20 Jan Lat Rat – A Little Bit of This and a Little Bit of That – Week 1
I recently completed a second round of 10/20/Life PowerBuilding. After a PR performance at Redemption III in Ft. Myers, FL (May 2016) I decided it was time to get healthier and change the pace for a little. May 28th I tipped the scale around 282lbs, I’ve now stabilized at 260 with a low of 250.
Several members of Team Samson are prepping for the Arnold and the desire to step onto the platform has returned. Having a goal to train for has always helped keep me on track and motivated so I’ve decided to pencil in Redemption IV in May. My health, athletic ability and weight isn’t quite where I’d like it so I’ll be combining a standard off season template with the PowerBuilding template. My goal is to condition my body for the heavier weight while stripping off another 10lbs. Yes, getting stronger while losing weight.
Leg/Back Power Day – Saturday 1/14/17
My warmup hasn’t changed – McGill Big 3 and an empty bar for a few sets.
Squats
- 2 x 5 w/ 145
- 2 x 5 w/ 235
- 2 x 5 w/ 325
- 375 x 5
Deadlift
- 245 x 5
- 2 x 5 w/ 335
- 2 x 5 w/425
Split Squats – 3 x 10
Bench / Chest Power – Monday 10/16/17
Bench
- 2 x 5 w/ 135
- 2 x 5 w/ 225
- 2 x 5 w/ 275
- 305 x 5
Close grip bench with shoulder saver – 2 x 8 w/ 225, 2 x 8 w/ 275
Incline DB – 12, 10, 8, 8
Band fly – 60
Jason Kowalewski
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