
26 Mar Lab Rat – Back at it! Offseason Week 1
I’m currently in a short offseason training cycle after competing in the XPC Finals at the Arnold Sports Festival® March, 7th. An entry form was recently submitted for the RPS Redemption Meet in Ft. Myers May 30th. Goals for this meet are to improve my 242 w/wraps total of 1550 via 550, 425, 575.
Every aspect of life has been rather hectic since the weekend before the Arnold. Work has been very demanding including almost two weeks of travel over the last month. Traveling the week after the Arnold was probably helpful as it kept me out of the gym and forced some recovery time. Onto training!
Week 1 (3/14 – 3/18)
Day 1 – Squat/Deadlift Warm Up – McGill Big 3 and 1 arm KB swing
Cambered Bar Squats
- Bar 3 x 8
- 165 x 5
- 255 2 X 5
- 345 2 X 5
Sumo Deadlift – 4 x 5 w/ 315
Day 2 – Bench Warm Up- Rotator work, Bar 2 x 8
- 135 2 x 5
- 225 2 x 5
- 275 2 x 5
- 315 x 5
CG Bench – 4 x 10 w/ 225
Day 3 – Squat/Deadlift Assistance Warm up – McGill Big 3
McGill chin – 20reps alternating grip
Rows – 4 x 10 w/ 225
Shrugs – 3 x 10 w/ 315, 405 x 8, 315 x 20
Hammer curls – 4 x 12
McGill Big 3 – a few rounds
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Jason Kowalewski

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