06 Apr Lab Rat – Pre Contest Week 3

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

[wa-wps]

Pre Contest Week 3 – 3 x 2 with 480lbs (squat) and 485lbs (deadlift) #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 26, 2016 at 10:35am PDT

Week three brought a 5% increase in weight (working with 77%) and one less rep per set.  INZER single gripper knee wraps were added as the weight broke ~75%.  I’ll be using the INZER double grippers at the comp and will start working in those going forward.  The singles were used as the weight was relatively light and they are much easier to self wrap.

Squat / Deadlift – Saturday 3/26/16

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

Squats (Mastodon bar)

• 2 x 6 w/ 150
• 2 x 3 w/ 240
• 330 x 2
• 420 x 2
• 3 x 2 w/ 480

Deadlift

• 225 x 2
• 315 x 2
• 405 x 2
• 3 x 2 w/485

 

Bench – Monday 3/28/16

I got lazy with my setup during the offseason and I’m paying for it now.  I’ve been hammering form work under the watchful eye of several Team Samson members and it’s paying off.  Foot position is much better as is bar path.  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
• 315 x 2
• 3 x 2 w/ 50

Bench form work – 3 x 2 w/ 280

Medium grip bench (2.5 board) – 5 reps of 315, 350, 365

Band flys

 

Squat / Deadlift Assistance Day – Wednesday 3/30/2016

Barbell row – 3 x 8 w/ 225, 275 x 8

Barbell shrugs – Sets of 8 with 315, 365, 405

Lat pull down – 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.