13 Nov 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.

This was my first week back following a deload week, knock on wood everything is feeling great.  I still have intentions of beating weeks 1-3 during weeks 5-7, deloading week 8 then taking a week of heavy doubles followed by testing a heavy single.  The goals for the final week of this offseason are to handle weight in the range of 2nd attempts at my last meet (580, 425, 565).  Training this past week was solid, beating week one fairly easy across the board, as it should have been.

 

Squats / Deadlift – 11/7

Warmup – Couple rounds of McGill Big 3, KB swings, empty bar (cambered bar) for a few sets

• 2 x 5 w/ 155
• 2 x 5 w/ 245
• 295 x 5
• 335 x 5
• 385 x 5

Deadlifts have been feeling STRONG.  Coming into the meet last May towards the end of contest prep they were hit or miss.  At the end of the day they came together at the comp where I pulled 10lbs from my PR.  All deadlifts were done off 2″ blocks.

• 225 x 5
• 315 x 5
• 2 x 5 w/ 405
• 455 x 5

455×5 coming off a delaod, time to start pushing this off season! #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #offseason #training #gymlife #crossfit #wod #bodybuilding #doyouevenlift #quads

A post shared by Jason Kowalewski (@jasonkowalewski) on Nov 7, 2015 at 1:54pm PST

 

Bench – 11/9

Coming into this workout I was exhausted, a lack of sleep and stressful day at work zapped some energy/drive.  My hips were fairly tight so I slowly worked my feet into position as I got deeper into the warmup sets.

• 3 x 5 w/ 135
• 225 x 5 (added 2 board)
• 275 x 5
• 315 x 5
• 335 x 5

The top two sets felt strong so I decided to put some extra effort in and hammer out some accessory work that’s been lacking.

Close grip bench (shoulder saver) – 3 x 8 w/ 275

Incline D/B bench w/ band – 3 x 12

Band fly – 60 reps

Band press downs – 80 reps

D/B skulls – 4 x 12

 

Squats / Deadlift Accessory Work – 11/12

Tuesday night I went on a 1.5 mile jog, nothing compared to several team members but it’s the first time I’ve done dedicated cardio since I can remember.  With that said I elected to steer clear of lower body movements.

McGill Big 3 with some extra rolling planks

McGill Chins – 30 reps alternating grip

Barbell rows – 3 x 8 w/ 225

Barbell shrugs – 2 x 8 w/ 315, 3 x 8 w/ 405