21 May Lab Rat – Pre Contest Week 4

After running a couple blocks of PowerBuilding I decided to compete at the APF Equipped Nationals June 16-18 in my backyard, Jacksonville, FL.  Even though the meet title says equipped I’ll be lifting raw with wraps.

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 May 6, 2017

This was my second session in wraps since May 2016 and the first time working in the 500’s.  I’m heading to the UK twice before the competition for a week each and there’s some concerns about lack of quality training time.  I’m getting some sanity checks from Brian and Byrd regarding this.

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

Squat (Texas bar)

• 2 x 6 w/ 145
• 2 x 4 w/ 235
• 2 x 2 w/ 325
• 415 x 2
• 3 x 2 w/ 505 (light wrap)
• 555 (reverse band)

Deadlift

• 2 x 2 w/ 315
• 405 x 2
• 3 x 2 w/ 495
• 515

Working with 500+lbs for several doubles #1020life #teamprs #powerrackstrength #teamsamsom #powerbuilding #powerlifting #precontest #squat #bench #deadlift #crossfit #wod #bodybuilding #fitfam

A post shared by Jason Kowalewski (@jasonkowalewski) on May 10, 2017 at 6:32pm PDT

• 2 x 6 w/ 140
• 2 x 4 w/ 230
• 280 x 2
• 320 x 2
• 3 x 2 w/ 370
• 390 x 2

Close Grip Bench (1 board) – 3 x 8 w/ 320

Incline D/B – 12, 12 10, 10, 8

Band Fly – 4 x 25

Leg / Back Accessory Day -Wednesday May 10, 2017 

McGill Big 3 – couple rounds

Piston Squats (belt squat) – 5 x 10

Barbell rows – 4 x 8 w/ 225

Single leg deadlift – 4 x 10

Pullup – 8 x 5

Shrugs – 4 x 15