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Week 4 went great, this is the hard week of my program, every 3rd week of the program I push to top sets and than get my volume with backdown sets. Top lifts this week was SSB Squats 510lbs for 8, Close Grip Bench 365lbs for 8, 2" Deficit Deadlifts 585lbs for 4, and Incline Bench Press 365lbs for 4. Everything is feeling great and I am very happy with my squats and pulls, my press lags a bit with volume work reps 1-3 feel great than I fatigue pretty fast. Reps and volume is something that takes time to adjust back to so i am not worried, just putting in the work I know it will take to get better. This week also ended my mini cut, I was going to push it further than 235lbs but my mind just wasn't in it and I didn't get into weights to be small haha, so I am pushing up to 260lbs so I can get that 2000lbs total I want at 242lbs. It doesn't take long to look around the powerlifting landscape to know the top guys are sitting 10-20lbs above their actual weight class.Here is a recap of this weeks training:MondaySSB Squats- Worked up to 510lbs for 8 at RPE 9Sumo Pulls- 4x6- 545lbsBelt Squats- 4x12Leg Press- 4x8s/sAb Wheel- 4x10WednesdayCG BP- 5x8- at 365lbsSwiss Bar BP- 4x AMRAP with 225lbsJM Press- 5x10-12Dips- 4x12-15s/sLat Pulldowns- 4x12Cable Pushdowns- 4x12s/sIncline DB Curls- 4x10s/sBanded Abs- 4x15[wpdevart_youtube width="640" height="385" autoplay="0" theme="dark" loop_video="0" enable_fullscreen="1" show_related="1" show_popup="0" thumb_popup_width="213" thumb_popup_height="128" show_title="1" show_youtube_icon="1" show_annotations="1" show_progress_bar_color="red" autohide_parameters="1" set_initial_volume="false" initial_volume="100" disable_keyboard="0"]frgjTiEuDaw[/wpdevart_youtube]Friday2" Deficit Deads- Worked up to 585lbs for 4 RPE 8Tempo Squats Duffalo Bar- 4x3- 472lbs2" Deficit SLDL- 4x8Hammer Strength Lat Pulldowns- 4x10-12Hammer Strength Rows- 3x12Leg Curls- 3x15s/sLeg Extensions- 3x12SaturdayIncline BP-  Worked up to 365lbs for 4DB Seated OHP- 5x8- Top Set 125lbsDb Side Raises- 4x10s/sCable Rear...

Week 3 is in the books and everything is feeling good, started an ice bath protocol for 20 minutes 1x every other week to speed up recovery and i am in the process of trying to find a good ART guy to go see once per month. I need to stay on top of my recovery during this time because the volume is being pushed high and I want to take training to 6-7 week phases before deloading. As for diet and dropping to the 220lbs weight class, its not exactly going as planned. Not that I am not staying on track with the food my body is just absorbing it during this hypertrophy phase and I am growing. Like I've said before i am not going to force a weight class, i want to be as strong as humanly possible and I will not let a weight class dictate my total. So I will keep riding out this mini diet for a few more weeks and see what happens. At the end of this time i will either keep pushing to try and get to 230lbs or I will push the scale up to 250-255lbs. I am waking up at 237-240lbs depending on the day. [wpdevart_youtube width="640" height="385" autoplay="0" theme="dark" loop_video="0" enable_fullscreen="1" show_related="1" show_popup="0" thumb_popup_width="213" thumb_popup_height="128" show_title="1" show_youtube_icon="1" show_annotations="1" show_progress_bar_color="red" autohide_parameters="1" set_initial_volume="false" initial_volume="100" disable_keyboard="0"]-yBvAFvMfUM[/wpdevart_youtube]Here is a recap of this weeks training:MondaySSB Squats- 4x8- Up 20lbs from week 2 and moved fasterSumo Pulls- 4x6- Up 44lbs from week 2Belt Squats- 4x10Leg Extension and Curls- 3x12Ab Wheel- 3x10 [wpdevart_youtube width="640" height="385" autoplay="0" theme="dark" loop_video="0" enable_fullscreen="1" show_related="1" show_popup="0" thumb_popup_width="213" thumb_popup_height="128" show_title="1" show_youtube_icon="1" show_annotations="1" show_progress_bar_color="red" autohide_parameters="1" set_initial_volume="false" initial_volume="100" disable_keyboard="0"]pKgKQSHXurE[/wpdevart_youtube]WednesdayCG BP- 5x7-8- Added 20lbs from week 2Swiss Bar BP- 3x AMRAP with 225lbsJM Press- 5x10-12Dips- 4x12-15s/sLat Pulldowns- 4x12DB Tate Presses- 4x12s/sPreacher Curls- 4x20s/sBanded Abs- 4x15 Friday2" Block...

I learned two things this week during training.I am really out of shape Getting back on track after a weekend getaway can be tougher than it sounds.During my first set of SSB squats I hit a good speed on the velocity device for the 1st 3 reps and the last 5 dropped off fast. This was a clear sign of the condition I am in and it didn't get any better the rest of the day but by the end of the week I was feeling really good. The 1st week or two is always rough when you are trying to pick up the pace and push the cardio, but it only takes 2 weeks of pain before you can see the end of the light at tunnel and by the 3rd week you are feeling good. During the LA trip I treated like a mini vacation and ate a bunch of food. I thought it would be easy getting back on track when I got home. I did get right back on track but it was a struggle all week with cravings. It was way tougher than I had imagined but my goals are more important than cravings so I just stayed focus on my goals, put my down, and kept on hammering.Here is a recap of this weeks training:MondaySSB Squats- 4x8Sumo Pulls- 4x6Belt Squats- 4x12Leg Extension and Curls- 3x12Ab Wheel- 3x10WednesdayCG BP- 5x7-8JM Press- 5x10-12Dips- 4x12-15s/sDB Curls- 4x12DB Tri Ext- 4x12s/sPreacher Curls- 4x20s/sBanded Abs- 4x15[wpdevart_youtube width="640" height="385" autoplay="0" theme="dark" loop_video="0" enable_fullscreen="1" show_related="1" show_popup="0" thumb_popup_width="213" thumb_popup_height="128" show_title="1" show_youtube_icon="1" show_annotations="1" show_progress_bar_color="red" autohide_parameters="1" set_initial_volume="false" initial_volume="100" disable_keyboard="0"]iBCsLmRAAyM[/wpdevart_youtube]FridayConventional Deads- 4x6-8Tempo Squats Duffalo Bar- 4x3Leg Press- 4x12s/sIncline DB Rows- 4x10-12Banded DB Deadlifts- 3x10s/sHammer Strength Rows- 3x12SaturdayIncline BP- 5x8Behind the Neck Press- 5x10Machine OHP- 4x10s/sDB Rear Delts- 4x12Cable Flyes- 4x15s/sDB Side Raises- 4x12 [wpdevart_youtube width="640" height="385"...

Solid week of training this week with lots of PR's. In addition to what was listed in the title I also hit a 350x20 Reverse grip bench after the 225 rep out.Here is my training log from this las week. You can see the plan, any deviation from the plan, velocity numbers driving the load for auto regulation purposes, and my subjective workout feedback. Learn more about our training methods here.All the weights used are listed in the document below as well.https://www.youtube.com/watch?v=Tr_6uQV3FqE...

In this piece Kelly Starrett and Chris Duffin are clearly fired up and addressing topics in a rapid-fire fashion. Starrett and Duffin quickly hit on and address numerous topics on movement mechanicsMuch of the focus of the discussion surrounds the future of role of the responsibility of the strength coach. Duffin and Starrett challenge the status quo of the current role and when clinical intervention is brought in. Both articulate that these roles need to change, but this also involves people on both ends of this spectrum needing to “up their game”. Clearly defining what those roles are and then educating to those expectations will reduce injury rates and improve performance of athletes.Kelly and Chris also clarify the expectations on what athletes are doing for prep work. While both provide significant education online via the MWOD and KABUKI.MS platforms they find some people take this prep work to far. Standards for length of time and what is done are covered.They also discuss how complementary both of these products (MWOD & KABUKI.MS) are to cover the athlete’s needs for learning proper movement patterns, mobilizing, and performing the correct preparatory movement patterning.Additionally KABUKI.MS is offering a 50% off initiation for the first 100 people who sign up from this video with code: MWODhttps://www.youtube.com/watch?v=_8zpvGEqPS4...

In this video Chris Duffin and Kelly Starrett discuss the application of the Boom Stick as well as provide a tutorial on its use.  They show how this tool can be used on a partner in a safe manner to release excessive tension to improve recovery, mobility, and reduce potential injuries.While only one spot was hit with the tool on Kelly for a very short demonstration period he achieved a result from its use. They also review the purpose behind the tools specific knurling that is used for shearing the fascia in a very effective manner.  Needless to say Kelly is a huge fan of the Boom Stick in his facility along with the Geisha Roller....

Assessment and Correction Strategies for Hip Shift and Pelvic Tilt in Squat and Deadlift with Chris Duffin and Brad CoxKabuki Strength's Chris Duffin and Acumobity's Brad Cox team up for a video series on re-patterning, correctives, and cueing for strength training.  Much of the greater depth of content will be housed on Kabuki.MS in the indexable and searchable video library.  However an entire public series of video's will be available as well where Brad and Chris meld their innovative style of assessment and corrective strategies together as they apply to strength athletes.The first in the series is dealing with addressing both hip shift and pelvic tilt when we see them in squatting and deadlifting patterns.  This video goes far beyond what other videos' on this subject provide.  They dive into how to assess and understand the root of the issue then develop the specific strategy based on the outcomes of your assessment.  In this video they walk through 5 different assessments and multiple strategies for dealing with it.Products used in the video include Kabuki Strength's Boom Stick and Acumobility Products.  More in depth videos will be published on Kabuki.MS.  Also keep an eye out for more collaborative efforts between Kabuki Strength and Acumobility.You can video the video above!...

The Mad Scientist of Powerlifting himself, Chris Duffin returns for episode 148 of the PowerCast. Chris has made some dramatic changes to the course of his life since we last saw him. You’re going to want to hear what he has to say about how he made the decision to walk away from a high paying job to develop products and content to help athletes move better and find their true potential. If you think about it, finding his true potential is what drove Chris to make these changes in the first place.Be sure to check out the whole episode, because Chris makes a very special offer for PowerCast listeners.Production note: This is our first shot at the new, multi-cam PowerCast. One camera is slightly potatoed, but we'll get it next time.https://youtu.be/wA3dJLJ-hN4Here is another video from the same couple days at SuperTraining Gym as well.https://www.youtube.com/watch?v=273qOKd-lLw&feature=youtu.be...

Both powerlifting and strongman often offer 18-24hr weigh-ins prior to the start of the meet. This creates an opportunity for you to plan and manage your weight class with some different objectives that can’t be realized than when faced with a 2hr weigh-in. You may wonder why would one put off cutting weight to the last minute, instead of having the discipline to slowly diet down to the desired weight class. The answer is simple: performance. Properly managing your weight ABOVE your weight class can actually improve your performance on meet day. In this short piece I’ll detail the approach I take with lifters I coach.In the slowly-dieting-down-to-a weight-class approach there are some negatives that come into play. Let’s take an athlete that’s 10-12lbs over their weight class. At two months out from competition this lifter will begin diet restrictions and slowly get down to their weight class for the meet. Unfortunately this will leave you training at a weight higher than you will be on meet day for majority of your training cycle. Of particular importance is the last 1-4 weeks when you’re finally getting close to your weight class, which also intersects with the timing for deloading and handling submaximal weights. These two factors combined give you a false sense of strength and don’t allow you to learn the impact of leverage changes due to the weight loss.   During the heavy training completed at one month out from competition you’re still quite a bit heavier than you will be on meet day. Additionally, as you actually get close to target weight in the last few weeks, you’re not handling heavy lifts anymore and don’t learn the balance and leverage changes at your meet day bodyweight. This approach may lead to underperforming or setting expectations too high.Another important aspect...

Well training was pretty damn minimal this week. With all the travel, work, and filming I was struggling to get some good training in.  Lack of sleep really hits me hard and I was struggling with this all week on top of that and after the first couple days realized I essentially wasn't going to get much to any training in.  What you see in the following video is pretty much it.  I had some big lifts but not many of them.On the bright side you will be seeing a ton of new content over the next month!Deadlift Tutorial Video @ SupertrainingBench tutorial Video @ SupertrainingKelly Starrett Interviews about the future of strength coach and clinical practice and where these areas collideAnd tons of new content for WWW.Kabuk.MS Lifts this week855x6 Deadlift on Wagon Wheels225x58 Reverse Grip Bench followed by340x20 Reverse Grip Bench625x2 no Hands front squathttps://www.youtube.com/watch?v=HsGvYOUdGMo...