04 Dec Lab Rat – Offseason Weeks 6-8

I’m currently in an offseason training cycle after competing at RPS Redemption in Ft. Myers May 30th.  I ended up lifting in the 275’s vs. the planned 242.  I achieved a 1610lb total via 580 squat, 440 bench and 590 deadlift.  Best numbers at 242 were 550, 425, 575 for 1550.  I don’t have a meet on the horizon yet but there are several goals in mind.

I’ve been slacking on my log however training hasn’t stopped.  Since the last log entry I’ve completed weeks 6 – 8.  I won’t bore you with all the numbers but all lifts from week 2 were beat in week 6 with ease.   Week 7 marked the end of using a box, blocks and boards on the primary movements.  The deload week 8 was used as a transition period to performing the lifts at a full range of motion.

Week 7 Squat / Deadlifts – 11/21

Warmup – Couple rounds of McGill Big 3, KB swings, empty bar (cambered bar) for a few sets

• 2 x 5 w/ 155
• 2 x 5 w/ 245
• 335 x 3
• 385 x 3
• 425 x 3

Deadlifts – 2inch block

• 225 x 3
• 315 x 3
• 405 x 3
• 475 x 3
• 515 x 3

Week 7 Bench – 11/23

The typical warm up was followed by triples off two board starting at 275 ending at 385

• 3 x 5 w/ 135
• 225 x 5 (added 2 board)
• 275 x 3
• 315 x 3
• 365 x 3
• 385 x 3

Close grip bench with shoulder saver – 4 x 8 w/ 275

Band fly – 100 reps

Band press down – 100 reps

Week 7 Squat / Deadlift Accessory Work – 11/25

I’ve cut a lot of the lower body accessory work out for now since I’ve been bumping up the cardio some (walking / stair climber).  Once I get conditioned I’ll slowly add in lower body movements such as piston squats and GHR.

McGill Big 3

McGill Chins (alternating grip) – 30 reps

Barbell Rows – 4 x 8 w/ 225

Barbell Shrugs – 4 x 10 w/ 315

Banded leg extension – 4 x 15

 

Week 8 Squat / Deadlifts – 11/28

Week 8 was a much needed deload week.  The first 3 weeks followed by a deload were much easier on the body compared to the second 3 week block.  There are a couple factors that also need to be considered (a 4th day was added as a fluff n’ buff / shoulder day and I squatted with a straight bar).  I ended up getting a pair of heeled Adidas shoes from the GF and took this opportunity to give them a shot.  No, I don’t have an opinion on them yet as it was the first time really using them, they feel stable and the color scheme is dead on though!

Warmup – Couple rounds of McGill Big 3, KB swings, empty bar for a few sets

• 3 x 5 w/ 150
• 2 x 4 w/ 260
• 330 for 5 singles

Deadlifts

• 225 x 3
• 315 for 5 singles

Offseason week 8 deload, 350 & 315 #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #offseason #training #gymlife #crossfit #wod #bodybuilding #doyouevenlift #quads #adidas #muscle

A post shared by Jason Kowalewski (@jasonkowalewski) on Nov 28, 2015 at 9:47am PST

Week 8 Bench – 11/30

My shoulders and elbows weren’t very happy for some reason, something to keep an eye on.

• 4 x 5 w/ 135
• 2 x 3 w/ 225
• 275 for 5 singles

Close grip bench with shoulder saver – 3 x 8 w/ 225

Week 8 Squat / Deadlift Accessory Work – 12/2

McGill Big 3

McGill Chins (alternating grip) – 20 reps

D/B rows – 4 x 8

D/B shrugs – 4 x 10