31 Jul Lab Rat – Off Season Week 6
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.
The goal for week 5 was to beat week 1’s numbers. The numbers were blown out of the water, probably because I was sandbagging the hell out of the RPE scale the first few weeks. Week 6 called for a deload but I decided to reset my offseason training and treat week 6 as week 2, top sets of 4. I’ll be on vacation August 4th – 9th so I’ll be pushing for another week instead of deloading. Yes, that will mean 4 weeks without a deload. I DO NOT recommend this for everyone, deloads are critical to principles of 1020Life along with staying both mentally and physically healthy.
Saturday 7/25 – Squat/Deadlift
Warm up – McGill Big 3, KB swings superset with goblet squats
Squats (all performed w/high box, Texas bar)
- 2 x 6 w/ bar
- 2 x 6 w/ 145
- 235 x 4
- 2 x 4 w/ 325
- 375 x 4
- 415 x 4
Sumo Deadlift (4″ blocks)
- 225 x 4
- 315 x 4
- 405 x 4
- 455 x 4
- 495 x 4
Sumo pulls are feeling stronger and stronger after each passing week. As a conventional lifter I’ve always hated pulling sumo. Going forward I plan on pulling from a 2″ block for several weeks then eventually pulling from the floor. Hell, I might transition into a sumo puller. Time will tell.
Monday 7/27 – Bench
Warm up – Rotator work, few sets with an empty bar
Bench (all using a 2 board)
- 2 x 5 w/ 135
- 2 x w/ 225
- 275 x 4
- 315 x 4
- 345 x 4
- 365 x 4
Wide grip pause bench – 275 x 6, 2 x 6 w/ 315
Band fly – 60 reps
Band skulls – 60 reps
Wednesday 7/29 (Squat/Deadlift assistance day)
McGill Big 3
McGill chins (alternating grip) – 20 reps
Barbell row – 2 x 10 w/ 135, 4 x 10 w/ 225
Barbell shrug – 2 x 8 w/ 315, 3 x 8 w/405
Hammer curls – 4 x 12
Jason Kowalewski
Latest posts by Jason Kowalewski (see all)
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