14 Jun Jason Kowalewski – Getting into the Swing of Things Week 1
I recently competed at the RPS Central Florida PHG Throwdown May 26th in Orlando, FL. Ultimately, I fell short of reaching my goal to best my previous total of 1653.4 lbs (squat – 633.8 lbs, bench 435.4 x lbs. deadlift – 584.2 lbs) in the 242lb weight class. I’ll be following the 10/20/Life Off-Season combo chart to address weak points before stepping back on the platform in the fall, location to be determined.
This was my first week following a structured training program. The week following the meet was used as a physical and mental reset. After analysis of the videos I’ve determined what main movements and accessory work is needed to address weak points. Since September I’ve had one un-broken really productive off-season, lookign forward to having another.
Squat / Deadlift – Saturday June 9, 2018
Knee rehab / prehab will stay in place for the forseeable future, I don’t think any of the moments will reduce my ability to perform, if anything they will do nothing but help. At this point I havne’t had any pain since the inital flair so I’m thinking this can be considered prehab now which includes seated leg curls, Peterson Squats and banded TKE’s. After completion of these movements I setup a high box and grabbed the camber bar. Based on training videos and meet videos it’s evident my squat slows during the transition period. A high box (just below where I’m slowing) will be used to help build this segment. The weight is light and the camber bar will save my elbows, enough said about that.
Squat (camber bar)
- 2 x 6 w/ 155
- 2 x 6 w/ 205
- 3 x 6 w/ 245
- 3 x 6 w/ 295
Stiff Leg Deadlift (2inch block)
- 2 x 6 w/ 225
- 4 x 6 w/ 315
Belt Squat – 4 x 12
Stir the Pot
As this is the start of a long off-season I didn’t see a need to really push the numbers at all. This week was used to put some structure back to my training and get some blood flow.
Bench – Monday June 11, 2018
This training session was approached the same way Saturday’s was, easing into things getting some structure and blood flow. I intended to use boards as my main movement but Clint suggested joining him for some floor presses to change things up.
- 2 x 6 w/ 135
- 4 x 6 w/ 225
Close Grip Bench (3board) – 3 x 8 w/ 235
Incline DB – 4 x 12
DB Skull Crusher – 4 x 12
Bench Dip – 4 x 25
Band Fly – 100
Leg / Back Accessory – Wednesday June 13, 2018
Prehab Work (leg curl, Peterson squats, banded TKE’s)
Single Leg Deadlift – 4 x 12
Bulgarian Split Squat – 4 x 12
DB Row – 4 x 12
Wide grip pull down – 4 x 12
Narrow grip pull down – 4 x 12
Hammer Curl – 4 x 15
Band Tri Extension – 4 x 15
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