25 Mar Lab Rat – Pre Contest Week 2

I’m training for RPS Redemption III May 28th in Ft. Myers, FL.

[wa-wps]

Pre comp, week 2. 3 x 3 w/ 450lbs #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #precontest #competition #training #gymlife #crossfit #wod #bodybuilding #muscle #fitfam #igersjax #merica #redwhiteandblue

A post shared by Jason Kowalewski (@jasonkowalewski) on Mar 19, 2016 at 2:41pm PDT

Deadlifts from yesterday, 3 x 3 w/ 455lbs #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #precontest #competition #training #gymlife #crossfit #wod #bodybuilding #muscle #fitfam #igersjax

A post shared by Jason Kowalewski (@jasonkowalewski) on Mar 20, 2016 at 11:16am PDT

 

Week two brought a 7% increase in weight and one less rep per set.  Came down with a minor cold few days before squats/deadlifts that I thought would zap me but everything moved surprisingly easy.

Squat / Deadlift – Saturday 3/19/16

McGill Big 3, KB swings and an empty bar were part of the warm up routine.

Squats (Iron Wolfe Bar)

• 2 x 6 w/ 155
• 245 x 5
• 335 x 4
• 3 x 3 w/450

Deadlift

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

 

Bench – Monday 3/21/16

Still wasn’t feeling 100% but got in there and knocked everything out.  Thankfully the percentages are still low.  Rotator work and several empty sets with the bar were used to get some blood flowing.

Bench

• 2 x 5 w/ 140
• 2 x 3 w/ 230
• 280 x 2
• 3 x 3 w/ 330

Bench form work – 4 x 2 w/ 230

Medium grip bench (shoulder saver) – 4 x 4 w/ 300

 

Squat / Deadlift Assistance Day – Wednesday 3/23/2016

Barbell row – 3 x 8 w/ 225

Lat pull down – 3 x 12

D/B shrugs – 3 x 12

Piston squats – 3 x 5 w/ 235

Single leg deadlift – 4 x 8

This was a pretty quick session, I kept the weight in the light/moderate range and moved quick from one exercise to the next.