it just slipped out of my hands.  The humidity was very high by the time deadlifts came along so I was assuming this was the reason.  However upon returning to the gym I found that baby powder had been mixed with the chalk.  If this happened prior to or at the meet it would have been enough to results in these problems.  But in reflection I need to get my hook grip that much stronger as I can’t have these minor deviances from the norm kill my meet in the future. 

Sunday following the meet I flew out for Japan on a business trip and was there till the following Saturday night.

So outside a meet I have not ‘trained’ 3 weeks!!!

Big thanks to my friend Andrie for the Meet Video

And a few video’s of the wheeling trip.

Big Lifts - Intermittent Training - 2014 wk12&13

So you do you top a week finishing with a Guinness World Record for the Deadlift?  How about squatting 858 raw the very next day and then totaling 2000+ in 2 hrs the following week?

 

As I mentioned last week my training over the next month is going to be spotty at best with vacation schedules, overseas travel for work, and bunch of other things.

 

LAST WEEK

MONDAY – Day following Guinness record

 

Glute Activation Warm-up

 

Squats

165 x5

275 x5

385 x3

495 x3

605 x2

715 x1

826 x1

875 x0

858 x1

 

I did feel finger pressure on my chest for an instance when back spotter got nervous but it let off immediately as he felt I was still moving as he touched me.  Still not pleased.

 

Glute Ham Raise - Elevated

BWx16,16,16

 

WEDNESDAY

3 circuits

Mace Swings 30lbx20

Curls 30lbx12

 

Bench

295x2

365x2

425x2

480x1,1 clean with pause

 

Weighted Dips

130x12,12,12,12

 

THIS WEK

 

MONDAY

 
I was able to get this workout in during my vacation due to the support of my good friend Brian McLaughlin in Bend Oregon.  Thanks!
 

Glute Activation Warm-up

 

Squat

145x5

325x3

405x2

505x1

615x1

725x1

815x1

 

Bench

225x5

315x2

405x1

440x1,1 clean with pause

 

Deadlift w/straps

405x1

585x1

675x1

Hook grip

765x1 w/holdout

 


This week’s Burger certainly qualifies as an EPIC burger as that is its actual name.  Albeit I did order with extra patties as always.  This burger comes from Killer Burger in Portland Or.  Every Burger at Killer Burger comes standard with Bacon!  This one also features a nice portion of some really well done Pulled Pork and house Cole Slaw.  Add some cheese, BBQ Sauce, and a couple large patties and the stock bacon and you have some burger heaven.  While this one was messy to eat the flavor and he fresh steam and aroma rising off the burger the entire time was well worth it.

Note the size of my hand in comparison to the burger in the background.

 

 photo E41D14BD-3B05-476C-89F7-EE36EBB760EE_zpsffxhnxok.jpg

Guinness Deadlift Record - 2014 wk11

Pretty light weight for training this week but it ended on a good note.  Still out of synce with my normal training and hope to get back on schedule sometime in April.

 

MONDAY

Mace Swings

30x 20,20,20

 

One Arm DB Rows

150x25,25

 

Pullups

BWx12,12,12,12

 

Hook Grip Hold

495x75sec, 60sec

 

WEDNESDAY

Mace Swings

30x 20,20,20,20

 

Curls

30x12,12,12,12

 

Bench Press

295x2

365x2

405x2

435x4,4,4,4,3

 

Dips

130x12,12,12,12

 

Db Front Twist Raise

26x16,16,16,16

 

THURSDAY

Skipped

 

SUNDAY

Guinness World Record Event & Fundraiser

 

http://www.oregonlive.com/multimedia/index.ssf/2014/03/local_powerlifter_shatters_gui.html

 

It sucks I didn’t set myself up to see the clock as I couldn’t hear it.  So only 40 of my reps counted and I would have pushed it a little harder at end as well but thought I had more time and slowed down.  Oh well…. Probably about as good as I can do without spending 6 weeks to bring my work capacity up.   But I chose not to do that as my strength has been good and wanted to train ultra-heavy instead.  Training at that level and working the Work Capacity the way it would have needed to have been worked would not have been a good idea.

 

This Weeks Burger Epic Burger was a very simple burger but one of my absolute favorites.  Comes from Lardo in Portland Oregon.  This one comes with 3 patties all cooked in pork fat and then topped with ‘PorkStrami’.  The burger is amazingly delicious.  Along with that are the Dirty Fries which are cooked in pork fat as well.  They have peppers and large chunks of pork belly mixed in.  This order of dirty fries was in fact the best order I’ve ever gotten as the pork belly was amazing…. Although I’ve never had a bad order of dirty fries.  

  

Photobucket Pictures, Images and Photos

Photobucket Pictures, Images and Photos

Proving My Methods - 838x2 Squat - 2014wk10

MONDAY

 

3 circuits

Mace Swings 30lbx20

Curls 30lbx12

 

Bench

295x2

365x2

425x2

470x2,2,2,1

 

 

Weighted Dips

130x12,12,12,12

 

KB Twist Front Raise

18x20,20,20

 

TUESDAY – THURSDAY

 

Travel and walking 8-10hrs/day… exhausting for a slow fatty like me…. Also was in need of Gold Bond powder for the chaffing.

 

FRIDAY

Left work early so I could get a workout in before wife and kids got home so I could get some time with them as I didn’t get in till midnight on Thursday.

 

Glute Activation Warm-up


Squats

165 x5

275 x5

385 x3

495 x3

605 x2

715 x2

826 x2, 2

838 x2

 

Glute Ham Raise (elevated rear)

Bw x16,16,16

 

SATURDAY AM

 

Mace Swing x20

 

CIRCUIT (4 times)

BW Dips x70,50,40,40 = 200

Leg Extension x20

Leg Curls x30

KB twist front raise x20

 

 

)

Here is my burger Porn for the week.  This one is from the Local Cow in Gresham Oregon and features 2/3lb grass fed beef, approx. 1/3lb ham, egg, bacon, and cheese.  The fries include Bacon, Blue cheese, peppers, and tomatoes.

Photobucket Pictures, Images and Photos Photobucket Pictures, Images and Photos

Training 2014 Week 9 - Over Reaching & PR's

It would have been a good week to Reduce my training load as my recovery was not up to par.  But with a work week planned out of town the following week with no room for training I pushed on through hitting PR's on all three lifts.  PR for competition style bench, band resisted squats, and deficit deads.  Not a shabby week at all for my body screaming at me to take a rest.

MONDAY

 

3 circuits

Mace Swings 30lbx20

Curls 30lbx12

 

Bench – competition style w/side judge and press command

295x2

365x2

405x2

455x1

475x1

 

Bench TNG

405x6

 

Sling Shot

515x4

 

Weighted Dips

130x12,12,12,12

 

KB Twist Front Raise

18x20,20,20

 

WEDNESDAY

 

Glute Activation Warm-up

 

Squats w/bands @40lbs

155+x5

265+ x5

375+ x3

485+ x3

605+ x2

715+ x2

803+ x2,2

 

Glute Ham Raise (elevated rear)

Bw x16,16,16

 

THURSDAY

 

Mace Swing x20

 

CIRCUIT (4 times)

BW Dips x70,50,40,40 = 200

Leg Extension x20

Leg Curls x30

KB twist front raise x20

 

Missed Saturday as I went 4 wheeling with my son, so I trained without the team on Sunday.

 

SUNDAY

 

Glute activation warm-up

 

1.5” Deficit pulls (w/100 in chain)

405x2

455+100x2

545+100x2

635+100x2

725+100x1 hook grip

 

Bent Over Rows

495x13

 

Pull-ups

BWx16,14,10,10

Week 8 of 2014 Training

MONDAY

 

3 circuits

Mace Swings 30lbx20

Curls 30lbx12

 

Bench

295x2

365x2

425x2

480x1,2,1

 

Sling Shot

495x4

515x4

 

Weighted Dips

130x12,12,12,12

 

KB Twist Front Raise

18x20,20,20

 

WEDNESDAY

 

Glute Activation Warmup

 

Squats w/bands @40lbs

155+x5

265+ x5

375+ x3

485+ x3

595+ x2

705+ x2

781+ x2,2,2

 

Glute Ham Raise (elevated rear)

Bw x16,16,16

  

THURSDAY

 

Mace Swing x20

 

CIRCUIT (4 times)

BW Dips x40

Leg Extension x20

Leg Curls x30

KB twist front raise x20

 

SATURDAY

 

Glute activation warmup

 

1.5” Deficit pulls (w/100 in chain)

405x2

455+100x2

545+100x2

635+100x2

700+100x1

750+100x0 w/Straps

 

Bent Over Rows

585x3

495x12

 

Pullups

BWx16,12,12,12

Instructional Video's & Training Transparency

To make it easier to find key video's on my YouTube Channel I have broken my video's down into several different playlists.

Instructional Video's

Kabuki Classics



There are a few more including PR's, Meets, and EPC Equipment.

You may also note the recent format of my video's this last year.  The goal has been to improve the content to provide the viewer more information.  I compile the whole week of training in one video and do a voiceover of what I'm doing and why.  Yet still try and keep the video in the 3-5min range to cover the pertinent information.



I believe this to be the most detailed and transparent training log for any powerlifter of my caliber, and I encourage you to subscribe to my channel.

It also looks like for these reasons my YouTube channel is featured in the next issue of Power Magazine.



Walk In the Park - Workout

The Walk in the Park workout was devised a couple years ago that is simple workout(test) that will push you physically and mentally to your limits in 5minutes.  At the time I was prepping for the “Bros vs. Pros” deadlift event.  The target weight for the event was 405lbs for reps but I didn’t want to just do massive amount of deadlifts as my training methods.  So the goal was to put myself in a completely fatigued state where you’re having trouble with both work capacity and firing the glutes to complete a deadlift… prior to deadlift.

 

The method I came up with was dubbed “The Walk in the Park” as a sarcastic phase in reference to how excruciating the workout is.  It looks simple but when setup properly there isn’t much like it.

 

The initial goal was to do the circuit twice, which I have done but I was unable to even come close to the acceptable pace level for second circuit. 

 

There have been several victims through the years which often involves someone lying on the floor incapable of speaking for 15-20min.

 

Here is a recent example below.  A second example is at the bottom of this page.

 

The basic workout is given on the chart below.  It’s a little large so that I can print it for my gym and add names to where people land.

 



Enjoy!!!

Epidemic of Excuses

We are being overrun with an epidemic that has become so prominent it is now just a part of everyday life.  It’s an epidemic of excuses.  I’m not sure where it started but it is being supported by throughout our society.  Overprotective parents shielding their kids from every danger and intervening to remove obstacles from their path.  A watered down competitive landscape reinforces this ego protecting and fostering mentality.  On the field, in the classroom, or any numerous ‘competitive’ drills, everyone is a winner and there are no losers.  You don’t need to win because you have ‘earned it’ for being special, for being you.  Management seminars will teach you that everyone can succeed it’s really just the fault of the leader/company for not providing the tools for success and no responsibility lies with the individual.  It’s the teacher’s fault and the students and parents hold no responsibility for the child’s education or discipline problems.  The list goes on. 

 

Sure a great leader or teacher can bring about amazing things and bring about success in some challenging people.  However this mentality has led to this epidemic of excuses.  I call it an epidemic as it is truly a sickness that allows the rot of one’s self.  One day you will wake up to the real world and realize that the world may be your oyster, but you have not earned a piece of it for just being you.  Not everyone is a winner.  No one is going to pave a path of success for you.  You didn’t earn that promotion because you showed up on time and did what was asked of you. 

 

The world belongs to those who have initiative, drive, and discipline.  If you want to startup that business idea, win that promotion, or get that sporting record you’re going to have to wait a long time till someone paves that yellow brick road for you.  

 

Define whether you are the person that want’s to achieve those things you have listed as your goals, or just the person that ‘says’ they want to achieve those things.  Yes you can get through life just fine if you do the minimum, what is asked of you.  However we are talking about going above and beyond, achieving goals outside not ‘getting fired’.  This is where the excuses become even more evident. 

 

You know what you need to be doing to accomplish your goals.  What you need to do to realize what you ‘say’ you want to achieve.  It may be extra training, stretching, studying, project, or a business plan but you know what it is you need to be doing.  The difference between saying and doing is what you do when the going gets tough, you’re short on time, or you’re simply being weak willed and compromising. 

 

There is lots of unused time during the day, be it your breaks, lunch, television, internet, and facebook.  Be the person that is accomplishing things not someone with excuses that ‘says’ they want to accomplish things.  The difference is the person that has the discipline to follow through on what is needed despite the odds.  The world is your oyster but absolutely nothing is owed to you.  Display your initiative, drive, and discipline and own your destiny.

 

Here is a little story to add some perspective to living without excuses.

 

Tom is a member of EPC who is a Master’s competitor in both Strongman and Powerlifitng.  Both he and his son, who also trains at EPC, have always put a tremendous effort into all their workouts.  Late last year I started to see Tom having to back off in his workouts.  Typically if I see someone not putting in the work I will share my view with them in a quite unapologetic manner, however in this case I could see that something was amiss and I held back.  As time went on Tom still continued to come into the gym, but some days he just couldn’t do much at all.  In fact there were days he was relegated to just sitting there and doing gripper work, but he was still there.  Just from seeing the way Tom has trained and also knowing Tom’s past battle with Colon Cancer I know he is about as tough as they come. 

 

In sitting down with Tom to discuss his training and competition plans I discovered Tom was battling cancer once again and was enduring extensive chemo treatment.  Quoting another EPC member  this is “like, really bad cancer”.  When most people would be lying on the couch at home feeling sorry for themself, Tom is doing what he loves.  He doesn’t just say he wants to do what he wants to do; he does it, and does it with no excuses.    

 

The picture below is of Tom who just took the platfrom this weekend after having lost 30lbs in the weeks leading up to this meet.   The picture on the bottom is Tom’s son who is a tremendous athlete and an unbelievable workhorse… I wonder where he gets that from.

 

Tom is an inspiration, an inspiration for us all to stand up against the epidemic of excuses.

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  1. Chris Duffin on Pec Tear Surgery - Rehabilitation
    3/25/2014
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    3/17/2014
  3. Neal on Proving My Methods - 838x2 Squat - 2014wk10
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  4. Ted on Training 2014 Week 9 - Over Reaching & PR's
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  9. Chris Duffin on Pec Tear Surgery - Rehabilitation
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