29 Jul Lab Rat – PowerBuilding beta test – Week 6, 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/ 235
• 285x 6
• 345 x 6
• 375 x 6

Pause squats – 3 x 12, 10, 8

Deadlift

• 2 x 6 w/ 245
• 315x 6
• 355x 6
• 385x 6

Stiff leg deadlift – 3 x 12, 10, 8

Band leg extension – 3 x 20

Week 6 of 10/20/Life PowerBuilding. Top sets of 375, 385 and 315 respectively. #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 Jul 29, 2016 at 9:22am 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
• 275 x 6
• 295 x 6
• 315 x 6

Close grip bench (with shoulder saver)

• 225 x 10
• 265 x 8
• 295 x 6

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

Bench dips – 3 x 25

Band fly – 2 x 25