Jwood's K-otic log

[jwood]

Monday Contest Preparation
This will be my last heavy week and then next week I will pretty much take it easy for competition.

Bench Press w/ pause
225x3
245x1
275x1
295x1
305x1 PR crushed this, went up very easy.
This will be my opener.
225x2x5 all reps had a pause

Pull ups
1x10
2 ladders x 1-5

Dumbbell Tricep extension w/ 5 second negative
30x3x6

Seated Row
90 each side x 3 x 10

Great workout today feeling really strong!

I have had a couple days off due to a busy week and needed a little extra rest, but I felt extremely strong today. K-otic gave me an awesome boost.

K-otic Ratings
1-Strength/Rep Increase- 9 Bench felt very strong, crushed my opener
2-Size/Weight Gains N/A
3-Sustained Workout Energy- 9 good energy today
4-Pumps- 9 good pump on pullups, and pump in triceps
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. I felt very strong, good energy but never jittery.

[Eric Broser]

Looks like all is awesome in here!

[jwood]

Tuesday DE Lower Body

Speed Squats plus 2 heavy sets of chains each side
WU x 135x2x5
225x5 sets x 2 reps
275x 3 sets x 2 reps
225x 2 sets x 2 reps
This was awesome, chains add a ton of weight at the top, I can not even estimate it.

Deadlifts plus 2 heavy sets of chains each side
225x2 singles
275x2 singles
325x2 singles

Back Extensions
BW plus 35 x 3 x 10

Decline Sit ups
BW plus 35 x 3 x 10

Hanging Leg Raises
3 x 8

Great workout today, the weather is nasty and I do not feel like going to work.

K-otic Ratings
1-Strength/Rep Increase- 9 Squats felt great!!
2-Size/Weight Gains N/A
3-Sustained Workout Energy- 9 good energy today
4-Pumps- 8 decent pump but low reps today
5-Side Effects- 10 none today
6-Overall assessment- 9, took a full serving and the results were great. Awesome sustained energy throughout the workout. I felt very strong, good energy today.

Looks like I misjudged how much k-otic I have left, I have at least another 5-6 workouts left, so I will wait until this weekend to do a final review.

[Eric Broser]

Originally Posted by jwood

K-otic Ratings
1-Strength/Rep Increase- 9 Squats felt great!!
2-Size/Weight Gains N/A
3-Sustained Workout Energy- 9 good energy today
4-Pumps- 8 decent pump but low reps today
5-Side Effects- 10 none today
6-Overall assessment- 9, took a full serving and the results were great. Awesome sustained energy throughout the workout. I felt very strong, good energy today.

Looks like I misjudged how much k-otic I have left, I have at least another 5-6 workouts left, so I will wait until this weekend to do a final review.

Can't wait to read it!

[jwood]

Wednesday Random Day

Standing OHP
135x2x5
185x1

Bradford Press
135x2x5 -this kills the shoulders

Hang Cleans off pins
135x5
185x3x3
This really helped to loosen up my entire body, set the pins high to focus on keeping the weights light and speed up.

Lateral Raises
20x10
30s x 2 x 8

Hammer Curls
50x3x8

Dips
3x15

Easy workout just to get a good pump and loosen everything up.

Only took about a quarter scoop so I am not going to rate k-otic today. But it gave me a slight boost to get moving this morning and gave me a decent pump in my workout.

[jwood]

Friday Random but great workout!!

Speed Squats off safety pins starting at bottom position
Plus Strong Bands
135x2x3
225x3 sets x 2 reps
275x 2 x 2
295x1x2
315x1x2
275x1x2
225x1x2
These felt great, good band tension and worked on exploding out of the hole. Started out at pretty close to parallel.

Speed Bench from bottom position
135x3x3 plus 2 sets of heavy chain
135x2x3 plus pro short monster mini bands
185x3x3 plus pro short monster mini bands

Pull ups
2x10
1x8
Great pump on these, short rest

I started to use chains on bench and they just did not feel right so I will try them again after my contest some time. So I switched to bands and got decent work done, not sure my plan for next week, meet is next saturday so I will get a plan together this weekend.

K-otic Ratings
1-Strength/Rep Increase- 9 felt strong today
2-Size/Weight Gains N/A
3-Sustained Workout Energy- 9 good energy today
4-Pumps- 9 great pump on pullups
5-Side Effects- 10 none today
6-Overall assessment- 9, took a full serving and the results were great. Awesome sustained energy, my stomach felt a little off but I was able to push right through that.

Final review tomorrow or Sunday.

[Bodybygamma]

Looking good Jwood.I suggest w.e you do from this point on it be no more then 70% even if its just light assistance work. I took a look at the roster I believe their are 2-3 more juniors in the 220 class so you should have some friendly competition but I am confident you will reign supreme.

There are 72 lifters total registered so far, 50 of which compete full power and 25 or so which are raw. Looks like it will be at least a 10hour day. We will have plenty of time to meet greet and have a little MAB, K-Otic photo op lol.

[Bodybygamma]

Originally Posted by Bodybygamma

Looking good Jwood.I suggest w.e you do from this point on it be no more then 70% even if its just light assistance work. I took a look at the roster I believe their are 2-3 more juniors in the 220 class so you should have some friendly competition but I am confident you will reign supreme.

There are 72 lifters total registered so far, 50 of which compete full power and 25 or so which are raw. Looks like it will be at least a 10hour day. We will have plenty of time to meet greet and have a little MAB, K-Otic photo op lol.

Read your other log Bench press you can work up to an opener, it won't effect you at all.

[jwood]

thanks bbg, great advice and from here on out it will be very light stuff and then a few days off just to rest up, I am looking forward to this, even though it is going to be a very long day!

[jwood]

Another awesome workout!!

Deadlifts w/ chains
135x3, 1 w/ 2 heavy chains each side
225x 2 singles w/ 2 chains
315x 2 singles w/ 2 chains
365x 2 singles w/ 2 chains PR!
This is the most I have ever done with chains on the bar awesome!

Suitcase Deadlifts
135x3x5 each side
I am becoming a huge fan of these I can feel them working everything and just crushing my abs

Hanging Leg Raises
3x10

Lat Pulldown
150x10
200x2x6

Great quick workout felt awesome and very strong.

K-otic Ratings
1-Strength/Rep Increase- 9 felt strong today
2-Size/Weight Gains N/A
3-Sustained Workout Energy- 9 good energy today
4-Pumps- 7 reps were too low for a pump
5-Side Effects- 10 none today
6-Overall assessment- 9, took only about a half serving and it was good. Saving about a scoop for next week's competition.