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18 Jul Lab Rat – Off Season Week 4
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.
Saturday 7/11 – Squat/Deadlift
Warm up – McGill Big 3, KB swings
Squats (all performed w/high box, cambered bar)
- 2 x 6 w/ bar
- 2 x 5 w/ 155
- 2 x 3 / 245
- 335 x 3
- 385 x 3
- 425 x 3
Sumo Deadlift (4″ blocks)
- 245 x 5
- 335 x 3
- 385 x 3
- 425 x 3
Wrapped Brian’s and Byrd’s knees with the NEW INZER double gripper wraps several times and decided to call it a day.
Monday 7/13 – Bench
Warm up – Rotator work, few sets with an empty bar
Bench (all using a 2.5board)
- 2 x 5 w/ 135
- 2 x 5 w/ 225
- 275 x 3
- 315 x 3
- 345 x 3
- 375 x 3
Wide grip pause bench – 275 x 5, 2 x 5 w/ 315
Incline d/b – 3 x 12
Band fly – 60 reps
Band press down – 60 reps
Wednesday 6/24 (Squat/Deadlift assistance day)
McGill Big 3
McGill chins (alternating grip) – 20 reps
Barbell row – 2 x 8 w/ 135, 2 x 8 w/ 225, 2 x 6 w/ 275
Barbell shrug – 2 x 8 w/ 315, 2 x 8 w/405
Piston squats (cambered bar) – 2 sets bar
- 2 x 5 w/ 155
- 3 x 5 w/ 245
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Jason Kowalewski
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Latest posts by Jason Kowalewski (see all)
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