12 Apr Lab Rat – Pre Contest Week 4

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

[wa-wps]

Deload pull from the weekend 5 singles with 315 #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #precontest #competition #training #gymlife #crossfit #wod #bodybuilding #muscle #fitfam

A post shared by Jason Kowalewski (@jasonkowalewski) on Apr 4, 2016 at 5:42pm PDT

Deload bench – Doubles with 280 and some board work #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #squat #benchpress #bench #deadlift #precontest #competition #training #gymlife #crossfit #wod #bodybuilding #muscle #fitfam

A post shared by Jason Kowalewski (@jasonkowalewski) on Apr 5, 2016 at 11:34am PDT

Squat / Deadlift – Saturday 4/2/16

Warmup consisted of the McGill Big 3, KB swings and an empty bar for a few sets.

Squats (Buffalo bar)

• 2 x 6 w/ 150
• 2 x 5 w/ 240
• 5 x 1 w/ 330

Deadlift

• 225 x 2
• 5 x 1 w/ 315

 

Bench – Monday 4/4/16

Bench setup has improved quite a bit since the beginning of pre contest training however it’s not quite where it needs to be, yet.

• 2 x 5 w/ 140
• 2 x 3 w/ 230
• 5 x 1 w/ 280

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

Band fly – 80 reps

 

Squat / Deadlift Assistance Day – Wednesday 4/6/16

Barbell row – 3 x 8 w/ 225

Barbell shrugs – 3 x 12 w/ 315

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.