21 Nov Lab Rat – PowerBuilding Beta Test 2 – Test Week

I recently completed a 10/20/Life PowerBuilding Book Beta Test.  Coming off a PR performance at Redemption III in Ft. Myers, FL.  I decided it was time to get healthier and change the pace for a little.  May 28th I tipped the scale around 282lbs, currently I sit in the high 240’s. 

I fell slightly behind on my logs so I decided to skip posting my Week 9 deload.  All deload work was done in Greenville, NC while traveling for work, couldn’t have times that one better.  I took 5 singles with ~50% on squat, bench and deadlift then worked at a moderate intensity with all accessory work.

Leg/Back Power Day – Saturday 11/12/16

The goal for today was Week 8’s weight for as many reps as possible, I had a goal number of 10.

Squats

• 2 x 5 w/ 155
• 245 x 5
• 335 x 5
• 375 x 10

Deadlift

• 225 x 3
• 315 x 3
• 365 x 3
• 405 x 10

Way too low RPE for the test week, I'll bump the weight next Saturday. 375 and 405 respectively. #1020life #powerrackstrength #teamprs #teamsamson #powerlifting #powerbuilding #squat #bench #deadlift #strong #bodybuilding #crossfit #fitfam

A post shared by Jason Kowalewski (@jasonkowalewski) on Nov 12, 2016 at 11:29am PST

 

Bench / Chest Power – Monday 11/14/16

At the end of the last PowerBuilding block I did 320 x 9, my goal for this was 10 reps.

Bench

• 2 x 5 w/ 140
• 2 x 5 w/ 230
• 280 x 5
• 320 x 10

 

Back / Hams – Wednesday 11/15/16

Stiff leg deadlift (deficit) – 10, 10 , 8, 8

Hamstring curl – 12, 10, 8

Pull Up – 30

Wide grip pull down – 15, 12, 10

Heavy DB row – 12, 10 8

BB shrug – 15, 12, 10

 

 Shoulders / Arms – Thursday 11/16/16

Front raise s/s side raise – 3 x 12

Single arm DB preacher curls – 15, 12, 10

Rope hammer curl – 15, 12, 10

BB curls – 20, 15, 12

Single arm Triceps pushdown –15, 12, 10

Rope overhead extension – 15, 12, 10

Skull crushers – 20, 15, 12