16 Oct Lab Rat – Back at it!
I’m currently in an offseason training cycle after competing at RPS Redemption in Ft. Myers May 30th. I ended up lifting in the 275’s vs. the planned 242. I achieved a 1610lb total via 580 squat, 440 bench and 590 deadlift. Best numbers at 242 were 550, 425, 575 for 1550. I don’t have a meet on the horizon yet but there are several goals in mind.
After a brief lull in training I kicked off another block of offseason training last Saturday. I’m still working to address weak points exposed during my last competition and the end of this training cycle. I still intend to follow a three day training split with a Squat/Deadlift combo day. Squats to a box will still be my primary movement however the box will be a little lower than the last offseason. I’ll be switching back to pulling conventional off of 2″ blocks. Boards will be used during my primary bench movement, more detail on that in a little.
Warmup consisted of the McGill Big 3, some goblet squats and a few sets with an empty bar. Going forward I’d like to incorporate some suitcase carries as the weather isn’t Florida hot anymore. Depending how the days go I might add some reverse sled drag work after pulls. The workout was done at a fairly low RPE to get back into the swing of things, I’ll increase this fairly quick.
Squats (safety squat bar)
- 2 x 5 w/ 155
- 2 x 5 w/ 245
- 2 x 5 w/ 295
- 335 x 5
Deadlift (2″ block)
- 2 x 5 w/ 245
- 2 x 5 w/ 335
- 385 x 5
- 425 x 2 (floor)
My bench feels strong, which makes me question things. Just like my squat and deadlift this week was a fairly low RPE so I’m not going to jump to conclusions yet, as the RPE increases I’ll see how things feel and possibly increase or decrease by a half board to place me in a weaker spot.
- 2 x 5 w/ 135
- 2 x 5 w/ 225 (2 board added)
- 2 x 5 w/ 275
- 315 x 5
Incline D/B – 4 x 12
Band Fly – 100 reps
D/B skulls – 4 x 12
There were a total of three people including myself at Team Samson, motivation was at a minimum already so this didn’t help.
McGill Chins – 20 (alternating grip)
Barbell row – 4 x 8 w/ 225
Barbell shrug – 3 x 8 w/ 315, 2 x 8 w/ 405
Leg press – 5 x 20
Hammer curl – 4 x 12
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