Lab Rat – Offseason Week 2

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

Training has been going really well, I’m taking this time to address some weak points that were discovered at the XPC finals along with some minor form tweaks.  All offseason squatting will be done with specialty bars to help prevent excessive elbow abuse.

Week 2 (3/21 – 3/25)

Day 1 – Squat/Deadlift  Warm Up – McGill Big 3 and goblet squats

Buffalo Bar Squats

  • Bar 3 x 8
  • 145 2 x 5
  • 255 x 4
  • 345 x 4
  • 395 x 4
  • 415 x 5

Sumo Deadlift

  • 225 x 4
  • 315 2 x 4
  • 405 2 x 5

Box squats – 3 x 8 w/285

Band leg extension – 4 x 12

 

Day 2 – Bench  Warm Up-  Rotator work, Bar 2 x 8

  • 135 2 x 5
  • 225 x 5
  • 275 x 4
  • 315 2 x 4
  • 335 x 4
  • 365 2 x 4 (2board)

Incline d/b – 4 x 12

Bench dips – 4 x 15

 

Day 3 – Squat/Deadlift Assistance  Warm up – McGill Big 3

McGill chin – 20reps alternating grip

Rows – 4 x 8 w/ 275

Shrugs – 2 x 8 w/ 315,  3 x 8 w/ 405

Hammer curls – 4 x 12

Rolling planks – a good amount

The following two tabs change content below.

Jason Kowalewski

Jason Kowalewski is an up and coming raw powerlifter residing in Jacksonville, Florida where he trains with Team Samson. In his younger years he was a “gear head” who built his first drag car before obtaining a driver’s license. Within the last 6 years his primary focus has shifted from motorsports to powerlifting. Jason began training under Brian’s tutelage in February 2013. He was actually one of the initial test subjects, hence the name Lab Rat. Since then he has seen significant improvements on all lifts with his commitment to Brian and the 10/20/Life methodology. To date his best total is 1653.4lbs via 633.8lb squat, 435.4lb bench and 584.9lb deadlift at 242lbs.
No Comments

Sorry, the comment form is closed at this time.

Contact Brian

Contact
Brian Carroll


Contact Brian Carroll

Contact
Brian Carroll


Take 25% OFF
Your first purchase
Subscribe Now!