29 Jun Jason Kowalewski – Getting into the Swing of Things Week 3
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.
As stated in my last training log I’m slowly getting back into the swing of things as I’ve got some outside stressers that are consuming alot of my energy and to be honest I’m still not motivated to really push it just yet. I plan to bump the RPE after the upcoming deload to construct a stronger foundation, until then I’m enjoying training.
Squat / Deadlift – June 23, 2018
As alwasy the day kicked off with knee rehab / prehab followed my the McGill Big 3 then a few sets with an empty bar. I’m still squatting to a high box and plan to do so for at least the next six weeks. When my 10 week offseason kicks off I’ll add some form work after deadlifts to ensure everything stays in check.
Squat (camber bar)
- 2 x 6 w/ 155
- 2 x 6 w/ 245
- 2 x 6 w/ 295
- 3 x 6 w/ 335
Stiff Leg Deadlift (2inch block)
- 2 x 6 w/ 225
- 2 x 6 w/ 315
- 2 x 6 w/ 335
- 365 x 6
Belt Squat – 4 x 15
Stir the Pot
Bench – Monday June 25, 2018
The environment in Team Samson was great, Mike’s steadily pushing his raw bench, Clint’s getting back into gear (WPO??!?) and Brian is benching with a straight bar again after a solid corrective offseason block. I decided to stick with floor presses to end the small three week training block. All main movments stayed at 6 reps each week with an increase in weight handled.
- 2 x 6 w/ 135
- 2 x 6 w/ 185
- 2 x 6 w/ 225
- 2 x 6 w/ 275
- 295 x 6
Close Grip Bench (3board) – 3 x 8 w/ 275
Press downs – 4 x 15
Band Fly – 100
Leg / Back Accessory – Wednesday June 27, 2018
Prehab Work (leg curl, banded TKE’s, Peterson squats)
Belt Squat – 6 x 12
Barbell row – 4 x 12 w/ 225
Wide grip pull down – 4 x 12
Narrow grip pull down – 4 x 12
DB Shrug – 4 x 20
Hammer Curl – 4 x 15[/vc_column_text]

Jason Kowalewski

Latest posts by Jason Kowalewski (see all)
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- Jason Kowalewski – Getting into the Swing of Things Week 3 - June 29, 2018
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