30 Jun Lab Rat – PowerBuilding beta test – Week 2, Day 1 & 2

I recently competed at the RPS Redemption III in Ft. Myers, FL.  I didn’t hit certain goals but at the end I walked away injury free with 4 PR’s via 584lb squat, 441lb bench and a 628lb deadlift for a 1653lb total.  I have since decided to be a beta tester for something new, the 10/20/Life PowerBuilding book.

[wa-wps]

Leg/Back Power Day – Saturday 6/25/16 –

As always the warmup consisted of the McGill Big 3 and a few sets with an empty bar.

Squats (cambered bar)

• 2 x 5 w/ 155
• 2 x 6 w/ 245
• 295 x 6
• 335 x 6
• 355 x 6

Pause front squats – 3 x 12, 10, 8

Deadlift (sumo)

• 2 x 6 w/ 225
• 275 x 6
• 315 x 6
• 365 x 6

Stiff leg deadlift – 3 x 12, 10, 8

Sled Drag – 3 x near fatigue

This training session didn’t smoke me as much as last weeks, hoping the adjustment to slightly increased volume is a quick one.

 

Slowly getting back into it, 295 lbs x 6 #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #powerbuilding #betatest #squat #benchpress #bench #deadlift #precontest #competition #training #gymlife #crossfit #wod #bodybuilding #muscle #fitfam

A post shared by Jason Kowalewski (@jasonkowalewski) on Jun 27, 2016 at 7:10pm PDT

Bench / Chest Power – Monday 6/20/16

This warmup has remained unchanged as well, Mc Gill Big 3 followed by rotator work and a few sets with the bar.

Bench

• 2 x 5, w/ 135
• 225 x 6
• 255 x 6
• 275 x 6
• 295 x 6

Close grip bench (with shoulder saver)

• 245 x 10
• 275 x 8
• 285 x 6

DB incline bench (neutral grip) -3 x 12, 10, 8

Bench dips – 3 x 25

Band fly – 2 x 25

Today was actually rather easy, looking forward to bumping the intensity after the deload in two weeks.