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Hit an amazing super set and some awesome squatting on Monday.  But after that had to focus on some stuff with the move of my shop and my house which was quite involved and stressful to pull off in a short period of time.  In this video I talk about how I handled that and adjusted my training to match.  You will see a lot of issues with adherence to plan in regards to the training plan below.Click the image below to see the full details of my training as well as the planning approach we use.https://www.youtube.com/watch?v=ZGZ8i8obSVs...

Feeling pretty solid this week.  The trick now will be to not push it to hard or to fast and move backwards on the progress to date.  But as you can see I'm just about 100% back in action now.  This week was originally planned as a deload week but due to the the lower training while rehabbing it was changed to a transition week.  Loads remained higher the first half of the week then tapered a bit in preparation for the next week.Click the image below to see the full details of my training as well as the planning approach we use.https://youtu.be/RrgDEekptMI...

The quad rehab is coming along quite well and I was able to push things pretty hard this last week.  Not as hard as I would have liked but that would have meant no injury to begin with.  But there is not a better point I could be sitting at right now than where I am at given the recent injury.  Click the image below to see the full details over everything that has gone on in my training this week and to see how we approach the planning process.https://youtu.be/ZPEppndio8Y...

Well this week didn't go as planned starting out with an injury on an already short prep cycle.  But all you can do is go with the new flow and develop a plan of action and execute.  Here I show some of the work thats been done over the course of the week.  Below is also the training log with all details on what was done during the course of the week. https://youtu.be/oxM5TxcVLcg...

Feeling a lot more stable with my squats this last week.  Was also quite happy with all my big lifts for the week given I'm just getting back into hitting all 3 major lifts in the same week again.  I'm squatting twice, benching once, and deadlifting once, with one two accessory back days.  I still have a little bit of an issue with nagging oblique and QL strain on the left side which is likely due to the last training cycle but it is recovering quite well.  Prep time for Arnold Fit Expo is quite short but overall I'm walking around stronger than I have ever been before so I don't think I'll need to be reliant on a huge prep period.  The details of the training plan are below.https://youtu.be/2WgIkyebHd4...

Still keeping it under wraps as to exactly what I want to do in the Animal Cage at the Arnold.  But I am excited for it.  This marks the first week of training for a very short prep period.  It will also delay my 1000lb squat goal but I've got a pretty interesting plan for the year for my goals.  Ready to get moving forward on it.Below is the training plan for the week. ...

Meet prep is going great, as I look back at my last prep compared to now everything has gone way better than expected. The progress not so much in weight added to the bar although that has gone up tremendously but I am more proud of how well my technique has improved. I am a firm believer that you have to build as much technical proficiency in the main lifts before you can even think about finding your actual weakness. If your form is off and you miss a lift you can't accurately say what is weak until your technique is improved. This is also true with meet prep, pick weights where you can be technically sound and move good instead of chasing weights that will force technique to be off. Trust me you won't dial it in before the meet, it needs to be done in training and it needs to be done right. The better your technique the less likely you are to get hurt and the ability to stay healthy is a great way to build from week to week and meet to meet. Here is week 3 training recap:SundayBack and Shoulders[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"]QFzgfqgk65c[/wpdevart_youtube]MondayLow Bar Squats- 660lbs for 2 RepsHigh Bar pause Squats- 465lbs for 4x2Sumo Pulls w/ Chains in Front- 506lbs 8x1 (50lbs in Chains)Ab Wheel- 4x10WednesdayClose Grip BP-  425lbs x4x4Tempo Close Grip BP- 345lbs 4x5JM Press- 5x10Dips- 4x15s/sFace Pulls- 4x12[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"]y2ohS9rx14g[/wpdevart_youtube]FridaySumo Block Deads- 705lbs x3x3RDL's- 315lbs 4x6Belt Squats- 4x8DB RDL's- 3x8s/sBand Abs- 3x12SaturdayDuffalo Bar  BP-  490lbs x1Tempo Duffalo Bar BP- 415lbs- 4x3Incline BP- 345lbs x4x6DB OHP- 75lbs x10, 95lbs x8, 125lbs x2x6DB Incline Flyes-...

New mesocycle has started off with a bang, sitting at 18 weeks and things are feeling good. Yes I plan my meets out this far ahead of time. I actually plan out my base training as soon as a meet is over. This phase I drop down into the 6, 5, and 4 rep range, it is a transition from a strictly hypertrophy phases to a moderate hypertrophy/ strength phase. The biggest mistake athletes make is not having a good transition bet higher reps to lower reps. It takes time for your body to readjust to heavier weights, especially if you go from 8's to 3's, everything will feel heavy and look sloppy. You have to make small progression from phase to phase in order for you to transfer things the way you have in mind. Keep these things in mind when you are planning your phases out. I start back into SSB squats and I brought in the buffalo bar for a pressing day. Conventional pulls will stay the same and continue to rotate through as I will push these weights more and drop reps before I drop it out and start pulling sumo around 10-12 weeks out. I am also keeping in my close grip day, just moving from touch and go to pause reps. Really excited to push through this phase and start getting into really weights. Here is week 9 training recap:SundayBack and ShouldersMondaySSB Squats- 440lbs 4x64" Block Sumo Pulls- 606lbs 4x6Hatfield Squats- 4x8Leg Curls- 4x12s/sAb Wheel- 4x10TuesdayBack and BicepsWednesdayDuffalo Bar BP- 380lbs x4x6Incline BP- 4x6 275lbsHammer Strength OHP- 4x8s/sCable Flyes- 4x12DB Side Raises- 4x12s/sFace Pulls- 4x10Single Arm Single Arm Raises- 4x 12 ea arms/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"]DcVduxFJe7Y[/wpdevart_youtube]FridayConventional Deads- 545lbslbs 5x42" Deficit SLDL- 5x8Belt Marches- 4x50s/sBelt Squats-...

Taking your recovery to the next step will help take your performance to the next level. For more information check out my website tmnutrition.net for more articles, ebooks, and online training/nutrition plans.

Also check out the Kabuki Strength Store for cutting edge equipment that will help push you to edge of human performance. 

The ability to recover fast from workouts is key to continuing to make gains and grow week to week. Recovery is not only how well you recover day to day, but also you ability to withstand more and more on a week to week basis as you up the intensity, frequency, and volume. Some key factors to aid in recovery are:

•Sleep

•Proper Programming

•Nutrition

•Restoration Protocol

•Ergogenic Aids/Supplements

•Managing Stress

Sleep is extremely important in that it helps your body regulate back to normal functions, it helps reset and bring down stress levels aka cortisol, helps with GH release, and adapt to the training stimulus. 8-10 hours is ideal for an athlete along with 15-20 min power naps throughout the day. You want to keep the naps short in duration as a longer nap will stimulate sleep inertia, which is a period after the nap that impairs performance and alertness.

Researcher Cheri Mah of the Stanford Sleep Disorders Clinic and Research Laboratory has studied the effects of sleep and athletic performance. Mah noted that sleep is a “significant factor in achieving peak athletic performance.” Mah continued that many athletes accumulate a large sleep debt by not obtaining their required nightly sleep, which can have a negative effects on cognitive functioning, mood, and reaction time. Not surprisingly though, Mah’s suggested that the “negative effects can be minimized or eliminated by prioritizing sleep in general and, more specifically, obtaining extra sleep aka naps to reduce one’s sleep debt.” This sleep debt can’t be made up with one good night of sleep it takes weeks to turn it back around.

“After sleep deprivation, plasma cortisol levels were higher the next day by 37% and 45% increase and the onset of the quiescent period of cortisol secretion was delayed by at least 1 hour.” As stated in a study by the Journal of Sleep Research & Sleep Medicine, Vol 20. You put your body through so much stress daily that night time is when you need to relax and reset your cortisol.

A few simple things to improve sleep are blackout curtains which you can get at Walmart, removing all electronics from your room, having a bedtime routine routine, staying away from TV or loud action packed things that will elevate your heart rate, read a book that doesn’t get your mind racing, and a little meditation which is invaluable in and of itself.

Elite fts article 1

Wrapping up week 7 of training and it was brutal which was the plan. From past experiences I know how far i can push things before I need a deload, unfortunately it has taking me a few injuries to figure it out. They were more like a forced deload but when I look back at my training logs I can see the trend of how many weeks before the injury occurred. I typically deload every 5-7 weeks, if all goes well and i plan things out right and take my recovery more seriously I can push 7 weeks which is what i was able to do this time. Sometimes I pick to heavy of weights and need to deload sooner, so its all based on how I feel. There are always a few ways to tell when you need to take a deloadFeeling unmotivated to hit the gym Feeling beat up or moving slow Feeling under the weather Feeling lethargic and muscles feeling heavyIf you start to feel any of these symptoms it is definitely time to deload and if you keep a detailed training log you can better predict these times so that your training plan doesn't get interrupted. This is my last week of this hypertrophy mes0 cycle and I am pretty happy with how things went with both the weights and volume and with how my weight has climbed. As of this morning I am sitting at 252lbs upon waking so I have about 8 more pounds to go that I will be putting on during this next meso cycle.Here is week 7 training recap:MondayDuffalo Bar Squats- 550lbs x6 and x3, 510lbs x4x22" Block Sumo Pulls- 4x5Leg Press- 4x8s/sAb Wheel- 4x10[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"...