13 Feb Lab Rat – A Little Bit of This and a Little Bit of That – Week 4a

I recently completed a second round of 10/20/Life PowerBuilding.  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 2/4/17

Warm Up – McGill Big 3 and an empty bar for a few sets.

Pause Squats

• 2 x 6 w/ 145
• 2 x 5 w/ 235
• 2 x 3 w/ 325
• 375 x 3
• 395 x 3
• 415 x 3

Deadlift (6″ block)

• 315 x 3
• 2 x 3 w/ 405
• 2 x 3 w/ 455
• 505 x 3

Split Squats – 3 x 10

Bench / Chest Power – Monday 2/6/17

Bench (wide grip paused)

• 2 x 6 w/ 140
• 2 x 5 w/ 230
• 280 x 3
• 320 x 3
• 340 x 3
• 350 x 3

Close grip bench with shoulder saver – 2 x 8 w/ 225, 275 x 8, 315 x 8

Incline DB – 12, 10, 8, 8

Band fly – 60

Top sets from my off-season / PowerBuilding program. Building some momentum. #1020life #powerrackstrength #teamprs #teamsamson #powerlifting #powerbuilding #squat #bench #deadlift #strong #bodybuilding #crossfit #fitfam #offseason

A post shared by Jason Kowalewski (@jasonkowalewski) on Feb 13, 2017 at 8:14am PST