20 Oct Lab Rat – PowerBuilding Beta Test 2 – Week 5
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.
Motivation has been lagging lately to stay strict on the diet. Slowly, I’m getting back into the swing of things by cutting my excess snacking out.
Leg/Back Power Day – Saturday 10/8/16
After going through the McGill Big 3 along with some sets with an empty bar I threw a plate on and did a few sets, everything felt great. Put a second plate on and felt something ‘pop’ in my rib cage. Applied some capsaicin to dull the pain and decided to shut it down for the day. After leaving the gym I spent a few hours cutting a downed tree thanks to Hurricane Matthew without pain. Chalk it up to a day I wasn’t supposed to train I guess.
Bench / Chest Power – Monday 10/10/16
Bench
- 2 x 5 w/ 135
- 2 x 6 w/ 225
- 275 x 6
- 305x 6
- 325x 6
Seated Shoulder Press – 2 x 10, 2 x 8
Incline DB – 12, 10, 8
DB Fly – 3 x 15
Back / Hams – Wednesday 10/12/16
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 row – 15, 12, 10
BB shrug – 15, 12, 10
Arms – Thursday 10/13/16
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
Jason Kowalewski
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