28 Jul Lab Rat – Offseason Week 5
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 7/18 – Squat/Deadlift
Warm up – McGill Big 3, Goblet Squats
Squats (all performed w/high box, cambered bar)
- 2 x 6 w/ bar
- 2 x 5 w/ 155
- 245 x 5
- 2 x 5 w/ 295
- 335 x 5
- 365 x 5
Sumo Deadlift (4″ blocks)
- 225 x 5
- 315 x 5
- 365 x 5
- 405 x 5
- 455 x 5
Monday 7/20 – 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
- 2 x 5 w/ 275
- 315 x 5
- 335 x 5
Wide grip pause bench – 3 x 6 w/ 275
Incline d/b – 3 x 12
Band fly – 60 reps
Band skulls – 60 reps
Wednesday 7/22 (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)
- Lab Rat – Chasing a 600lb Bench - January 30, 2018
- Lab Rat – Back to the Off-Season - January 20, 2018
- Lab Rat – Pulling Out.. of the meet - January 13, 2018
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