Flew back from the Arnold on Monday. Still fighting the cold that has been kicking my ass and the long days at the Arnold and long nights afterwards of training or hanging with friends killed me. Tuesday rolled around to early…. but damn it I need to train. Also my weight ballooned up much faster than I expected after the shoot with eating a ton and not training much.

Despite the lack of impressive weights moved it felt good to train consistently for the week again. I know I put my body through hell in the last few weeks so i have no issues with how I performed for the week. Also got 10 of my 11 planned session while still sick and a short week!

TUESDAY - SESSION 1
Pulls off 3” blocks
700x6,6

Barbell snatch
135x1,1,1,1 per side

Machine rows
Stack x25,25,25,25

Pull-ups
4x12

TUESDAY - SESSION 2
Arnold press w/fat Bells
53x16,16,16

Rolling Tricep extension
130x16,16,16,16

Curls 4x16

WEDNESDAY - SESSION 1
Pause squat
425x5,5 w/5 count in hole

Belt squat - hack squat
3x12
superset w/leg ext
4x20

Band DB GM
150+band x12,10,8

Marches 3x100

WEDNESDAY - SESSION 2
Side delt raise 4x12
Curls 4x20
Shoulderok swings 3x15/side

THURSDAY - SESSION 1
Turkish Getup mixed with ArmBars & C-Spine Stabilization drills (www.kabuki.ms for details)
53 X 5/side

Thruster overhead press
100+band x20,20,20,20

Cable press
65x20,20,20,20

Overhead press w/fatbells
70x16,16,16

THURSDAY - SESSION 2
Tricep press downs 4x20
Curls 4x16
Arm bars 4x20

FRIDAY - SESSION 1
Rack pulls Conv off 18”
835x3

Barbell snatch
135x1,1,1,1,1 per side

Machine rows
Stack x28,28,28,28

Rear felt flys 4x12

FRIDAY - SESSION 2
Side delt raise 4x12
Curls 4x20

SATURDAY - SESSION 1
Turkish Getup mixed with ArmBars & C-Spine Stabilization drills (www.kabuki.ms for details)
53 X 5/side

Thruster overhead press
100+band x20,20,20,20

Cable press
65x20,20,20,20

Overhead press w/fatbells
70x16,16,16

SATURDAY - SESSION 2 (all done in one 4 hour session)
Tricep press downs 4x20
Curls 4x16
Arm bars 4x20

SUNDAY
still had one session left to get in due to late start on the week but was traveling monday and the cold started hitting me quite hard again. So I spent the day in full rest/recovery mode not doing much of anything.

Here is some of the training. Will be back on track with the full compiled video log next week. but some instagram excerpts for this week.

Tuesday was deadlift day... Why not make Wednesday deadlift accessory day? On my way to #GrandGoals. These are great for glute and ham development and on the strength development exercises on www.kabuki.ms you do want to be careful with how these are done which is why we detail the very specific cues on the website. To ensure we don't apply shear loads to c-spine or allow lumber to go into flexion and hold position with proper bracing strategies. In addition to strength development they really force you to learn the "wedge" concept we cover in multiple videos. ======================================= MOVE BETTER, TRAIN SMARTER, GET STRONGER with our game changing and innovative web portal using evidence based principals! WWW.KABUKI.MS ======================================= Check out our line of equipment and methods to improve your lifting and your life!!! WWW.KABUKISTRENGTH.COM and Follow: @kabukistrengthlab =================================== #KabukiStrength #ChrisDuffin #MoveBetter #Powerlifting #MadScientist #ShouldeRok #Duffalo #SquatBar #AntiFragile #BarbellClub #slingshot @usplabs #elitefts @elitefts #KabukiMovementSystems #KMS #slingshot @marksmellybell #shoulderhealth #shoulder #gymrat #powerbuilding #strength #strengthtraining #inspiration #squat #bench #deadlift #Victory @wolfbrigadegym #wolfbrigadegym #rehab #evidencebased ===================================

A video posted by Chris Duffin (@mad_scientist_duffin) on