17 Mar Lab Rat – Competition Training is Finally Here!

I’m training for RPS Redemption III May 28th in Ft. Myers, FL.

[wa-wps]

Pre Contest training is finally here! Second set of 4 w/415 lbs #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #precontest #contestprep #training #gymlife #crossfit #wod #bodybuilding

A post shared by Jason Kowalewski (@jasonkowalewski) on Mar 15, 2016 at 8:53am PDT

First week of contest prep, 405 x 4. Looking forward to going into the 600's this time around! #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #precontest #competition #training #gymlife #crossfit #wod #bodybuilding #muscle #spring #springbreak

A post shared by Jason Kowalewski (@jasonkowalewski) on Mar 16, 2016 at 1:59pm PDT

 

A 9+ month offseason has come to an end, finally.  I look forward to putting all the pieces together and improving my total.  With that said, there’s still a long road ahead and a lot of work to do.  Due to several unforeseen circumstances I didn’t make Team Samson’s Saturday session so everything got pushed back a day ultimately dropping my squat/deadlift assistance day.

Squat / Deadlift – Monday 3/14/16

McGill Big 3, KB swings and an empty bar were part of the warm up routine.

Squats (Texas Bar)

• 2 x 6 w/ 145
• 235 x 5
• 325 x 4
• 2 x 4 w/415

Deadlift

• 225 x 4
• 315 x 4
• 2 x 4 w/405

Everything felt fast, as it should.

 

Bench – Wednesday 3/16/16

Rotator work and several empty sets with the bar were used to get some blood flowing.

Bench

• 2 x 5 w/ 140
• 230 x 4
• 2 x 4 w/ 300

These moved without much effort however Brian and Byrd pointed out the bar path wasn’t correct (on going issue) so I was prescribed some form work with 230.  Five sets of two reps to be exact.  This will be keep as a secondary movement for the next couple weeks to engrain it.  I followed this up with some medium grip bench work with the shoulder saver.  5 x 5 w/ 275.  These yielded great results during my offseason so naturally I wanted to keep them in the rotation.