08 Feb Lab Rat – Offseason Week 6

I’ll be competing in Ft. Myers, FL. @ RPS Redemption III May 28th.  

[wa-wps]

Bench keeps feeling stronger and stronger – 380lbs. #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #offseason #training #gymlife #crossfit #wod #bodybuilding #doyouevenlift #chestday

A post shared by Jason Kowalewski (@jasonkowalewski) on Feb 2, 2016 at 5:56am PST

EASY set of 8 w/ 315lbs #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #offseason #training #gymlife #crossfit #wod #bodybuilding #doyouevenlift #fitfam #fitness

A post shared by Jason Kowalewski (@jasonkowalewski) on Feb 2, 2016 at 10:13am PST

Squat / Deadlift – Saturday 1/30/16

McGill Big 3 for a few rounds, goblet squats and an empty bar for a few sets were used to warm up.

Squats (low box, buffalo bar)

• 2 x 5 w/ 150
• 240 x 4
• 290 x 4
• 330 x 4
• 380 x 4
• 420 x 4

Sumo Deadlift (2″ blocks)

• 245 x 4
• 335 x 4
• 435 x 4

Squats and pulls felt really strong, good place to be.

 

Bench – Monday 2/1/16

Typical warm up procedures were followed (rotator work, empty bar for a few sets)

• 2 x 6 w/ 140
• 250 x 4 (1 board from here up)
• 300 x 4
• 340 x 4
• 380 x 4

Close grip bench – 275 x 8, 295 x 8, 315 x 8, 345 x 8

Band fly – 80 reps

Band press down – 80 reps

 

Squat / Deadlift Accessory Work – Wednesday 2/3/16

McGill Big 3

McGill chins (alternating grip) – 14

D/B row – 3 x 15

Barbell Shrug – 8 reps of 315, 365, 405, 455

Pause squat (cambered bar) – 3 x 5 w/ 245