21 Apr Lab Rat – Pre Contest Week 1

You read that correctly, Pre Contest!  It’s been a while since my training log has carried that title.  I’m currently training for the APF Equipped Nationals June 16-18 in my backyard, Jacksonville, FL.  Even though the meet title says equipped I’ll be lifting RAWNG, apologies Adam Driggers.

For this contest prep I’ll be running a modified 10/20/Life Pre Contest influenced by the upcoming PowerBuilding book.  Aside from improving my total my other goals include a slight weight loss and better overall health.  Current body weight is sitting around 251lbs.

 

Leg / Back Power Day – Saturday April 15, 2017

Warm Up – McGill Big 3, KB swings, Empty bar for a couple sets

Squat (Buffalo Bar)

• 2 x 6 w/ 145
• 2 x 4 w/ 235
• 2 x 3 w/ 325
• 3 x 3 w/ 445

Deadlift

• 225 x 3
• 2 x 3 w/ 315
• 3 x 3 w/ 455

[wa-wps]

Bench / Accessory Day – Monday April 17, 2017

Bench

• 2 x 6 w/ 140
• 2 x 4 w/ 230
• 280 x 3
• 3 x 3 w/ 330

Close Grip Bench (1 board) – 280 x 8, 2 x 8 w/ 320

Incline D/B – 12, 12 10, 10, 8

Band Fly – 4 x 25

Pre Contest Week 1 – 445, 455 and 330 #1020life #powerrackstrength #teamprs #teamsamsom #powerlifting #powerbuilding #precontest #squat #bench #deadlift #bodybuilding #crossfit #fitfam

A post shared by Jason Kowalewski (@jasonkowalewski) on Apr 21, 2017 at 7:01pm PDT

 

Leg / Back Accessory Day -Wednesday April 20, 2017 

McGill Big 3 – couple rounds

Hamstring Curl – 12, 12, 10 10, 8

Piston Squats – 5 x 8 w/225