09 Jan Lab Rat – Pre Contest Week 1 Day 2 & 3
I’m training for the XPC Finals at the Arnold Sports Festival® March, 7, 2015. I’ll be competing as a 242lb raw lifter looking to improve my best meet lifts of 575, 430 and 600.
I still haven’t decided how I feel about Monday’s bench training, warm up sets felt great then 225 was loaded. On video everything appears to move quick and easy but I was in pain. My left shoulder and elbow was killing me! From 2 board height to my chest was painful, probably should have shut it down and found another exercise but I’m stubborn. Luckily working off a 3 board after my top sets took some pressure off the elbow.
Bench- worked up to 3 top sets of 2 with 70%
- Bar 3 x 8
- 135 3 x 5
- 225 x 3
- 275 x 2
- 315 3 x 2
3 board bench (comp grip)
- 335 x 5
- 365 2 x 5
Band fly – 80
Band skulls – 80
Bench dips 4 x 15
Day 3 – Squat / Deadlift Assistance
I went into the training session without a concrete plan, my shoulder/elbow was still bugging me so I just went by feel.
Warm up – McGill Big 3, KB squat 3 x 8
Front squat – Bar 2 x 8, 145 2 x 8, 235 3 x 5
McGill chin – 16 reps (alternating grip)
Double overhand shrugs – 315 4 x 12
Band leg extension – 4 x 10
Rolling plank – a good amount
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Jason Kowalewski
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