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Old 01-07-2011, 05:45 PM   #71
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Awesome DL pr J. Great benching too! How do you do your DB rows? Do you put the weight back on the floor after every rep? Or keep the weight up?
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Old 01-08-2011, 12:57 AM   #72
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Awesome DL pr J. Great benching too! How do you do your DB rows? Do you put the weight back on the floor after every rep? Or keep the weight up?
I keep the weight up, I have tried putting it on the floor each time but I find that I just use my legs and back to get it off the floor.

Thanks SO!
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Old 01-08-2011, 02:06 PM   #73
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Saturday
I was really sore today so I did not really feel like doing the 10x3 of bench that I was supposed to do. I knew I would fail, so I cut the volume and did some other stuff

Paused Bench
225x1
275x1
295x1 tied PR, and my triceps were sore as hell
275x1, 1

Speed Bench Press from bottom
W/ monster mini pro short bands
135x2x3
185x2x3
225x3
225xsingle
135x2x3
Worked on exploding from the bottom and grinding out the whole rep. Monday I am going to finish my bench cycle with 10x3 of 290 and then focus on just paused benching singles for the competition.

Incline Curl Machine
150x3x10

Cable Lateral Raise
30x3x10

Hammer curls
35s x 2 x 10

Pretty easy workout today, I think all of my speed stuff will now be done from the bottom, I really like it. Much harder to cheat. Time to get ready for competition!

I only took about a quarter scoop of K-otic today. I knew it was going to be kinda a nothing day because of the soreness I have right now. I need to do some serious recovery this weekend and next week, so I feel strong going into my competition.

I am not posting any ratings because I did not take enough to make much of a difference, but it did give me a slight energy boost.
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Old 01-08-2011, 07:46 PM   #74
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J we all get a day like this no matter what sups we take. Some things just can't be supped away.
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Old 01-10-2011, 11:25 AM   #75
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Monday Bench Cycle

Bench Press
290x5x3
290x5 singles
My form was getting ugly so I dropped to singles and did the first 3 with a pause and the last 2 touch and go. Bench is feeling pretty strong. Going to do a speed day thursday and go from there on bench.

Pull Up ladders
Ladder 1- 1 to 5 reps
Ladder 2 and 3 - 2,4,6 start over

Reverse Grip Grip Bench off pins
135x5
185x3
205x3x3
I felt really strong on these, and focused on exploding out of the bottom position.

Machine Rows
3 sets of light weight and high reps, not sure of either really.

Great workout to start the week, I think once I allow my chest and triceps to recover my bench is going to feel strong. Feeling great going into competition.

K-otic Ratings
1-Strength/Rep Increase- 8 Bench felt pretty good, and pull ups felt strong
2-Size/Weight Gains N/A
3-Sustained Workout Energy- 9 good energy today
4-Pumps- 9 good pump on pullups
5-Side Effects- 10 none today
6-Overall assessment- 9, took almost a full serving and still got good results

I am starting to run low on my container of k-otic. I will probably not use full scoops this week since it is mostly a deload and then I will save some for competition. Final review will probably be done this weekend sometime.
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Old 01-10-2011, 08:42 PM   #76
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Looking forward to final ratings/review!
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Old 01-11-2011, 10:44 AM   #77
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Tuesday Cycle 3, Week 4 Deload!

Squat
315x5
345x5
375x5
Pretty easy sets here, worked on full body tightness with no belt. Worked on pulling myself into the hole and keeping pressure in my abdominals.

Dumbbell Swings
55x8
70x5
80x3x5
Used these in place of cable pull throughs pretty much the same movement except these have more explosive hip drive, I think.

Hanging Leg Raises
3x8

Janda Situps
3x5 w/ mini band assistance

This was a true deload day, very short workout and now I am going to do some recovery work

I only used about half a serving of k-otic today. It gave me the slight boost I needed to get in the gym and do what I had to do. Good stuff, helped me get the job done.
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Old 01-11-2011, 11:01 AM   #78
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Morning w/o's are great I love them. Only draw back is if you don't get there it is so easy to find a reason to skip the day if your in a draged feeling day.

Great work j.
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Old 01-11-2011, 11:08 AM   #79
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Quote:
Originally Posted by Rich Knapp View Post
Morning w/o's are great I love them. Only draw back is if you don't get there it is so easy to find a reason to skip the day if your in a draged feeling day.

Great work j.
I am with you rich, I love jumping out of bed and heading straight to the gym. I think that is the only good thing about a 3-1130 shift, the rest sucks.

By the end of the week it is very easy to take the day off and just sleep in.
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Old 01-13-2011, 11:06 AM   #80
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Thursday Speed Bench Awesomeness!

Speed Bench from bottom position
Plus pro short monster mini bands
135x3x3
185x3x3
205x2x3
Single with 225

Military Press deload
135x3x5
Bradford press 95x1x5

Pull up Ladder
Ladder 1 and 2 x 2,4,6
Ladder 3 x 1-5
These felt great today

Lying Dumbbell Tricep Extension
5 count down then explode up
25s x 3 x 6

Row Machine
150x3 x 10

Awesome workout today, the intensity was very high but kept it pretty quick.


K-otic Ratings
1-Strength/Rep Increase- 8 Bench felt explosive out of the bottom
2-Size/Weight Gains N/A
3-Sustained Workout Energy- 9 good energy today
4-Pumps- 9 good pump on pullups
5-Side Effects- 10 none today
6-Overall assessment- 9, took almost a full serving and the results were great. Awesome sustained energy throughout the workout. My rest periods were shorter because I just felt ready to go.
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