22 Mar Jason Kowalewski – The End of an Off-Season
I recently competed in the RPS Chalk & Iron September 28th where I tied my best total of 1653.4 lbs (squat – 633.8 lbs, bench 435.4 x lbs. deadlift – 584.2 lbs) at a bodyweight of 241.6 lbs vs. 268 lbs. I’m currently in an off-season with plans to compete at the RPS Central Florida PHG Throwdown May 26th in Orlando, Fl.
This week marks the end of my off-season training block. I must say it’s been very successful. Throughout these 10 weeks I’ve continued to improve my squat form by sitting back and keeping my knees out, I’ve also managed to continue touching lower on my chest while generating some leg drive for the bench. Thankfully my deadlift is moving in the right direction as my complete form revamp appears to be clicking.
Squat / Deadlift – Saturday March 10, 2018
As always the session was kicked off with the McGill Big 3 followed by KB swings then a few sets with an empty bar. One of my goals this off-eason was taking 500+ lbs in sleeves. I’ve never really pushed my squat without the use of knee wraps. This isn’t an impressive milestone in the grand scheme of things but it was something fun to train towards and helped keep things on track mentally.
Squat (bulldog bar)
- 2 x 5 w/ 155
- 2 x 4 w/ 245
- 335 x 3
- 425 x 2
- 475 x 1
- 515 x 1
- 315 x 3
- 405 x 2
- 455 x 1
- 495 x 1
- 555 x 1
Farmers Carry – couple trips
Stir the pot – 180
Bench – Monday March 12, 2018
While warming up I felt some discomfort in my left elbow. I took a few extra sets in hopes I just needed to get some blood flowing however that didn’t help. I ended up shutting things down at 375 as it moved slow and I knew a heavy single would hurt more than help. It’s much more important to be healthy for meet prep than to take a heavy single, especially since I’ve got a good idea of where I’m at.
I ended up taking Wednesday and Saturday the 17th off to give my body some solid recovery time. I had intentions of taking Monday the 19th off however Brian needed to break in a backup Inzer SDP so I offered with the thought I could repeat the previous session. Ha!
Warmups felt solid and a few extra sets were added to play things safe.
- 2 x 5 w/ 140
- 2 x 5 w/ 230
- 2 x 2 w/ 280
- 320 x 2
- 370 x 1
- 420 x 1
- 2 x 3 w/ 460 (SDP, 5 board)
- 500 x 3 (4 board)
- 550 x 2 (4 board)
- 590 x 1 (3 board)
- 610 x 1 (3 board)
Shut down until meet prep.[/vc_column_text]
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